The off-season is a crucial time for rugby league players over 30 to hone their physical conditioning and gear up for the forthcoming challenges. In Part 3 of this series we move to the gym. This phase of strength training primarily aims at boosting muscle size (hypertrophy).
The underlying principle is simple: larger muscles have greater potential for strength and power, crucial elements influencing rugby league performance.
For many players, the off-season offers a welcome break from the gruelling demands of competitive rugby league. It's an opportunity to recover from the strains of a tough season, allowing nagging injuries to heal and providing a well-deserved breather from one of the most physically demanding sports globally. However, the pre-season training looms closer than one might think, and neglecting off-season training can prove detrimental.
While it's advisable to take a brief hiatus from training post-season, limiting it to no more than four weeks is recommended. Instead of complete inactivity, opt for a week of passive rest followed by three weeks of active recovery. Engaging in light activities like hiking, swimming, jogging, or light weight training keeps the body in motion and prevents the accumulation of excess body fat. This approach ensures that when off-season training begins, players are not hindered by delayed onset muscle soreness or excessive body fat, setting the stage for productive training sessions.
During the off-season, the focus shifts to General Physical Preparedness (GPP), emphasizing training geared towards priming the body for pre-season preparations. The integration of weighted rotational exercises serves to enhance core stability and rotational power, crucial components for rugby league players.
Four-Week Strength Training Example:
Directions:
Begin with a comprehensive warm-up comprising mobility exercises, injury rehab/prehab routines, and 5-10 minutes of moderate-intensity cardio work (bike/rower). Following the warm-up, proceed with the following pairs of exercises (A1 and A2, etc.) as supersets, resting for 6-90 seconds after each superset. Complete four supersets before transitioning to the subsequent pair of exercises. Perform this full-body workout two to three times weekly. Start with 12 reps in week 1, reducing to sets of 10 in week 2, 8 in week 3, and 6 (only 3 sets) in week 4 ( 2sessions only)
A1 - Squat: Stand with feet slightly wider than shoulder-width apart, with a barbell across the upper back. Initiate the movement by pushing hips back and bending knees, lowering the body until thighs are parallel to the floor. Drive back up explosively.
A2 - Push Press: Stand holding dumbbells at shoulder height. Perform a slight bend and the hips and knees then drive hips and knees violently straight. Simultaneously, press the one dumbbell in the air overhead. Return to standing and repeat with the other arm (each press is 1 rep).
B1 - Bench Press: Lie on a bench, gripping a barbell slightly wider than shoulder-width apart. Lower the barbell until it nearly touches the chest, then press it back up explosively.
C1 - RDL: Stand with feet slightly wider than shoulder-width, barbell against hips. Hinge at hips, keeping back flat, lowering the bar to just below knee caps - or point where hamstrings are at full stretch. Drive hips forward to stand tall.
C2 - Landmine Rotations: Anchor one end of a loaded Olympic bar in a corner. Hold the other end with both hands and rotate the bar over the head in a fluid motion.
By adhering to this structured off-season strength training regimen, rugby league players over 30 can optimize their physical prowess and lay a solid foundation for pre-season preparations, ultimately enhancing their performance on the field.
If you are eager to explore how strength training can transform your performance contact Coach Dave at +61426205277 or dave@masterscoaching.com.au
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