Month: November 2018

Rapid Paths to Recovery in Rugby

Recovery in Rugby A number of years ago at Dublin City University, a group of their talented students were challenged to look at the rates of recovery in Rugby, various strategies used out

Power of Protein for Rugby Players

The Power of Protein… There is no other nutrient that has captured the imagination of athletes more than protein. Recent interest in the virtues of protein for both fat loss

Protein Types for Rugby Players

Supplement Low Down… Protein Powders The range of protein supplements available can be quite confronting… caseinate, whey protein concentrate, whey protein isolate, egg albumin & more recently hydrolysed proteins as

Hypertrophy Training – Weeks 4 to 6

  No need for preamble if you have completed the basic training and the weeks 1 to 3 hypertrophy training   Weeks 4 to 6

Hypertrophy Training – Weeks 1 to 3

What is Hypertrophy Muscle hypertrophy involves an increase in size of skeletal muscle through a growth in size of its component cells. Two factors contribute to hypertrophy: Factor 1:  sarcoplasmic


PRE-MATCH DAY NUTRITION  DO Pay particular attention to hydration – drink at least 3 litres of water per day Follow healthy eating guidelines e.g. 5 daily portions of fresh vegetables

18 ways of Gaining Weight for Rugby

Foods to Gain Weight Fast For some people, gaining weight or adding muscle can be just as difficult as losing weight for others. However, by simply adding certain foods to your

Methods for Athletes to Lose Weight

Ways for Athletes to Lose Weight Rugby Players need a certain amount of body fat to maintain basic functions. However, a higher body fat percentage can negatively affect performance and

Weight Training Starting Point

Basic Program to be used as an Introduction to weights Starting Point is to Test the following exercises/Lifts Maximum Lifts For those over 18 Maximum Lift is a One repetition of


MAXIMAL RECOVERY: THE DAY AFTER MATCH DAY Firstly let us state that this is the type of schedule that Senior rugby players will follow , it may not be practical