Deep Freeze

WELCOME

This month Rugby World is bringing its ground-breaking Fitness Factory to the web, in conjunction with our friends at Deep Freeze. Over the next 12 weeks we will bring you 12 different videos showing you exercise, drills and techniques that can make you fitter, and a better rugby player. Fitness Factory panel member Simon Nainby shows you exactly how you should be working out in the gym and on the pitch. Watch these EXCLUSIVE videos showing you the technique you need to take your performance to the next level. Each Monday at Noon a new exercise (one of 12 in the series) will be released on rugbyworld.com. So what are you waiting for; click below and let the experts show you how it is done!

Fast Feet Ladder Drills

These drills help develop fast feet and co-ordination. In Rugby foot speed is critical. Rapid foot work and correct foot placement is a critical factor in tackling, passing, rucking and mauling. The benefits of Fast Feet are: Improved Acceleration, Improved Agility, Improved Balance. WATCH IT NOW!

Conditioning Runs

Unlike track running which operates in one single plane, Rugby is a Multi-Directional Sport. Players are constantly moving at different speeds and in different directions. Rugby requires a combination of multi directional movements to be performed at speed and often under pressure from the opposition. WATCH IT NOW!

Medicine Ball Training

These exercises help to develop explosive power in all the major movement patterns used in rugby and can be used in circuits to develop specific conditioning. WATCH IT NOW!

Wrestling Drills

Tackling, rucking, mauling and so on use concentric and eccentric actions and varied movement patterns all at once unlike traditional gym exercises. Many of the gym based exercises are very good at developing raw strength and power but wrestling transfers that adaptation into a functional application and is good fun! WATCH IT NOW!

The Warm Up

The Warm Up - A proper warm up is imperative before any training or a match in order to increase the body's core temperature and blood flow, reduce the chance of soft tissue injury by making muscles pliable, allow mental preparation and skill rehearsal for the forthcoming training or match and shorten reaction times. WATCH IT NOW!

The Powerclean

The Powerclean is an explosive exercise that converts the strength gained from the previous exercises into power. It also develops balance, co-ordination and flexibility. Your tackling, rucking, sprinting, lineout jumping and lifting will all benefit from explosive power. WATCH IT NOW!

The Lunge

The Lunge is important for rugby strength training due to its carryover of co-ordination and balance with the emphasis on one leg at a time. Also as 85% of running is spent on one leg this is an extremely important movement pattern to develop correctly. WATCH IT NOW!

The Overhead Press

The Overhead Press is the most useful sports specific upper body strength exercise once the raw strength has been developed by the Bench Press as it utilises the whole body to transmit force from the floor to the barbell in the same way you would when tackling or handing off an opponent. WATCH IT NOW!

The Bench Press

The Bench Press is arguably the best way to develop raw upper body strength. It is not very sports specific as you will never be pushing whilst supported on a bench in a game of rugby and so should be complemented with the Overhead Press. WATCH IT NOW!

The Deadlift

The Deadlift builds strength in the hips and legs and most importantly the back for all pulling movements. Learning correct technique for the Deadlift is a very important foundation for the power development exercises such as the Clean. WATCH IT NOW!

The Squat

The Squat is a lower body strength development exercise that works the muscles in the legs and hips. It is very good for developing overall strength for the various movement patterns in rugby. WATCH IT NOW!

Simon Nainby

Simon Nainby is qualified to Level 3 with the Register of Exercise Professionals as a Personal Trainer as well as a Level 2 RFU qualified Rugby Coach. He currently works with Southend RFC and Essex County RU.

York Fitness

Equipment used on the photo shoot:
Solid Oak 8x6 Lifting Platform.
York Power Bar
York Olympic Training Bar
10kg York ISO Bumper Grip plates
York 15kg Solid Rubber Plates
York FTS Press Squat Stands
York FTS Flex Bench
York 12.5kg Pro-Medial Dumbells.

Medballs used:
BBE 5kg Double Grip medball
BBE 7kg Max Grip medballs