This Type of Training Will Boost Your Game

Alright, here we go - buckle up.

When it comes to training for rugby, there's going to be a wide range of modalities that we can use to take you to the next level. If you're training intelligently, what you do depends on WHEN you are training in comparison to your rugby season.

So, if you are a college rugger with a fall competitive season what you do in March will look different than what you do in July. Intensity will change, volume will change, and certain exercises may change. But there is one thing that should remain constant.

Unilateral Training.

Unilateral training is when you exercise your extremities - legs or arms - opposite one another. So, one leg at a time/one arm at a time.

Listen, I know, in order to get quads like a dang Sequoia Tree trunk, you should be squatting all the time.

Yepp, you're not wrong. You should be squatting frequently. It builds a ton of lower body strength, core stability, body control, with speed and power development as well. It's a no brainer.

Here's the kicker that many athletes miss out on:

• Squatting requires you to have both feet on the ground at the same time, in place.

I can think of two aspects in the game of rugby that we use both of our feet planted on the ground at the same time - the lineout for the lifters and jumpers, and a brief moment during the initiation of the scrum.

And even then, our feet are shuffling and moving unilaterally after the initial contact:

While both of those aspects of the game are important, respectfully, they don't warrant an entire training program dedicated to deadlifting, squatting and pressing exclusively.

We are nearly ALWAYS using our feet and arms unilaterally and interchangeably. So, we must train our body to do those tasks or we will fall to the level of our poor training.

But you're not going to have poor training - hence why you are here, reading this. Look at you go.

So, what does unilateral training look like?

Stellar question, Ricky Bobby, but not so fast.

Let me shoot you some benefits real quick, chief:

• Core stabilization - by training one leg or arm at a time, we challenge our core to stay steady and in place. Seriously, my core has never been more sore after doing my first sets of Single Arm Db Bench Press. Yikes.

• Improve Imbalances - so you're squat feels pretty good. Nice! Let's try some Rear Foot Elevated Split Squats. Woah, bud, you're left leg feels WAY weaker than your right? And your right is way tighter? Interesting. Let's throw some dirt on it. And by dirt I mean unilateral training.

• Decrease Injury Risks - by facilitating specific movements and muscles, we can figure out those imbalances like the one above and fix it before you go out there and rip up your hamstrings like like test grade you just passed. You passed, you don't need that paper anymore. Shoo!

• Improve Performance - so this is the birthday cake of benefits. The one we look forward to. In rugby, we use our legs unilaterally to sprint, make our first quick steps while we try to juke out the defender, and to take that hard step into a tackle. If we train our legs unilaterally for strength, hypertrophy, speed and power - we will create an athlete that is better at all the aforementioned skills in rugby.

• Gain Mass - oh yeah, and you're going to build quads and glutes like God-friggin-zilla. It's time to fill out those rugby shorts with muscle.

Okay, okay, I get it - so what are some of the BEST exercises to do?

You ask the best questions, bud. Here are a few staple exercises we use at SISU:

Lower Body:

• Split Squats - a great intro to lower body unilateral training. It requires some balance, but not too much to handle. You can vary it by doing body weight, holding db's at your side or in goblet form. Versatile and effective.

• Rear Foot Elevated Split Squat - a step up (literally) from the split squat. Now we are challenging our balance and core more, as well as putting a stretch on the elevated foot, and we are increasing our potential range of motion. A beast of an exercise.

• Single Leg RDL - a game changer for isolating the hamstrings. It challenges your balance (these all do) and truly requires your hamstrings and glutes to be firing. If you have never properly used your hamstrings before - you will after doing these. The hamstrings and glutes power your sprints, so this is more important than rice in sushi.

• Death March - behold that exercise that changed my life. It speaks for itself.

Upper Body:

• Dumbbell Single Arm Bench Press - the first time I did moderate weight with higher volume, my core was sore for a few days. This truly challenges the mid-line to stay stabilized and well as the shoulder girdle. It isolates the pec major, as well.

• Dumbbell Single Arm Hang Snatch - freaking love this exercise more than sushi loves rice. It trains your hips to generate a TON of power and speed, teaches your shoulder to receive that momentum to control the load overhead, and teaches your shoulder girdle to stabilize overhead. You get a hip extension, a pull with the upper body, and a push with the upper body. Killer exercise for rugby players.

• Dumbbell Single Arm Upright Row - this one is here for injury prevention. Not only does it help balance and keep shoulders healthy, it builds some upper trap strength which can aid in concussion prevention.

• Dumbbell Single Arm Row - it's popular for many different training types, and it holds true for athletic performance as well. You can complete a lot of volume, or load it heavy. This will aid in postural strength - something those in the scrum need, especially.

Damn, I'm ready to go now.

I feel you. This was a long read. But, you need to know. It's not all about squats and deadlifts. Rugby is played unilaterally. You must train unilaterally to unlock your next level. We will always squat, deadlift, bench, over head press, row, and pull-up but you bet your sweet face that we will also be lunging, a lot.

Let's go build some tree trunks, eh?