most common errors in the gym
gym is the place where you can dramatically improve strength, speed
This can greatly improve your on field performance.
However the gym is also a place where you can injure yourself or
even reduce your performance.
outlined here the five most common mistakes seen in the gym by the
rugby players I meet. When I work with an athlete correcting these
errors is high on my priority list.
Not making improvements.
simple but the majority of gym users have not made any improvements
in the last few months or have stalled over time with periods of
improvement followed by injury or poor attendance.
you are benching 90Kg today and you were doing this 3 months ago
you have broken the first rule of exercise and stopped making improvements.
You have hit an exercise plateau.
totally undermines your exercise and goals. You have to change your
exercise programme regularly. Change it next time you are in the
gym, If you usually do 12 reps a set then increase the weight and
do just 6. You must force the body to respond. This is why the theory
Following a body builders routine.
gym environment is dominated by people who follow body building
routines. The idea of this is to use a split routine and target
different muscles groups.
is fine for body builders but you are a rugby player. Contrary to
popular belief muscle volume is not directly related to muscle strength.
This is why sprinters, who are some of the strongest athletes pound
for pound are not huge but instead are often small guys with a lot
of very dense muscle and the ability to lift huge weights.
players should be the same and though they do need a certain amount
of muscle mass most players develop this early in their playing
life and would be far better developing their strength thereafter
over their size. Please see the section on resistance
training for more info
Thinking a gym session has to be a certain length of time
too often gym sessions are missed because work runs over and people
feel that 30 minutes is not long enough to get some results. This
is rubbish and the reality is that anything is better than nothing
and just 10 minutes of weights or two 5 minute bursts on the treadmill
will still allow you to make gains or at least stop you going backwards.
many people think they must hit their 20 minutes on the bike or
the session has been a failure. Anything is better than nothing
and a short bout even if just 5 minutes is better than getting out
of the routine and disappearing for months on end.
lifting weights it has been shown that even just one set is enough
to maintain muscle strength. Fewer more intense sets have also been
shown to increase strength faster than traditional body building
principles of 5 sets plus per muscle group.
Not engaging the core or holding a perfect posture.
key to safety in the gym is engaging the core and developing a perfect
posture. Before each exercise you should adopt a
neutral spine and engage your core.
will improve your strength, reduce chances of injury and allow for
you to adopt efficient movement mechanics. This is key to developing
strength and speed yet overlooked by most players.
Going too hard
are likely to go too heavy on the weights. If you can’t keep
perfect technique for the desired reps your weight is too heavy.
same can be said of training the legs, people go much too hard on
the first session on their legs so they then are stiff for a week
afterwards. This means most players end up never training their
legs which is a disaster. Start easy so no soreness is felt and
increase very gradually.
wise you do not need to be at deaths door to be attaining the benefits
of the training. A common mistake would be to go 19 minutes at a
comfortable pace before turning into a maniac for the last minute
and killing yourself. On completion that mad final spurt did not
help the fitness too much and left a nasty memory of how painful
the gym can be.
common mistakes are made frequently by most rugby players and the
general public alike. Ensure
you are not one of them by working
with me to develop your rugby performance levels.