Circuit training with weights can help rugby players improve their strength, speed, and stamina. The type of circuit training exercises a player performs depends on the position that he plays. Some rugby players need more strength, while others may require more speed. A rugby team's strength coach will often design circuit training workouts to coincide with the team's practices and other fitness workouts.
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Circuit training for the arms should include exercises for both the biceps and triceps. A player may choose to do a lift for the biceps, then perform a triceps movement, with no rest between exercises. For example, do a set of one-arm cable curls to work the biceps muscles, then immediately do a set of triceps extensions. After you finish the triceps exercise, perform a set of barbell curls to work the biceps. Without resting, do a set of overhead presses for the triceps. To continue circuit training the arms, do dumbbell curls for the biceps, then work the triceps by doing a set of dips. Alternate between biceps and triceps movements for the amount of time the strength coach requires you to perform circuit training for the arms.
Chest and Back Exercises
Working the chest and back muscles during circuit training will help rugby players increase their upper-body strength. By alternating pushing and pulling movements, the player can perform circuit training exercises, with no rest between sets. Start out by doing a set of bench presses for the chest, then do a set of pull-ups to work the back muscles. Do another chest exercise by performing incline bench presses, then work the back by doing a set of bent-over rows. Continue the circuit training workout by doing decline bench presses for the chest, then do a set of seated cable rows for the back. The number of different chest and back exercises to perform depends on the goals of the player or may be set by the strength coach.
Having strong legs is a must for any rugby player, since the sport requires running at different speeds, as well as jumping and driving the legs for extra yardage. To circuit train the legs, alternate between exercises for the quadriceps, hamstrings, and calf muscles. Begin training by performing a set of leg extensions for the quadriceps, then use the same machine to do a set of hamstring curls. Give your upper legs a minute of rest by doing a set of standing calf raises, then work the quadriceps again by doing a set of barbell squats. Without taking a break, do a set of stiff-legged deadlifts to work the hamstrings. Continue your leg training by performing a set of seated calf raises, then do leg presses to work the quadriceps and hamstrings at the same time.
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