Q: I have never played rugby before, so until now I have been blissfully unaware of how weak my arms are. I am a big girl so I play in the scrum and I have been told that I will be one of the ones lifting people during line-outs. I have access to a pretty good gym at my university and I need to get strong fast seeing as the season has already started. Any tips on optimum weightlifting would help. I need to know what exercises, the percentage of my max I need to lift, how many reps/sets, and tips on technique. Thanks!
A: Like chariot man says you need to develop leg muscles lke quads and hamstrings, squats are a good way to do this, these exercises will also benefit you come scrum time. Strong legs are of vital importance in rugby. Upper body strength is also important, particularly around the shoulder and upper back area. Military presses, alternate dumbell raises and side raises, along with bent over rowes, lat pulldowns and shrugs are some good compound exercises. If those terms are new to you, google obviously, but a good site with plenty of weight lifting examples and workout plans is http://www.bodybuildingforyou.com/Bodybuilding-Routines.htm good luck and enjoy yourself.
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