Combat workouts

[tomwill]

Hi Ashley,

I’ve noticed that boxing, wrestling and fight-type workouts are getting used more and more in rugby, and i’ve seen that you recommend them in most programmes too.

I’d like to include something like that once a week as a non-running conditioning session but other than using a punch bag in a traditional 1-minute-round format i’m not sure how to approach this style of training.

Any ideas would be great….

Thanks, and all the best
Tom

[ashley]

Hi Tom, best to get a real boxing coach to take you through the techincal points so you do not strain your wrists and also a good pair of wraps is essential as well, we have a specialist come in during our off season to take 1 or 2 sessions a week including body sparing, I mainly do a session during season as a cross training session or for lower body injured coming back, here is one of the sessions, cheers, ashley

Boxing Session

Warm up 60 seconds each

Overs/Unders/Hooks then swap with partner then

L jab for 30 secs then R jab for 30 secs then change

now build up to a 7 punch combo

1. L jab/R cross 30 seconds each

2. L jab/R cross/L upper 60 seconds each

3. L jab/R cross/L upper/R hook 90 seconds each

4. L jab/R cross/L upper/R hook/L cross 2 minutes each

5. L jab/R cross/L upper/R hook/L cross/R upper 2.5 minutes each

6. L jab/R cross/L upper/R hook/L cross/R upper/L hook 3 minutes each

then conditioning work:

1. sit up 1 – 2 punch partner standing on partners feet 90 seconds each

2. push up 1 – 2 90 seconds each

3. seated punch over head 90 seconds each

4. 10 hits and grab 90 seconds each

then cool down with 3 minutes of shadow boxing

[tomwill]

great, thanks ash. i’ll be giving that a try tomorrow!

[boz84]

Hi Guys,
Anybody got any ideas on a good wrestling and grappling conditioning session that includes short interval sprints that could work well for rugby?

Any you guys use a similar program at your clubs?any thoughts/ideas would be great.

What are peoples thoughts on the similarities between mma strength and conditioning and that of a rugby program, what stuff could you use from mma to help with rugby?

Ben

[bris83]

3mins of wrestling, in pairs in knees trying to pin partner on their back, change partners on the whistle every 15s.

Rest for 60s.

Complete 3 mins of a running drill of your choice

Rest for 60s.

Complete a 7 min conditioning game (including a 60s half-time).

work through 3/4 sets.

[Author]

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