UTRFC STRENGTH & CONDITIONING PROGRAM
Provided by Mick Larrabee

An aggressive strength & conditioning program based on the latest exercise science and modern training methods is critical to the continued success of the Tennessee Rugby Club. It is no longer enough just to practice the game of rugby. Successful rugby depends on a combination of skill and the physical capacity to perform the required tasks on the pitch for 80 minutes. While the major emphasis during practice sessions is properly devoted to developing individual and team skills, without fitness these will not prevail.

In order to build a better athlete a strength & conditioning program has been designed based on the metabolic demands of the sport. A nine week pre-season program is based on the concept of periodization, which allows for manipulation of several variables that prepares the player to "peak" just prior to the start of the season in January. The program is divided into three sections: weight training, plyometrics, and conditioning. Building on these three components will improve the athleticism of the team and allow us the opportunity for greater success on the pitch.

Here are some basic tips for success:
•  Always allow 5-10 min warm-up prior to exercise (bike, jog, jump rope, etc.)
•  Stay hydrated and follow sound nutritional principles
•  Quality of movement much more important than quantity
•  Proper technique is critical (start with light weights, follow instructions, and progress gradually)
•  Use proper work-to-rest ratio
•  Weight training (60-90 sec between sets)
•  Plyometrics (maximal effort so rest 3 min between sets)
•  Perform gentle cool-down after workout & include static stretching
•  Core exercises can be performed daily
•  If you experience any significant pain - STOP - and call Mick
•  Individual consultations available upon request
•  Functional movement screens & biomechanical assessments
•  If you have any questions &/or concerns please don't hesitate to call

Speed & Agility Training | Weight Training - Forwards | Weight Training - Backs