Rugby Leg Day [ Axe Rugby ]

Rugby Leg Day. If you play Rugby, you need to train your lower body. If you have a strong foundation through your legs you will be a more effective and dominant player. Rugby Leg Day exercises should have a heavy focus on compound lifts: Squat, Hinge, Thrust movements with some single leg variations as well. Other Rugby Leg Day Exercises of importance are those that focus on your Hamstrings and calf's which are important when sprinting.
A rugby leg day Should have a format generally which is:
1. MAIN Compound Lifts: Squats/RDL
2. Secondary Compounds: Lunges, Single Leg RDL,
3. Accessory: Nordic Hamstring Curl, Soleus Press
Often in preseason there is an emphasis on strength AND size. So the reps will vary between 5-8 Reps for your main compounds. 5-12 reps for secondary compounds and accessory/finisher exercises can be a large range but generally are in the upper bracket 12-30 Reps .
There is a large variance to Rugby Gym but the principles of getting strong with main compound lifts that is continued throughout the preseason. this allows for you to gauge your progress. Make sure there is some variety in 2ndry movements (Some not lots) and similarly with accessory.
Most strength days for rugby can seem boring. However the best programs I have seen in many sports like Rugby, basketball, Weightlifting etc always have a focus on developing important compounds relative to the sport with progressive overload.
Progressive overload means you increase weight/demand on the body.
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TIME STAMPS:
00:00 Intro
00:47 Leg Exercises
08:25 Workout Explained
09:43 Summary
#axephysio #rugby #rugbygym #rugbytraining #rugbyleague #allblacks

[@AxeRugby]

NEW RUGBY LEG DAY 2024! kzbin.info/www/bejne/poiZZoltiZV6bZY

[@boxzedge93]

Great vid man. Really needed this breakdown. 🇧🇿🔥

[@AxeRugby]

cheers Zander

[@RusiateBaleilevuka]

Great video buddy. Thanks for the info. Subscriber from Fiji 🇫🇯. 🙌

[@AxeRugby]

Thanks for the sub! much love for Fiji!

[@langzone]

Thanks for the video. Very informative

[@AxeRugby]

Glad it was helpful!

[@LMJT1404]

Great video, just a quick question, do you do both back Squats and RDL or just one, cheers

[@ishakojonskis213]

This is pretty awesome programme mate.

[@AxeRugby]

Cheers mate i appreciate it.

[@jaynuxx09]

Great video man extremely helpful, moving up to senior grade 2021 and I’m only 72 kg and have chicken legs, been algood for juniors but gotta get stronger for senior grade

[@AxeRugby]

Hey mate. Just remember people like Damian McKenzie, Cheslin kolbe are slight build but feared. Definitely work on getting stronger but hammer home your strengths like speed acceleration etc.

[@connorvandyk7456]

love bro❤

[@peba-moanatemoapunguika7866]

Love the vids man

[@AxeRugby]

Much appreciated mate. I have a full rugby program on my website axephysiotherapy.com

[@gibson8270]

Love it. Do you do position specific workout videos?

[@AxeRugby]

you wont need to change this too much. most of these exercises all positions will do. at pro level they dont train to disimilar

[@niallgreene8224]

Great video, would love to see a full body workout!

[@AxeRugby]

Hey mate will do

[@AxeRugby]

G'day guys check out my lower body warm up for leg day here: kzbin.info/www/bejne/rWbZgI2jh7qBqck&ab_channel=AxePhysio

[@rugbyelite1361]

Nice. How long would you continue this program before switching it up? Would love to see am example of a few different upper body and lower body days do I can rotate through them

[@AxeRugby]

I would run any program for 4 -6 weeks. I have paid programs that do this for you but you can cycle this for a little while!

[@miguelgonzalez8895]

Nice video! One question? How is the properly frequency that did you consider for this workout during the week? 1 or 2? The same case in the Upper Body Workout. Thank you and sorry for my level of English 😅😅

[@AxeRugby]

4 gym days a week is pretty ideal in Preseason

[@AxeRugby]

4 gym days a week is pretty ideal in Preseason

[@Schwansohn]

@@AxeRugby what about in season?

[@Sean-vp5kw]

@@AxeRugby what about in season?

[@markbroek1646]

He great vid , is a bulgarian split squad a good replacement of the normal squad? I dont have a squad station

[@AxeRugby]

Yeah mate love that exercise for single leg quad strength. Defo a great substitute

[@jbarnes4521]

great video mate, found it just in time for preseason.

[@AxeRugby]

Cheers uce

[@medes7894]

Nice video man, and also whats the name of the song at background?

[@AxeRugby]

I think it's called summer. Got it from KZbin

[@noahpuli4887]

Definitely gonna try this lower body workout in my next leg session bahaha 💯

[@AxeRugby]

Hope you like it!

[@jakeboitchenko1814]

Hey axe rugby, when your doing the spit squat should your knee go over your toes or be inline with ankle. Thanks 👍

[@AxeRugby]

knee over toes is expected!

[@Welovetommysmith]

Do these execerises help with explosiveness or just primarly for strength?

[@AxeRugby]

Primarily Strength, Check out our power videos kzbin.info/www/bejne/a3LciqGAoJekbs0

[@Lotus-cu6hp]

Is conventional deadlift necessary? Or do rugby players mostly just do RDL?

[@AxeRugby]

Some coaches love Deadlifts for forwards, Backsquats for backs. I think a trap bar deadlift is a great movement in general for rugby players as a whole.

[@Lotus-cu6hp]

@@AxeRugby thanks for the fast reply! how would you program it in a upper lower split? Deadlift once a week on a power day? I’m currently doing Romanian deadlifts on both lower body days after squats. But I don’t know how much I’m missing out if I’m not doing a regular deadlift off the floor

[@_productivity__nill_1131]

I've been doing sled push. Would you consider that useful?

[@AxeRugby]

100% mate

[@jasminetay9820]

My legs were well fried today after trying this... 🤣🤣

[@AxeRugby]

Thanks for trying it out jas!

[@McFlashh]

Are you fast and what's your vertical jump?

[@AxeRugby]

Good video idea!

[@markzuckerberg211]

Can you give somw tips how to remove knee pain bc 4 days after leg days my knees are dead

[@AxeRugby]

That would mean you are going too hard in your session. Scale back sets or weight.

[@uros47]

when im doing dropping for hamshring i would get a cramp and its like impossible to do it

[@AxeRugby]

hold a band thats attached to the wall behind you !

[@drjfox.s701]

can you replace split squats with bulgarian split squats?

[@AxeRugby]

100% mate

[@Jakemelman1]

Can this build strength and size?

[@AxeRugby]

With enough intensity/intent 100%

[@aamanshaikh_7139]

One video for kabaddi player strength

[@AxeRugby]

I unfortunately don't know the sport very well, but looks super physical. so id imagine rugby training wouldnt be a bad place to start.

[@goldenshark60]

Did somebody notice the horribledeadlift form of the guy behind him while squatting

[@AxeRugby]

Never noticed haha

[@justinf1343]

I find Bulgarian split squats with a bench is a sure fire way of ensuring you load the leg you are working.

[@AxeRugby]

yes mate love a bulg split squat

[@HendrixHaze117]

Great workout, but never, ever hit the knee

[@AxeRugby]

thanks mate

[@humansnotai4912]

OuCh....This guy is just asking for a serious patella injury. @ 03:04!!!! Tell your athelete not to bounch his patella off the floor. He's going to end up with a fracture doing that. And again @ 04:00 - get a proper pad or he'll really knacker his entire knee joint. Did a Physio make this video? Wouldn't be going to them for therapy.

[@AxeRugby]

thanks mate