Types of weight lifting in rugby

Following a recent article on the topic of weight lifting in rugby, the different types used in the sport will now be looked at, with their advantages and disadvantages weighed up;

Hypertrophy-

Hypertrophy is basically the increase in the volume of an organ or tissue due to the enlargement of its component cells. In weight lifting terms it is done for muscle size, but it does have other functions which will be mentioned later.

The way this form of weight lifting works is by using specific sets and repetitions of certain exercises. Usually in a repetition range of 8 to 12, hypertrophy, as all strength and muscle building exercises do, works by overloading the musculoskeletal system. The muscle strain and are essentially broken down and slightly torn. As they recover they regrow bigger and stronger, provided the right nutrition is taken on.

Proteins essentially act as fuel for the broken down muscle and will help it recover and regrow, so this is a vital part of all weight lifting. Carbohydrates will provide the energy, and hydration is essential before, during and after to keep the body healthy.

Getting back to the specifics of hypertrophy training. It is usually used in pre-season training, when players are looking to put on mass. It puts a fair amount of strain on the body, so it is hard to maintain this intensity during the season with games and training schedules.

Hypertrophy is derived from body building, and will provide players with extra mass. The other gains include increased bone, muscle, tendon and ligament strength/size, improved joint function, reduced potential for injury, increased bone density and improved cardiac function. This is a useful way for a player to prepare his/her body for the season and the knocks that will come, but there are down sides.

Gaining strength and lean muscle is one thing, but a significant change in body composition can affect other functions. Players need to maintain speed and agility, and if the focus is on hypertrophy this is difficult to achieve. Also, if muscles become too big, a player can lose speed, and the constant contraction of hypertrophy lifting does not benefit the fast twitch muscles. If you combine this form of training with others injury can occur as the body is already under significant strain and changes due to the lifting.

Hypertrophy can be used successfully for a short time as a base to get smaller players bigger and at less risk of injury. However, used by the wrong person or body type for a prolonged amount of time it can certainly have detrimental effects on all-round, rugby specific attributes.

Strength specific training-

Strength training is similar to Hypertrophy in the exercises and general science behind it, but it concentrates more on strength gains as opposed to mass and size. Sets and repetitions will be reduced putting the muscles and body under more strain for less time, and longer recovery is needed.

The emphasis is on lifting heavy weight, usually in a range from 1 to 6 repetitions. The muscles will break down and regrow more intense lifts and less sets and reps means strength gains are the emphasis.

Some of the benefits of Hypertrophy will be achieved, perhaps at a lower level, but a player will achieve more strength. Teams will often do strength testing, measuring a player’s one repetition maximum lift, to the power output they are capable of.

Of course being physically strong is an advantage for a rugby player, and strength training and testing are a big part of rugby weight lifting. However, lifting heavy weights can put the body under great strain. Essentially the outcome of this is increased strength, but there is only so much strain our bodies are supposed to take.

If we push and push our bodies beyond what they are capable of maintaining injuries will occur. Not every player’s primary skill is strength, so trying to get a less physically gifted player to the same level as naturally strong player may not be possible. Some teams will have certain goals for certain positions, but the body type, and person being tested should be taken into account.

When players start to lift too heavy, with incorrect form, injuries happen. If this carries on for a long time, the injuries can become chronic. The strain involved in this training also takes a lot of energy, so other types of training and playing may suffer.

Olympic lifting-

Olympic lifts are the events competed in during the Olympic Games. In the Olympics competitors compete for their maximum lift or a combination of their maximum lifts in two exercises. Rugby and other sports have recognised the explosiveness of these athletes, and have adapted the exercises, making use of their explosive nature.

Explosive is the key word for these exercises, and players can become more dynamic, and the use of their fast twitch muscles enhanced. When the correct technique is used the benefits are in power, strength and speed, and Olympic lifts have become integral in rugby weight training.

Olympic lifting for rugby players is not necessarily about the weight, rather the speed and technique in which it is performed under. If these are correct the benefits will be seen, but with too much weight, and the wrong technique the exercises will become detrimental.

Due to the technical aspect and positions of the lifts, these exercises have potentially more danger of causing injury than normal weight lifting. The lifts are also performed at speed which poses more chance injury. If someone performs these lifts under supervision and caution, the benefits are certainly there, but nobody should attempt these on their own, with no knowledge of what weight and technique should be used. It is only asking for trouble, and even if injury does not occur, the wrong technique will mean the exercise will be of no benefit at all.

Circuit Weight Training-

Weight lifting exercises can be combined in sequence to provide a workout which will offer strength endurance and cardiovascular benefits. Combinations of 2-10 exercises are be repeated, one after the other with no rest. Usually the repetitions will be high (10) with the emphasis on muscle and cardiovascular endurance.

The weights used in each exercise will also be decreased from the weight they would be if performed on their own, taking into account fatigue and correct form. The fact that different muscles are engaged all in one “set” means that it is more specific to rugby than concentrating on one muscle. Also the fact that the exercises are performed under fatigue is more realistic to a game situation, in which a player is usually on the go non-stop for 80 minutes.

Of course there is potential for injury if the weight or technique is wrong, but compared to the other forms of weight lifting, circuits are far safer. Olympic lifts may be specific for one movement, and may benefit power more, but circuit training emphasizes an endurance component. Olympic lifts can also be incorporated in circuits, but it must be at a light weight as the person training will be fatigued.

Circuit training may not get players as big as they will get in Hypertrophy, as strong as they will in strength training, or as powerful as they will in Olympic lifts, but it can incorporate an element of all 3. It also has the cardiovascular benefit, and in general it’s the safest option.

These are just four of the types of weight training used by rugby teams, so as always any further thoughts, comments or views are welcome via;

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Rugby league in Scotland

Take a look at arguably the current top rugby union Nations in the World right now. What do they all have in common? It seems apparent that a decent rugby league structure not only adds playing and viewing options, but it has a positive effect on the the country's rugby union. Australia, England and New Zealand all have strong domestic rugby league competition and quality National teams.

Wales have recently been trying to push rugby league, but with the recent news of the Crusaders RL team stepping down from the Super Legaue, they seem to be struggling. Rugby league has also been growing in France, and it has strong domestic and National outfits.There are certain reasons that there may be an advantage to having quality rugby league competition for a Nation, so could Scotland potentially build a structure which may be of benefit to both codes?

At the moment Scotland have a professional National team and they are fairly competitive, ranked at 9th in the World. However, you will be lucky to hear one Scottish accent in that squad, and there is no team of professional or semi-professional level in the country. There is the talent and the numbers to have such a team, and it may be something we should be looking into as a sporting Nation.

Competition is always healthy, and this is true not only in sports but between sports. Who has bragging rights in Australia as to having the best representative rugby team, league or union? The same could be asked in New Zealand and England, and surely this competition between the sports adds incentive for the teams to perform.


In the three countries mentioned in the opening paragraph there are a number of players who have crossed between the two sports, and several have had a significant impact on the other code. Before professionalism in rugby union this occurred more often in Britain, with players such as Jonathan Davies, Jason Robinson and Alan Tait, but it has been the three countries of note that are still producing players who are having an impact on both codes. The list is long and contains names such as Matt Rogers, Sonny-Bill Williams, Chris Ashton and many more.

These players have brought skills over that have had huge impact, and it is not just players who have done so. The amount of ex-rugby league players now coaching union, especially in defence roles is growing, and they too are having an impact. The fact that the game has been professional for longer means that the intricate, technical aspects have been broken down and studied longer in league than in union, so knowledge and specific aspects and views have been brought across, at times to great success.

Certainly at the top level there is no way a player could compete in both sports, but at grassroots, the option of both is surely an advantage. Rugby league creates certain traits for players which are extreme useful in union, and the same could be same the other way around.

The two games are very different and eventually a player who wants to complete at a high level will need to concentrate on one, but at a young age, or at an amateur level enjoyment and skill sets could be enhanced by participation in both. The season timings are different, so at the lower level, or when players are young they could be playing both codes.

There is amateur rugby league in Scotland, but the teams and competitions aren't widely regarded or recognised. If more support, time and help was given, could Scotland eventually have a semi-professional team playing in the English (and now Welsh) Championship?

As stated, there may be benefits for both codes if this were the case, and if it worked and rugby league grew in Scotland, would this have a knock-on effect onto union? It may or may not be realistic, but it certainly is something that could be considered, and the possibility and potential positives and  should definitely be looked into

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Muscle in rugby

We all know rugby is a very physical sport. The confrontational nature of the game and the emphasis on contact makes it such. But do we have the right emphasis on muscle building, or is it having a detrimental effect?

Go back 30 even 20 years and rugby players' physiques were completely different. OK, the game wasn't professional so players were not able to train as much, but even so, weight lifting was just not part of the game.

As time has gone by, initially influenced by bodybuilding, rugby players have realised they can enhance their physical presence and strength and become more effective players by lifting weights. We have seen a complete transformation in the body type of players, and most people who play rugby nowadays go to the gym.

The size, strength and power gained by players by weight lifting has created a more confrontational, dynamic game, with bigger collisions and new skills created from physicality. This is all fine, and games can be more exiting with the increasingly larger than life players providing great spectacles.

The question I pose is are we are getting the balance right in terms of weight lifting? Yes, it can create a great spectacle, but at the same time, there are down sides to players becoming bigger and stronger.

Rugby is a skilful game, and silky half-backs and fast wingers can turn the heads of even non rugby fans. Put on too much muscle, add more of an emphasis on becoming a physical presence, and these skills can become secondary. Less skilful players can get further in the game as they can negate natural talent and skill with work ethic in the gym.

Some players are having careers ended and even more are sustaining long-term injuries, which asks the question, can our bodies cope with these new(ish) demands? It is not just the damage inflicted by players who have become physical specimens, but the old saying "the bigger they are, the harder they fall" also comes into play.

To sprint, to sidestep, to tackle all put stress on our bodies. Take for example stepping off your right foot. Momentum and the sudden explosive change of direction means your whole body weight is shifted from your central core through your body into the ligaments, tendons and joints of your right knee and ankle. For a player of 115kg this is some force, and although the muscles are big and the strength is sufficient to provide the step, these tendons, ligaments and joints are being put under immense strain.

Players have become more "athletic" but in the literal sense of the word rugby players are not athletes. A 100 metre sprinter runs in a straight line. Add in all the stresses of a rugby match and a sprinter's highly tuned, low body fat physique wouldn't cope.

I am not for a second saying we need to stop lifting weights, but how far do we need to take it, or how far can we take it before it becomes a problem? There is much more to professional rugby training than lifting weights, and I am sure most teams do have a balance, and the extra muscle is compensated for in other injury preventative activities.

The extreme example of a sport which takes this type of physical training to the next level is American Football. However the two sports are very different and American Football is played in bursts. Players exert themselves for a maximum of 30 seconds at a time, and then have minutes to recover. Rugby player usually play non-stop for 80 minutes. However, even with this stop/start style of play, the physiques and force going through these players' bodies has created a culture in American Football of cortisone and painkiller injections which in the long term are extremely dangerous.

We are hopefully nowhere near this in our sport, but it is concerning when you hear of a player having to be "jagged" (local anaesthetic) in order to play a game. As I said weight lifting definitely has a place in modern day rugby, and I hope the balance stays in check.

In a following article I will at the different lifting techniques and what they do, how useful they are, but also the potential problems they may cause.

Speed and skill... there's no match

The first game of the 2011 rugby union Tri-Nations saw Australia defeat South Africa 39-20 in a game in which the Springboks were completely outclassed and at times looked lost. Australia  responded to their 32-23 previous week upset loss to Samoa by displaying a style of rugby which was not only extremely effective but at times a joy to watch.


The key ingredients to the win, which could have been a much larger margin, were down to two integral ingredients of quality rugby, speed and skill. The Springboks simply could not cope with or match Australia in these two components, and the result was potentially equally as devastating for South Africa's tournament as it was promising for Australia's.


While Australia seemed to bounce back from their recent disappointing loss to Samoa and provide positive,  productive rugby, South Africa showed next to nothing in attack and their future not only in the Tri-Nations, but the World Cup looks bleak to say the least. OK, South Africa are claim that they were missing 20 potential starting candidates, but the style of rugby they produced and the way they played was such that it seemed it wouldn't have mattered if the personnel was different.

On the few occasions that south Africa were on the front foot they didn't seem to know what to do. South Africa have always been an aggressive rugby playing Nation using size and bulk to overpower opponents, but this is no longer enough. They looked unstructured, their decision making was poor. When they were  in attacking positions and the Wallabies coped with their "route one" style of play with significant ease. The Springboks may well have pace out wide, but not only did these players rarely get their hand on the ball, their footballing ability didn't match this pace in order to create any opportunities.


Australia on the other hand showed both speed and skill which surely sent out a warning to New Zealand and the rest of the World. Pace was involved in the Australian's game in every aspect, the breakdown, attack play, support and defensive pressure, and this was the platform for their success. The game has changed from 10 years ago when size and strength prevailed, and South Africa looked completely inferior.


Australia's forwards certainly did their bit. They created the platform, worked hard and kept the intensity and pace of their play of the game up for the entirety of the game. However, anyone who watched Saturday's game will agree, Australia's backs created the real spectacle.

Three player in the Australian back-line shone particularly, and for very specific reasons. James O'Connor, Digby Ioane and Quade Cooper provided performances and passages of play which were memorable. Each player, although individual in style played games which were of huge benefit to the team as a whole.


James O'Conner is essentially a playmaker, who has the pace and finishing ability to play on the wing. Equally comfortable at stand-off or full-back, Australia are at a huge advantage in being able to field such a player on the wing. O'Conner not only scored a try and kicked all his goals, but his game had touches of pure class. He took several wayward passes, including the one he scored from, in his stride and he created multiple opportunities and openings  for others, which from the wing requires unique skill.


Digby Ioane was a handful for the entire 80 minutes. From his early try his aggressive, powerful and extremely fast attacking play caused problems for the Springbok defence all game. He scored two tries, yet he was a threat every time he got the ball in his hands, and he looked as dynamic and electric as any winger in the World right now. Kurtley Beale helped his wingers out with his solid and consistant play at  full-back, and he was also a constant attacking threat, coming into the line and attacking at pace.


The back three were outstanding, and the reason they were able to be was the instrumental Quade Copper. Playing at stand-off, Cooper took the ball at pace to the opposition line, made the right decisions, and passed with precision and vision. Under pressure from the Springbok defence, Cooper provided a tap on pass which created the final try of the game for Ashley-Cooper. The pass was something few players in the World would be able to see and complete, and it was just an example of many creative moments Cooper provided. Like O'Conner, Cooper is a playmaker with speed to burn, and this was another weapon for Australia. When he wasn't controlling the game and creating skilful links and opportunities, Cooper was able to show his running skills. He was able to break or half break the line with his evasive skills and offload with precision, and in his performance he showed he is certainly a contender for the current number one stand-off in the world.


Australia played against and dismantled a poor south African team, but in doing so they sent ripples around the World. They proved they are still a top force, and they did so in a fashion which was great to watch. They did play a complete game, but the performance stood out for two main reasons. Speed and skill.

Drugs in rugby

Are enhancing drugs really worth the risk?

Sunday 26th Sept of last year was a day in which rugby league football suffered its biggest blow to date. It was also the day two young girls and a wife lost the most important man in their lives. Former Great Britain star hooker Terry Newton was found in his home after taking his own life. He had hung himself in his Wigan home, and was found by police at 2pm.

Newton was one of the most recognised hookers in the modern game, having played in every season of Super League’s 15 year history. He was as well known for his large and friendly personality off the pitch as he was for his aggressive playing style. As well as having played for some of Super League biggest clubs such as Leeds, Wigan and Bradford, Newton was also capped 15 times for Great Britain.

However, in February of this year Newton was the first athlete in the World to test positive for Human Growth Hormone. He was served a two-year ban from playing after he produced a positive blood sample during pre-season training with newly signed for club Wakefield.

After the ban he began running a pub in Wigan with his father-in-law, but in June he gave an interview on BBC Radio 5 live stating he hoped he might return to the game. Terry admitted his mistake and apologised to the public before stating he hoped that the ban might be reduced allowing him to continue his playing career.

Newton’s death is not only the biggest loss rugby league has suffered, but it also poses several questions about drugs in the sport, and the general care for players. Newton was not only banned for two years, but he was sacked by his club as a result of his positive drugs test.

Newton, who was born and raised in one of Wigan’s roughest estates, was dealing with own loss during the time of the ban. In 2008 Newton lost his sister to pneumonia after years of battling with heroin addiction. Terry held his sister Leanne’s hand as she died, and the loss led to the player into depression for which he was treated with medication.

After the failed drugs test Newton admitted to The News Of The World that he had fallen out of love with Rugby before he decided to take HGH. He was also concerned that younger players were gaining an advantage over him by using the drug. As more and more players around him were taking the enhancing drug, and not being caught, Terry decided he could not afford to let the chance of enhancing his game go by, and he bought his first supply from an unnamed player in a service station on the M62.

After he gave his positive test in November last year, Newton told the New Of The World in his May 2010 interview that he had no concern he would be caught, nor had he reason to. Since 2007 he had been aware of more and more players using the drug, and none had yet been caught.

It was in July 2009 that Newton said he began using HGH. He had three months off after being released by Bradford Bulls. Newton was due to join Wakefield In November, and used the drug to recover from a broken jaw as well as for gaining fitness. HGH is not only used by athletes because of its muscle building and fat eliminating properties, but also for its enhanced healing qualities. Terry admitted he fell into the trap of using the drug for its bonuses without fear of the consequences.

For several years there have been rumors surrounding the use of HGH in rugby league. Up until Newton was found with the drug in his system last year there was a question as to whether the drug could even be tested for. Terry’s positive result was seen by many as breakthrough for the RFL, as it finally provided the potential to eliminate the use of HGH from the sport. The regulating body for rugby league promised to clamp down hard on players caught using the drug, and Terry was the first player to suffer the two-year ban punishment.

It has now ben a year and a half since Terry’s ban, and almost a year since his death. However, as of yet there have still been no more cases of players being caught using the drug. Have the promises have been fulfilled? There was a perfect opportunity following the positive result to put an end to HGH abuse in rugby league.

While there is certainly an argument that since Newton’s ban players may be less willing to risk taking the drug, it is difficult to believe that this one incident allowed for a complete clean up. There are still question as to how long HGH stays in the body, and as to how long it will provide a positive blood test. Some people still even question whether it really can be seen in any kind of testing.

The truth is that HGH can only been seen in blood tests, and blood tests are expensive. HGH is also said to only show up in a blood test for and for limited time and it is difficult to detect as it is produced naturally in the body anyway. The question is could more have been done after such a devastating event. Terry Newton accepted his punishment, he even offered to use the unfortunate outcome of his decision in order to influence youngsters not to make the same mistake, and for this he deserved justice to be paid.

Not only do the testers have responsibilities in such circumstances, but so do the clubs. It is not enough to name and shame drug users, but it needs to be investigated why and the circumstances they did so under.

As well as a successful career, Terry had several big difficulties to overcome in his life. For what he gave the game during his career, he deserved to be understood or at least listened to. Terry Newton’s death has rocked the world of Rugby League forever. We can only hope that through Terry Newton’s tragic story, young players realise that enhancing drugs should play no part in the sport of rugby.  

Tri-Nations players to watch

It's that time of year again. The time of year when the Southern Hemisphere Nations participate in the Tri-Nations and try to create a spectacle which proves they are the best rugby playing Nations in the World. The Tri-Nations tournament is especially important for the Southern Hemisphere this year, as they have the chance to put their stall out to show rest of the World as to what they are capable of ahead of the 2011 World Cup, which starts in less than two months.


Each squad from all three countries competing in the tournament contain both familiar faces and players with next to no International experience. All squad announcements have their own controversial topics of discussion, but we will have to wait and to which country has succeeded in coming up with the most complete squad.


As always each team have players of great talent and renowned reputations, but who are the key men and players to watch out for in the 2011 Tri-Nations?


New Zealand


Regarding the most famous rugby team in the World, it is hard to look past the team's captain and openside flanker, Richie McCaw. The 30 year old, 94 times capped player took part in his first All Blacks game as a 20 year old in 2001. McCaw received man of the match in this game, and since then he has become an increasingly integral part of the All Blacks team.

McCaw is the type of player that gains respect merely by the way he plays. There is a fine line between being eager and infringing, and McCaw is always on the edge of legality. However, he seems to have the knack of getting away with decisions which could go the other way. He works extremely hard at the less glamorous breakdown situations, and his skill of knowing how to keep the fine lined balance in his game comes from, as he once admitted, the fact that he tests the referee early "to know what you can get away with"


It is this reading not only of the game, but of the referee also which makes McCaw such a unique player. McCaw's play, not always strictly legal, is always beneficial to the team as a whole and this makes him a great captain. He is prepared to do whatever it takes to win, and this philosophy rubs off on his players. Perhaps not a flair player, McCaw has been described by former Australian captain John Eales as "an outstanding captain, a world class player and a role model for our sport." If he can get hold of a game by the scruff on the neck, the potential for the opposition to win becomes an extremely difficult task.


Australia


For Australia a key player, and arguably the most skilful player in the modern day game is stand-off Quade Cooper. Cooper was born in Waikato, New Zealand, but moved to Australia in 2001, and was one of three players to break the record for most Australian schoolboy caps between 2005 and 2006. On leaving school, Cooper was in and out of the starting line up for the Queensland Reds, but 2010 was his breakthrough year as he was awarded the 2010 Super 14 Player of the Year Award.

Cooper certainly is a flair player, and often comes up with skills and tricks other would only attempt playing touch rugby in the local park. This high risk style of play can be mesmeric, but at the same time it does not always pay off. Some people feel cooper is better suited to inside centre as he is too unpredictable for stand-off, but this trait is also what makes him so dangerous.


Cooper's skills include a great kicking game, an incredible slight of hand, but he is best known for his evasive running skills and attacking play. There are many highlight reels on Youtube dedicated to Cooper's infamous side-step, and it is one of the most devastating and spectacular tools in attacking rugby. A switched on, focused Quade Cooper could set alight Australia's back-line, but will he be able to deliver to his full potential when it really counts?


South Africa


At 1.96m and 117 kg, Danie Rossouw has provided South Africa's pack with bulk and presence since his debut in 2003. Although Rossouw has played most of his rugby at lock, due to the illness of Pierre Spiers, he was picked as first-choice Number 8 for the Springboks in their successful 2007 World Cup campaign. For this Saturday's opening game against Australia, Rossouw has again been picked in the back row, this time on the flanks which will be another challenge for him.

As mentioned Rossouw is certainly a presence on the pitch and his physicality is a huge asset for South Africa. He always gives his all and never holds back, but Rossouw is generally considered a gentle giant off the pitch. It has been said that even his team mates don't know what is going on in his hugely experienced head or the state of his mental or emotional state.


One reason Rossouw will be playing in the back row, and is so important to the Springbok's Tri-Nations campaign is the omission of Juan Smith due to injury. Smith is arguably one of the best blindside flankers in the World, so Rossouw has some big boots to fill. Springbok coach Peter de Villiars has himself stated the importance of Rossouw explaining; “Danie Rossouw is one of those guys that you absolutely need to take on this tour – for the one reason only that you don’t have Juan Smith and he’s the one player in South Africa in the mould of Juan, given how we want to play."


There is a lot resting on Danie Rossouw's shoulders, but if he can come good he will not only prove his playing ability, but his compatibility and versatility within a team. Known for his big hits and physical attributes, he will also be able to showcase these skills more in the less restricted position of back row.  

Issues in rugby union

The rugby World Cup is around the corner and these are exciting times for the sport indeed. However, there are issues, both on and off the field which need to be addressed in order for our game to stay as the spectacle it is, and to avoid potential off field problems.


On field


Scrummaging


There is no doubt that scrummaging is a huge part of rugby union, and should continue to be so, but recently the endless re-setting of scrums has played a part in ruining many games. The stats for the length of time scrums are taking, the amount of times they are being re-set and the amount of penalties and free-kicks given away during scrums are becoming a huge issue.

The game is being forced to slow down and spectators are becoming frustrated as open field play is being increasingly restricted. It seems to be a guessing game for referees in order to decide who is at fault, do all referees really understand what is going on in the front row? This lack of consistency is frustrating for players, and more and more scuffles are breaking out on the back of the referees decisions and actions.


The solution is difficult, as we still need scrummaging to be integral in our game. The IRB and the rugby world’s governing bodies need to make a positive stand and admit there is a problem. Help has to be given to the referees in order to deal with consistent offenders, and they also need a better understanding in what is going on. Players and ex players could help this cause and, for the sake of the game, seminars could be set up to guide the referees.


Emphasis on kicking goals

It is undeniable that goal kicking is a great skill, but should games be decided by which team has a player who can convert more penalty goals. Teams play for territory, which is understandable, but the tactics of a team working specifically in order to gain a penalty as soon as they get within kicking range is one which is not only boring to watch, but does it really reflect what the game is all about.


Teams with the skill and ability to showcase running rugby are at risk of being beaten by essentially inferior teams, who simply have a clever game plan and a constant goal kicker. If the Northern Hemisphere is to compete with the South in World Cups, then we need to catch up on the running side of our game. Such is the talent of the Southern teams, it is not enough to rely on points from kicks.


Three points for a penalty goal is a lot. Would there be a difference in the the play of some teams if this as reduced to two points, or more points were awarded for a try?


The rules of ball stealing


With the fairly recent change of releasing a player completely before challenging for the ball, more questions and controversy surround certain referee decisions. "Stealing" and ball and all tackling are extremely skilful traits a player can have or learn, so why change this and penalise them for what was a legal manoeuvre. Many players have spent years honing their ball stealing skills, and now they are giving away penalties for what was once considered a specialist skill, especially for back rowers and centres. Is there a legitimate reason for this skill to no longer be utilised as much in our game? Did the rules really need to change?


On the contrary many players play on the edge of legality, and get away with consistent subtle infringing play. Referees need to be more aware of these "tricks of the trade" especially for back rowers. Often a player will happily give away a penalty to eradicate potential attacking danger, as the opportunity will be nullified. If it is a first offence, or in an area of the field which the opposing team are unlikely to score the player will most likely get away with just giving away a penalty. Perhaps a no tolerance approach from the referee would change this "cheating" and persistent offenders could run the risk of a new card (green) which would see them in the sin bin for three to five minutes instead of the full 10 for a professional foul. 


Off Field


Season Structure/Timing


Professional rugby teams have very busy schedules. As well as domestic competitions, there are Cups, Tournaments and if selected International matches. This can not only cause burn out for players, but the continuous strain can make injuries more likely. There is no break in the season, and often a professional rugby player will have less than a month off between the end of the season and the start of pre-season. In order to get the best out of players their schedule has to be managed better.


A break in the season would make sense, as many Winters  in the Northern Hemisphere are so cold that many games are cancelled during a couple of months of the year. Either that or they are played in terrible conditions, again not aiding the quality of the game. The season could also be shifted more towards the summer. Not only would this avoid cancelled and rescheduled games, it would allow for better quality of running rugby. Playing in better conditions is more enjoyable, and allows for the showcase of more skills, with a dry ball and a quality playing surface.


Salaries


Different clubs and countries have different rules, views and opportunities for players on salary opportunities. Some countries and clubs have salary caps and some don't. Lucrative deals are on offer in certain parts of the World, where in other countries these are not available. If players know they could be doing the same job somewhere else for more money they may be tempted to relocate, giving certain clubs and countries significant advantages.


Should these countries be allowed these advantages, and is it fair to the rugby World? Could the IRB have rules which apply Worldwide, and would this even the playing-field?


Injuries and life after rugby


As in all sports injuries play a role in rugby union. However is there more we could do to avoid youngsters being ruled out of the game for good, or careers ended early? We touched on the structure of the season, and a break in the season could allow for more time to concentrate on niggles and injuries which almost all players have, to stop them escalating and getting worse.


Players also lift a lot of weights, especially during the off season. More size and strength especially in collisions causes injuries. Different clubs and countries have a different amount of emphasis on this part of training, but are they all getting it right? Rugby players need to be big and strong, but a certain balance and weighing up of the negatives and benefits is also important.


A professional rugby player trains a lot. Replace a nine till five office job with training three times a day and this is the World of a professional rugby player, and this doesn't even take into account the games played. Could more time be spent in recovery as well as concentrating on other aspects of life? A lot of players are stuck when it comes to work after rugby, so more time dedicated to confronting this issue could be of great benefit. It would also give players more balance to their lives, as big changes will occur when they stop playing professionally.




Some of the issues in the game right now have simply been highlighted, and I'm sure many of these areas are being looked into. Again, any views or comments are welcome via tweets on twitter;
@E4Rugby
or posts on the facebook page;
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Rugby Cross Training

Rugby is of course a specialist sport, and the higher the level of play the more specific the training becomes. However, even at the highest levels, training rugby specifics day in day out can become monotonous and overtraining can be detrimental. Employing other sports into training regimes is one technique which can be used not only for a change from the norm, but it can also help hone specific skills and techniques. So what are the best sports to use?


Boxing

Contrary to belief, training in boxing isn't just about being able to punch better. In order to maximise power and balance, control an opponents movement and improve evasive skills. Footwork is vital in boxing, and in fact possibly its most important aspect. Keeping light, bouncy and fast on your feet in boxing is key, and for a rugby player to train in boxing, he/she swill gain sharpness, fast twitch movement and evasiveness. 


These are all great attributes for a rugby player, so this is one aid boxing training can have to rugby players.


The punching aspect of boxing is also very specific and has great benefits for rugby players. The power generated to punch hard can be similar to the power generated to create a big collision. With a strong base, a boxer will move forward pushing off his/her back foot and the power will generate up the body through the hips and into the upper body. The twisting movement of the hips and upper body generates more power through torque, and following through the punch is vital. 


Compare this to a big upper body collision and the difference is not massive. you will need to step into the opponent and a degree of torque will also add power to the collision. Although you are using your shoulder rather than your hand, it is vital to follow through in the tackle otherwise you are in risk of bouncing off. Like in boxing the power all starts with the push off from your feet, so in all a hard punch is similar to a hard hit in rugby.
One player that proves this is sonny-Bill Williams. Renowned throughout rugby union and league for his "big shots" Williams has recently entered the World of boxing gaining a 4-0 record. Williams' fend is one of the factors allowing him to offload the ball so regularly, so forceful arm movements may also be a less obvious aid of boxing training. He has combined the two sports and continues to pursue them both, and it certainly has done his rugby no harm.




Wrestling/grappling


Grappling and wrestling certainly have their place in rugby through rucks and mauls. As well as this Olympic Wrestling (Greco-Roman and Free-style) is based on getting an opponent to the ground, the primary aim of tackling in rugby. 


This importance has already been noticed in rugby league circles, as Randy Couture, a former Mixed Martial Arts World Champion and World class wrestler, took the Melbourne Storm for a session a few seasons ago. As well as getting someone to the ground, wrestling is about controlling an opponent both standing and on the ground. The standing element is obviously crucial in both union and league, and although perhaps more important for league players, it is also important to be able to control an 


opponent on the ground in rugby union.
Jiu-Jistu (Brazilian) is a form of grappling that takes place on the ground. It involves two people grappling to gain control, and position to eventually be in a position to be able to apply a submission hold. The original concept of Jiu-jitsu is that a smaller, weaker person can successfully defend against a bigger, stronger assailant by using leverage and proper technique. Essentially, you use someone's force against them in order to control their movement. 
Although we are not going to submit each other and apply locks and hold in rugby, the concept of a smaller man being able to control a larger one can certainly have its benefits in rugby. During his two year ban England prop Matt Stevens got involved in Jiu-jitsu. On the subject he said; "After my first jiu-jitsu fight I thought: 'I love this feeling, I love that competitive edge. I've got to get back to doing what I'm good at.'" He became British intermediate champion and competed in the world championships in California.




Football

Footballers are in general seen as very skilful sportsmen. We often talk of rugby players having great "footballing" ability, and this not only comes from the kicking and skill factor of footballers, but also the vision some have to see openings and opportunities for themselves and team-mates. 


The skill of a midfielder in football to see the run of an attacker and feed a through ball past the defensive line to him/her is somewhat similar to a rugby centre seeing space behind a rushing defence, and putting a grubber kick through for his/her winger to run onto.


Last year Danny Cipriani played at left back for a Tottenham reserve team in a pre-season practice in Malaga after being told he has the potential to be a professional footballer if he decides to turn his back on rugby union.




Athletics


A more obvious useful cross over sport for rugby is athletics. Speed is arguably the most important skill for an outside back in rugby, so sprinting and sprint training have obvious benefits. However it is not just the track events that can be utilised for rugby players in training.

Many field events have benefits for rugby players for varying reasons. The techniques and used for events such as the shot put, hammer throw and javelin produce great force and power which are great attributes especially for forwards in and around contact areas.


The high jump, long jump and triple jump are also great for balance explosive power. In fact the motions used for such events are already copied in many plyometric drills used by rugby teams.
After being forced to retire from professional and International rugby due to injury Scotland's Thom Evans took some time training in athletics with a view to compete. It is believed the 200m was his event of choice, but whether he continues to pursue this is unknown.




These are just some of many sports which cross over well into rugby. As well as there being many more potential benefits in each of these, there are many other sports which can, and may have helped rugby players improve their game.






*Any suggestions, view or ideas are welcome via tweets on;
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