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🏉🥋JUDO FOR RUGBY 🥋🏉
🏉 FOLLOW THIS PROGRAMME TO GET STRONG & POWERFUL FOR RUGBY:
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ℹ️ This video covers how to implement some basic judo principles and techniques to enhance the anaerobic capacity of rugby players.
👉 I talk about where it best fits into the rugby season, and why certain judo drills can be used to improve a rugby player’s training and eventually performance.
🏉 During the GPP phase you might have aerobic running drills in place for fitness, though you could organise judo based drills to improve anaerobic capacity during that time too. This could be done in conjunction with skills sessions, or even after a gym session. Here’s an example session:
💥 UPPER STRENGTH SESSION EXMAPLE
1a. Bench Press | 3 x 5 @ 80%
2a. Military Press | 3 x 5 @ 80%
3a. Chin Ups | 3 x 5 @ 80%
4a. Reverse Flies | 3 x 12
4b. Inverted Row | 3 x 12
JUDO WRESTLING CONDITIONING w RUGBY SKILLS⤵️
5a. Kesa Gatame Holds | 3 x 10s
5b. Rugby Static Passing | 3 x 10 e/side
6a. Mune Gatame Holds | 3 x 10s
6b. Rugby Handling Waves | 3 x 30s
7a. Live Wrestling | 45s ON : 180s OFF* x 5
*(complete STATIC passing drills during the rest).
📈WEEKLY PROGRESSION EXAMPLES
💡1 - Increase sets from 5 to 7 of live wrestling
💡2 - Increase time to 60s for the live wrestling
💡3 - Bring in DRILL 3 prior to live wrestling and use it like this:
Go every 30s for 5 mins (rolling clock) | ~5s to ‘Win the Space’ with ~25s recovery to find a new partner...Rest 4-5mins after!
👨💻 As ever, let me know if you have any questions in the comment section.
📚 F U R T H E R - R E A D I N G
👉 Here is the reference to the research I mentioned in the video:
🕵️♂️ van Rooyen, M, Rock, K, Prim, S, and Lambert, M. (2008). The quantification of contacts with impact during professional rugby matches. Int J Perform Anal Sport 8: 113-126.
👋 S A Y - C I A O - H E R E ⬇️
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Happy Training 🙋♂️
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