TOP 5 RUGBY BOOTS FOR BACKS FOR 2021 - 2022

A buyers' guide featuring boots for backs, traditional forwards and everyone inbetween

Best Rugby Boots of 2021

Unlike in a sport like cycling or golf, there isn’t much equipment you need to play rugby. One thing you cannot scrimp on is a good pair of boots.

Gone are the days when your boots would be heavy by half-time and you could have any colour as long as it was black. Boot technology has made significant strides and it is probably time to trade in your old kicks for something more modern with our guide to the best rugby boots of 2020.

Looks are important but there is more to a modern pair of boots than just if they’ll stand out when you run onto the pitch on a Saturday. Most boots will be specified as either soft ground (SG) or firm ground (FG). Soft-ground boots are for the mid-season when the ground is muddy with little grip. They will have traditional studs; long, rounded, and metal. Firm-ground boots are for better surfaces where you can forgo long studs in favour of sleeker plastic pegs, shorter metal studs, or a combination of the two.

A lightweight boot will allow you to reach your top speed but it comes at the expense of protection from a stray stud. Forwards may prefer to carry a bit more weight to protect them in scrums and mauls whereas backs would be advised to head down the lightweight route to maximise their agility.

Below we run through the best rugby boots of 2021

Best Rugby Boots

Adidas Kakari Z.0 SG Boots

The Kakari Z.0 is classy and understated enough for even the most traditional of forwards. The bootie style fit is exceptionally comfortable but an inner support strap ensures that comfort doesn’t come at the expense of performance.

The split sole is ideal for the grunt work of the tight five. You can stay low and planted in the turf and still generate power thanks to the sole flexibility.

+ A boot for forwards that doesn’t come at the expense of speed.

+ Slipper like comfort means it doesn’t feel like you’re wearing a high-performance boot.

– At almost $123 (aud) this really is at the top end of boot prices.

 

Canterbury Phoenix 3.0 Pro SG Boots - $147.25 AU

A do-it-all boot which looks as good as it feels. The Phoenix 3.0 is designed to be lightweight but without sacrificing durability or protection thanks to a TPU mesh skin. The foot is held in place by a neoprene tongue, which combines with internal straps to provide a comfortable but secure fit.

Finally, a mix of removable studs and molded elements gives you maximum grip in the winter and flexibility to put on some shorter studs for those spring and autumn days.

+ The classy black design is offset perfectly with some silver detail on the laces, a very good-looking boot.

+ A comfortable fit coupled with a durable upper means you will get plenty of game time out of these boots.

– Designed for back-row players, these boots lack some protection for the front five and might not be agile enough for the backs.

Gilbert Kaizen 1.0 SG Boots - $89.99

 

Designed for speed and agility, these are perfect for fleet-footed outside backs. A knitted upper, brought over from football boots, hugs the foot without adding more than the bare essentials in weight. Perfect for some dazzling footwork and a sprint into the open field.

The offset laces mean that, even when your only option is to kick, you can do it with confidence thanks to an unbroken kicking zone.

+ Very lightweight but still offering a solid and secure fit.

+ A raised heel ensures you are always in the most powerful position when you need to surge by the last defender.

– The knitted upper and lightweight construction means these are best avoided if you are wearing a number in single digits.

Adidas Kakari Elite SG Boots - $158.51

 

Some things can be found in all rugby clubs anywhere in the world. The first is at least one Welsh person and the second is a host of players wearing these boots.

The Kakari Elite is a boot for forwards which shuns the perceived wisdom that forwards only want to wear black boots. The upper provides protection from a misplaced size 12 but these are still lightweight despite that. An integrated cage system straps the foot firmly in meaning you can dance past the last man once you make the break.

 

https://therugbystore.com.au/top-5-rugby-boots-for-backs-for-2021/

THE BEST RUGBY BOOTS FOR 2022

Top Class Rugby Boot Reviews

Considering all these factors, rugby boots tend to run a little more expensive than most rugby footwear, so it’s important to make the best-educated choice before purchasing. The price tag can be a hassle for some people, however, you might find that you can just as easily get away with older models that provide good quality and performance without too much of a spend. Whichever of the boots from our top 10 list you choose, you can rest assured that you will be getting a high-quality pair of rugby boots that will keep you safe while allowing you to make the best of your playing abilities.

 

IN DEPTH REVIEW TOP Class Rugby Boots 

Canterbury Stampede 2.0 SG

Adidas Kakari Force SG

Adidas Malice Control SG

Mizuno Monarcida Neo Rugby SI

Canterbury Men's Phoenix Raze SG Rugby Boot

CANTERBURY STAMPEDE

There is nothing that can stand in the way of the Canterbury Stampede 2.0 rugby cleats. This design is built for power and explosiveness, and you will love its performance features. It is constructed on a PowerLast that has a wide fit in the forefoot for comfort and has that well-known Canterbury heel raise which reduces strain on your legs. Built for soft ground, the Stampede 2.0 comes with 8 studs with bonus TPU traction.

The upper of the Stampede 2.0 cleats is made from synthetic PU for durability, and the toe box of this option is reinforced for strength. The collar is padded with 10mm foam for added comfort, and the wide fit will be a welcome change to standard footwear of this kind. The heel raise is at 8mm, putting you in a power position on the field, and the additional TPU we mentioned in the studs is there for even more power than you can possibly imagine.

The Canterbury Stampede 2.0 rugby cleats are the one design that you shouldn’t mess with. If you’re the type of player who needs more from their boots, who likes to be strong and uncompromising on the field, then you need footwear to match, and the Stampede 2.0 is definitely it.

ADIDAS KAKARI FORCE SG

Right alongside Nike, there is Adidas, another powerhouse in the world of sports footwear. The Kakari Force SG rugby cleats is a design specifically created for tight five players on soft ground. It has a very precise configuration of studs, as well as a raised heel which helps you push forward. The lockdown on these rugby boots is amazing, and you can trust that its comfort levels will be up to par, as well. As the brand says, conquer the scrum in the Kakari Force!

The upper of this option is made from premium leather, and there is a synthetic lining as well as a sock-like design for security. The studs are positioned to provide you with customized traction on a soft ground outsole, and you would do well to tighten them correctly before the game. The heel raise is 10mm, to ensure the dynamic of your movements. Of course, to round up the design there is a lace-up system with which you can easily adjust the fit to your liking.

The Adidas Kakari Force SG is made according to all the standards set by World Rugby, and you can be sure that they are the best of the best currently on the market. Once you invest in these bad boys, you will not look back ever again. So what are you waiting for? Go get your new groundbreaking shoes!

ADIDAS MALICE CONTROL SG

The Adidas Malice Control rugby boots are designed to be the support a backline player needs. It is lightweight and breathable thanks to its synthetic mesh upper, and it has a hybrid combination of studs with molded placements in between. What sets apart the Malice from other designs of its kind is the fact that it has an asymmetrical lacing system which both looks cool and has a purpose in the game.

The Malice rugby cleats will keep your feet cool and sweat-free thanks to its porous mesh upper. The lacing closure we touched on is conceived in such a way that there is a large spot left on top of the boot so you can strike the ball without any problems. The hybrid studs mean that there are four low profile aluminum ones in the front, as well as two aluminum ones in the back. They’re divided by these placements that increase control as you run.

Overall, the Adidas Malice Control is one tough design meant for soft ground play. It offers you greater control of your movements, of the ball and consequently of the game itself, and if you are the type of player who is all about that precision and power dynamic, you will love every second you play in these sneakers!

Mizuno Monarcida Neo Rugby SI

The Mizuno Monarcida Neo Rugby SI, Is a Unisex Kids Rugby boot, Black/Black, and this could be a limited model of the cleat, great for soccer and rugby alike. It boasts of a barefoot feel, keeping it soft and lightweight with kangaroo leather uppers. This particular model is made in Japan, so make sure to check sizes before you order. Its technical plate allows for flexibility, enhanced stability, and durability, and is particularly suited for firm ground fields. Weighing in at only 8.1oz, it’s sure to catch your eye for an assessment.

A graded Pebax sole plate rests at the base of the Mizuno Monarcida Neo Rugby SI cleats, which not only provides enhanced support and stability but allows for the flexibility needed by wingers for quick maneuvering and dodging tackles. The plate helps with quick sprints by providing a firm base to press against for explosive power and provides durability overall to the integrity of the cleat.

Designed for firm ground, 13 PU studs line the sole in specific positions to better help alleviate pressure points. Soft kangaroo leather creates the soft supple uppers of the Morelia II, giving it a great in-shoe feel, but also making it quick and functional in terms of ball handling. For soccer, this is ideal, but for rugby, kickers will appreciate the sense of touch more so than other positioned players. A tongue overlays lace-up closure so you won’t be catching your cleats in knots!

The Mizuno Monarcida Neo Rugby SI is designed for advanced players who enjoy a barefoot feel for grip and the soft touch feel of kangaroo leather uppers. Perfectly positioned cleats alleviate pressure points during play, and the Pebax sole plate gives the performance an upgrade in flexibility, durability, and stability. Well worth the investment if you’re a long time rugby specialist!

Canterbury Men's Phoenix Raze SG Rugby Boot, 

When you’re on the pitch, you need a rugby boot that can adapt and the Canterbury Phoenix Raze SG is built for it.

Designed for forwards who enjoy an extra level of comfort and stability in their footwear these soft ground rugby boots in Canterbury's classic black and red colours will keep your feet comfortable game after game Built for adaptability across the pitch these boots are for soft ground play on natural grass surfaces that are wet and muddy and require the most traction

These rugby boots are comfortable and supportive they have a durable PU upper and a heavily cushioned ankle collar offering a tight and snug fit for wider feet without being uncomfortable

They come with a 9mm heel-to-toe heel raise reduces strain to your lower limbs and helps to position your foot for maximum power and drive on the pitch Moulded studs plus 8 removable metal studs mean these boots provide grip even in the depths of Winter giving you the power and lightweight agility you need to reach the breakdown first

Designed with a durable PU upper and a heavily cushioned ankle collar for maximum wearer comfort, it’s engineered on Canterbury's game-changing Power Last 1.1, which offers a more comfortable wider forefoot and a locked in toe box and collar.

An 9 mm heel raise reduces lower limb strain and promotes a power position, whilst a hybrid outsole with eight removable TPU studs gives you the traction you need when the going gets soft.

• 8mm foam cushioning in collar for comfort
• Wide-fitting forefoot shaping
• Hybrid 8 plate outsole provides lightweight traction

https://therugbystore.com.au/the-best-rugby-boots-for-2022/

Meal Examples for Rugby Players

Meal Examples

Things you could eat based on discussion

Amounts and recipes are not included, for a full list of recipes aimed at a muscle building diet grab a copy of -

You’ll have to use your own preferences or in most cases your parents will have - and they more than likely will have the cooking skills so finding your way around these suggestions may be harder than normal,  but it give you a picture of the type of things to choose at various times of the day.

*You may wish to choose to use non bovine sources of milk; oat milk, rice milk or goats milk are all good

**There are many recovery drinks on the market – choose one which you enjoy the taste of and swap varieties from time to time.

http://rugbyacademy.org.au/meal-examples-for-rugby-players/

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 well as a wide range of individual & combination amino acid supplements. Protein supplements can be broadly classified according to their nutrient profile as either providing protein only (as a single protein source or a protein blend i.e. combination of several proteins) or a combination of protein & carbs with or without a range of proposed performance boosters such as creatine, specific amino acids & fat metabolisers. Protein‐only supplements are typically 90% protein by weight, while those with added carbs can vary markedly with protein varying from as little at 10‐15 g per 100 g powder, to ≥50 g. Use the guide below to better interpret the list of ingredients of commercially available protein powders.

Which protein supplement is best?

• Whey Protein ‐HBV protein that is rapidly digested, comprising ~20% of the protein in milk. Whey is rich in branched chain amino acids, especially leucine, the amino acid primarily responsible for stimulating protein building. Whey protein can also be quite filling, alluding to a potential role in fat loss as well as muscle gain.
•  
• Casein or Calcium Caseinate ‐HBV protein that makes up ~80% of the protein in milk. Casein clots in the acidic environment of the stomach, slowing digestion & delivery of amino acids to the body.
•  
• Soy Protein ‐HBV, rapidly digested protein. Some research suggests it may be preferentially utilised by the internal organs. As with whey, available as both a soy concentrate & soy isolate. Often used in mixed protein supplements, as well as protein bars as it is cheaper than whey.
•  

Egg Albumin ‐The go‐to high quality protein source for supplements before the emergence of much cheaper dairy derived whey & casein proteins. A HBV protein source free of fat & carbohydrate.

While the addition of carbs to a protein supplement doesn’t appreciably influence muscle building or breakdown, it does help meet other nutrition goals, especially if consumed in the post‐exercise period when restoration of energy reserves is a priority. The inclusion of other proposed ergogenic ingredients may do little else but add unnecessary expense to the product. Even for ingredients with proven performance potential such a creatine monohydrate, intake of these products may be best prescribed in isolation (i.e. pure creatine monohydrate supplement), rather than as part of a ‘one stop shop’ protein powder where individual dosing of active ingredients is not possible.

Safety

Debate continues on the health implications of high protein diets. Furthermore, health concerns have been raised about an overemphasis on protein derived from protein supplements. A report out of the USA on popular bodybuilding protein shakes suggests that regular intake (three servings a day) may result in exposure to heavy metals exceeding health guidelines. Taken together, athletes are advised to firstly consider their intake of protein from whole foods, emphasizing the inclusion of small amounts of HBV protein at most meals & snacks throughout the day, to achieve both protein & other nutrient needs. When the convenience of protein supplements outweighs the cost, intake should be restricted to 1‐2 serves a day at times when the ingestion of rapidly digested HBV proteins is beneficial, such as the immediate post‐exercise period. Individual doses should be limited to an intake of no more than 20‐30 grams.

Take home message

The decision to use a protein supplement should only come after consideration of several factors including an athletes training load & goals, lifestyle commitments, daily energy requirements, existing meal plan, appetite post‐exercise, & available finances. Current evidence indicates WPI offer benefits for athletes attempting to increase muscle mass. The selection of carbohydrate containing protein supplements may be warranted in some situations. HBV protein‐rich foods that contain valuable amounts of other essential nutrients should be a priority when attempting to optimise nutrient intake. However, protein supplements may be of value when the delivery of rapidly digested proteins is a priority, such as the immediate post‐exercise period. Liquid protein shakes may be particularly appealing to athletes who lose their appetite after exercise. These products are also convenient when portable nutritional support is required. At other times, wholesome protein rich foods should be a priority, such as an omelette at breakfast, cold meat & cheese on sandwiches or fat trimmed, beef, skinless chicken or seafood at dinner.

http://rugbyacademy.org.au/protein-types-for-rugby-players/

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 there, the pros and cons of each, and finally to give their recommendations from the spectrum of a professional team level to grassroots. ( This is form a paper prepared and written into IRC Magazine.

Measuring recovery is much more difficult than assessing performance. Complete recovery has been defined as the ability to equal or exceed regular performance, and can be categorised in three forms:

1) Immediate recovery between exertions

2) Short-term recovery between repeated bouts

3) Recovery between training sessions

Recovery has been measured in many different forms, but becomes insignificant if subsequent performance is not equal to or better than the initial performance.

Muscle damage markers are also relatively simple to attain, where creatine kinase (CK) and lactate dehydrogenase in particular are both seen to rise following a training stimulus that may cause cellular disruption. These muscle damage markers are used to estimate the effectiveness of popular recovery strategies.

The cost and practical implications of various participation levels is also a factor influencing recovery strategies.

Rugby Recovery strategies

Massage

One of the problems with establishing massage effectiveness is the inconsistency of techniques.

Massage techniques range from a light massage to dynamic soft tissue mobilisation to intense deep tissue work.

Massage has been proposed as a means of  facilitating recovery by moving blood, fluid and swelling around the body, however this theory is concluded to be anecdotal in several studies where circulation and lymphatic flow did not appear to be improved with massage, or were not as effective as a simple warm down.

There was speculation that massage increases blood fl ow and distribution, but this was not the case in a study examining femoral artery blood flow and lactate clearance in the thigh.

There has been benefit of massage on creatine kinase levels, but this has often shown no improvement on subsequent performance when assessed.

Compression garments

Compression garments are becoming increasingly popular, and fashionable, as a method of recovery due to their proposed benefits, primarily improving venous return and fluid distribution around the body.

The companies claim that exerting pressure on the limbs provides performance and recovery benefits. Indeed, muscle damage markers have been found to be lower following use of compression garments, however any improvement in subsequent performance was of no significance.

Also, some studies have found no signifi cant difference in Lactate dehydrogenase and CK following 12 hours of post recovery with compression garments.

In a specific study, four recovery methods (active, passive, contrast water therapy and compression) were examined over 84 hours post regular training. The compression garments showed the highest level of interstitial creatine kinase removal after 48 hours, although the difference was not significantly more than both active and contrast water therapy at 84 hours.

The players used Skins on the lower body, concluding that this garment is as effective as active recovery and contrast water therapy.

Evidence supports compression garments as a means of reducing muscle damage and perceived muscle soreness following exercise, although subsequent performance has shown little benefit. Considering their ease of use, compression garments may have a place in the recovery routine simply for convenience, when combined with other practices.

Cryotherapy or Ice Baths on their own

Cryotherapy is used in many forms including ice baths, cold water therapy, ice packs and ice massage.

The limited research suggests that some subjective measures have been shown to decrease with the use of cryotherapy, and there has been reduction in creatine kinase levels following active recovery and the use of cryotherapy.

Whole Body Cryotherapy is also becoming a popular method for recovery and involves placing the body in a chamber and being exposed to -110°C air. Recent research in WBC found reduced levels of creatine kinase.

However, some studies have shown that cold water immersion has a negative effect on subsequent performance, and despite reported benefits on creatine kinase there is insignificant evidence on any performance variable to support its use.

Contrast Water Therapy -The alternate Ice and Heat treatments

Contrast Water Therapy usually involves the immersion of the body into a warm spa with a cold plunge pool or ice baths and hot showers.

Despite reports of perceived relief, there is a lack of evidence available to back this method. Contrast therapy is a combination of cryotherapy and thermo therapy, the belief being that the cooling aspect causes vasoconstriction which decreases swelling and inflammation by slowing down the production of metabolites, whereas vasodilation that occurs during the thermo therapy phase increases blood fl ow.

Contrast Water Therapy comes out on par with active recovery when it comes to removing lactate, but importantly creatine kinase, LDH and next day performance levels have not been found to be improve

 Active Recovery

Active Recovery, commonly known as a cool-down or a warm-down, involves low intensity exercise, dynamic stretching or a combination.

Active recovery has shown to lower creatine kinase and also blood lactate levels versus passive recovery, although not always.

For teams undergoing multiple training sessions per day, lactate clearance would benefit.

Coupled with cold water submersion or cryotherapy, active recovery has been shown to improve creatine kinase removal. Also, active recovery alone has been shown to improve subsequent performance.

From limited evidence, it would appear that active recovery, when employed immediately post training or game does have an effect of promoting serum creatine kinase clearance.

There is also evidence to show that active recovery promotes blood lactate clearance, however this will only be signifi cant if sessions are very close together (1-2 hours).

This would appear to be the gold standard recovery strategy with respect to the evidence available. The addition of other recovery modalities such as cryotherapy may also heighten the therapeutic effects of active recovery.

Hydrotherapy

Hydrotherapy involves any recovery in which the player(s) are submerged in warm water, usually in a swimming pool.

One study demonstrated that underwater massaging (using the jets in a spa) following plyometric exercises helped to maintain explosive performance the following day.

Passive recovery activities had a signifi can't reduction in explosiveness. However, in contrast another study found that hot water

(38°C) immersion was ineffective at improving subsequent performance.

Reductions in muscle damage markers (creatine kinase, LDH), as well as improved subsequent performance levels have not been found to any significance, so more research is required.

Sleep as an element of Recovery

Sleep is considered critical for optimal performance and has been identified as an important aspect of recovery. Sleep is essential for the body to re-perform at its desired level. Sleep quality is more important than the time

 

RECOVERY JARGON - What does it mean

Creatine kinase (CK): a rise in the amount of CK in the blood stream indicates that there has been muscle damage. That’s where CK exists. A reduction in CK means recovery.

Lactate dehydrogenase :  (LDH): a rise in the amount of LDH in the blood stream also indicates there has been damage to the body tissues. A reduction in LDH means recovery.

Cryotherapy: a method of removing heat from the body, for instance ice baths or ice packs or in a Cryotherapy Chamber.

http://rugbyacademy.org.au/rapid-paths-to-recovery-in-rugby/

Fitting Rugby training into your life

  Fitting training and playing into your busy schedule

 

 Do Not be Like This 

Chances are that if your anything like the top rugby players , you are near enough obsessed with your training, nutritional intake and new ways of building, muscle strength etc  ... Also , if you are like me, you will have noticed a bit of a dilemma.

You know you need to concentrate and spend time on every area of your training, to produce as much muscle growth as possible, but how can you do this and go to work or school and socialise as well ?  A seemingly impossible task to do effectively, its either your training or your life.

Well this article is to show you. from my experience how you can have the best of both worlds.

Training:

Organise your training from what you know and have read in magazines ( The seven Secrets to Success is a very good starting point). Keep your training frequency between two and four session weekly.  Try to keep each strength training session to around 60 minutes . ( And I don’t mean rushing through thirty exercises.  Choose 10 -12 sets and allow adequate rest time between sets.

Plan your meals:

Decide what the nutritional make-up of each meal is going to be, and how many meals you want.  When buying your food don’t be tempted by all the doughnuts, chocolate , fatty burgers and the like.  But don’t ignore them completely.  Work in one cheat day a week  (only one, mind.)  Where you don’t stick to your diet and eat the foods you really like, but aren’t to good for you.  (Ensure this cheat day is not on a training day . Something I neglected to think about in my early days but it is important).  The key to this cheat day is to work MODERATION into you equation.  When you think about it , moderation is the key to bodybuilding (apart from eating 'good ' food, which is essential. ) Allowing one cheat day a week gives your taste buds a break , and also tricks your metabolism to prevent it slowing down.

Eating properly:

If your anything like me (and I am sure you are) You'll be needing around six meals a day.

The amount of food you have at each meal varies on your training and size. Experiment to find the correct amount so you aren't getting too much fat around your midsection,

You'll want to see those abs !  But remember to increase your calories as you gain lean weight, otherwise you'll hit a plateau and stop growing.

 

 

 

Recuperation and Recovery

You should have worked your rest days into your training schedule, but you also need to allow for at least eight hours of sleep a night.  No midnight feasts, fumbling , staying up to watch TV or anything like that.  When you sleep is when you grow, so don’t deny your body what it needs.!

Now, how do you fit this into your working (and partying) lifestyle?  Easy , just organise everything.  Do you remember the timetables you had at school and the schedule at work that you try your best to avoid. Setting specific times for everything is the best way to start.  Like your exercise technique, once you get good at it, you'll know your limits and we'll be able to 'modify ' things.  But remember moderation, not too much now.  Too much enthusiasm kill all gains in bodybuilding, contain it and look forward to your training.

 

Rest days: Planning Your Rest

 

When you train is up to you.  Some people prefer to do it in the morning, some in the evening, or if your short on time try an intensive session at lunchtime.

One thing that I always do is ensure that my two days rest are at the end of my training cycle ie, the weekend.

That way you get everything done in the week , and can spend the weekend with friends and family.

 

 

Don't forget to eat:

Have set times to eat.  This is extremely important.  Always have your breakfast, and eat every 2-3 hours.  The way I do it, is to take a protein or meal replacement shake and maybe a roll to have mid-morning and mid-afternoon at work (or college) .

Why not take your lunch with you if you know your going to be tempted by what other people ar having.  When you use these meal replacement supplements for your extra meals, you don’t even need to take a 15minute break.

How long does it take you to drink a 500ml shake and munch on half  a roll?  probably less time than it takes you to go to the toilet.

 

Dont be left in the lurch:

When travelling, for either work or play, don’t let yourself be without food or a workout kit, You never know if the car will breakdown or you get stranded somewhere or work requires extra commitments abroad.  Don’t be afraid to take meals and workout kit with you .  This little survival pack could prevent you body from losing hard earned muscle tissue, due to having no food around or not being able to train,  You 'll thank me for this advice, when it happens to you.

Don't let others drag you down:

Before I carry on, if you have'nt got a girlfriend or spouse, you are already half way there.  If you have , get rid of them quickly ! No , that is a bit drastic.  Just try and get them to understand that you take your training seriously ( that its probably one of the reasons they were attracted to you in the first place.)  and let them know your training schedule.  On saying that, if they've planned a big surprise for you, don’t stand them up to go and train.  Enjoy yourself . But the next day go into the gym and do yesterday's workout with even more intensity.

The same goes for recuperation .  One day a week where you go out latd and let your hair down wont hurt too much.  It will  have an effect, but what do you want to be? a muscle head with no friends, or someone who has everything  - A beautiful body and a great life ?

Alcohol   -  The muscle killer:

I'd just like to add a note here on alcohol.  Now an alcoholic beverage may taste heavenly, but this can be one of the most detrimental substances you can give your body .  Drugs are even worse, and I'd hope everyone knows that taking drugs is dangerous and will wreck your body anyway.  Well back to alcohol.  unit a day is too much.

What I would recommend you go teetotal, but not many people I know (including me) are willing to make that sacrifice.  Instead, have a few pints when you have your days off.  There is no way around this one,  the more Alcohol you drink the less gains you'll make, you make the choice!.

 

Don't get into a mess:

Don't get into a panic about everything you have to remember, Once you write down what you need to do in a training diary or log, you'll find it far easier to organise and plan everything.  My tip is to buy a little A5 hard bound paper book or pad and use it as a log, unless you can find a ready make one that suits your needs.  A training log is very important.

It lets you keep track of your workouts so you know what you have to do in your next session ..Also when you're starting out, keeping a log of your food intake is quite helpful.  When you have doe it for a few months, you instinctively know what you need to eat, but when you're new, it can help a great deal.

Last but Not Least

A final note:  Think of your life as a pie.  Having seven or eight different pieces,  Training, work, girlfriend or spouse, friends, etc.  A bit of organisation goes a long way.  If you have got the dedication to train, spending some time organising yourself will make you realise your goals, and have time for everything else in your life.

http://rugbyacademy.org.au/fitting-rugby-training-into-your-lif/

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 & muscle gain has ensured rugby athletes have taken a keener interest in their protein intake. This heightened interest has also stimulated a flourishing protein supplement industry which has been very cleverly marketed. Given this, it shouldn’t come as a surprise that protein & amino acid supplements remain some of the most popular dietary supplements among rugby athletes.

Protein needs of rugby athletes... Is supplementation warranted?

There is now little doubt that hard training rugby athletes have higher protein needs than their sedentary counterparts, perhaps 50‐100% greater than dietary guidelines advocated for the general public. To the ill‐informed, this may be justification enough to support the use of protein & amino acid supplements. However, because athletes generally have a generous appetite & protein is so widely distributed in the meal plan, most rugby athletes easily achieve their elevated daily protein intake targets.

Generic dietary guidelines are unlikely to offer insight into optimisation of dietary protein intake to support functions pertinent to hard training rugby athletes including repair of muscle damage & stimulation of muscle building. Rather, consideration should be given to the nutritional value of the protein & its distribution throughout the day if these functions are to be optimised.

Protein quality & timing

The nutritional value of proteins varies markedly depending on their amino acid profile & digestibility. Animal sourced proteins such as that from dairy foods, eggs & most meats are considered high biological value (HBV); that is, they contain large amounts of essential amino acids in a form that is readily digested. Amongst plant based foods, isolated soy protein is also considered to be of high value, so long as its anti‐nutritional factors are removed. While there are a large number of amino acids derived from the foods we eat, it is only the essential amino acids (ones our body cannot make itself & thus must come from the diet) that are required to facilitate many of the functions important to rugby athletes.

The individual amino acids produced during the metabolism of dietary proteins serve as both a substrate for building other dietary proteins as well as a trigger for activating various metabolic processes. Amongst athletes interested in muscle building, amino acids, & specifically leucine, play a critical role in stimulating muscle protein synthesis. The leucine content of foods varies markedly but some foods are naturally high in leucine, including milk & meat proteins. Financial support of the diary industry has facilitated significant research into the value of diary proteins. Dairy protein is compromised mainly of casein (80%), with smaller amounts of whey (20%). It is the whey protein which is particularly high in leucine. Not only is whey high in leucine but it’s also digested at a much faster rate than casein, ensuring blood leucine levels peak soon after ingestion, turning on the protein synthetic machinery responsible for building muscle. Recent research suggests that the combination of a HBV protein rich in leucine that is rapidly digested results in more favourable muscle building compared to other proteins.

Amongst HBV protein‐rich foods like meats & dairy, an individual protein serve of ~20‐25g has been shown to maximally stimulate protein building, with amounts in excess merely stimulating protein oxidation & thus offering no further benefit. Strategic selection of specific foods or combinations of different foods at meals & snacks throughout the day will not only result in optimisation of protein intake but also contribute to achieving other essential nutrient needs. For example, each of the following selections provides 20‐30g of high quality protein without the need for special dietary supplements...

Breakfast - Whenever you get up

3 egg omelette ·            Bowl of cereal with 250 ml of milk plus a tub of yoghurt ·

Fruit smoothie with 250 ml low fat milk, fruit, honey & 30g skim milk powder

Snack - 10am

White bread sandwich, protein bars, fruits,Small tin of tuna on crackers with 1-2 slices cheese

Lunch ·        12 midday

60 g ham with 2 slices of cheese on sandwiches with salad

Snack - pre training 3 to 4pm

White bread sandwich, protein bars, fruits. 2 tubs of flavoured yoghurt

Dinner ·           6pm

120 g piece (raw) of fat trimmed beef, skinless chicken or seafood

Snack ·         10pm

High Protein Smoothie.

Recent research suggests there may be advantages to the inclusion of these HBV proteins in the acute post‐exercise period when the body has a heightened sensitivity to dietary protein. While less is known about optimisation of protein intake outside of the immediate post‐exercise period (upwards of 3 hours after exercise), it makes good sense to include a small serve of protein rich food at all meals & snacks throughout the day, as described in the examplesabove.

How do We Cook...

PAN‐FRYING OR GRILLING STEAK, LAMB/PORK CHOPS, CHICKEN BREAST 

1. Preheat the cooking surface such as a frying pan or grill to a high heat. Trim all visible fat; if cooking chicken breast remove the skin
2. Place the meat or chicken in the pan or under the grill (without oil) – you should hear a loud sizzle. If the cooking surface is not hot enough the meat or chicken will not stick. When it is sealed, it will easily lift from the cooking surface. If juices start to run from the meat, then you know the pan wasn’t hot enough
3. Cook meat or chicken without touching or turning until the juices rise to the surface of the cooked side
4. Turn meat or chicken & cook 1‐2 minutes until cooked to your liking

Test steak to see if it is cooked to your liking by pressing it with a pair of tongs, but do not cut the meat, as this causes the juice to escape. Rare steaks feel springy, well‐done steaks feel firm.

GUIDE:

2.5cm thick steak... 3 mins each side cooked to rare 4 mins cooked to medium 5 mins well done

STIR‐FRYING BEEF, LAMB, PORK OR CHICKEN

1. Slice meat or chicken across the grain. Slicing in this way ensures that the cooked meat is tender
2. Heat a wok or frying pan over a high meat for at least 4 minutes or until the pan is very hot
3. Spray pan with cooking oil spray
4. Add meat or chicken & stir‐fry (Stir quickly with a heat proof spatula) until brown on all sides 5. Do not cook the meat through at this point as you will probably add other ingredients to the pan & continue to cook the stir fry

TIPS:

When purchasing meat choose lean cuts·           Cut off any excess fat before cooking·           Remove chicken skin from chicken before cooking ·

Non‐stick cookware is a way to reduce the use of fat when cooking, no oil or just a light spray with a cooking oil spray is all that is needed.

http://rugbyacademy.org.au/power-of-protein-for-rugby-players/

Injury Rehabilitation In Rugby - RICER

How to treat and Manage an Injury 

 

The Application of R.I.C.E.R. (Ice for injuries)  

How do we apply the ice and for how long ?  All rugby players must realise that getting back out to play or train or simply to walk around after an injury will depend on how fast you start the injury recovery or R.I.C.E.R. treatment process -

The R.I.C.E.R procedure is R- is for Rest - (In some cases this is also seen to be Remove - Remove the player from the training site or playing area )  

However once done Rest means complete rest from all sporting activity for the duration of the initial treatment or longer - the length of this will depend on the actual injury sustained

I is for ICE - the application of which should begin within minutes of the injury - why Ice - cold reduces the diameter of the blood vessels that are causing the bleeding and reduces the blood flow into the damaged area (site) 

by limiting this you are in fact commencing the healing process. In addition you are providing immediate relief for the pain in the damaged area - this reduces the trauma

C- is for Compression - in some injuries this is not always viable however where it is the inured site should be wrapped up with a bandage or similar item to reduce the potential flow into the site and to prevent excessive use.

By bandaging a damaged ankle it prevents the player from using that ankle and in doing so stops them for further injuring it.

Compression is not tight it can be achieved by wearing compression socks, or skins over the damaged area Especially in cold weather.

 

E- is for Elevation - The ability to get the damaged area/site higher than the heart level will also reduce blood flow into the site and as stated prevent further damage

Wha we are trying to achieve is simply that to reduce the amount of blood flow into the damaged area - so trying to keep the arm higher than the heart - or lying down and resting the lower legs higher than normal if not above the level of the hear - Raise the bed at night ro keep the blood flow to the lower limb reduced where possible.

 

R- is for Rehabilitation - If required and as stated in an earlier article the urgent need for further treatment by a specialist /doctor or Physio that deals with the type of injury

Seek treatment after icing of there is paid and discomfort, do not try and dig in and be tough, it will cost you in the long run as the injury become worse or repeats week after week.

 

How Long do we apply Ice

Here we will deal with the I - as in ICE  Ice - The actual Procedure is as follows:  Leave the playing or training area immediately - Apply ice using the Sports Injury Ice Bag immediately or a plastic bag with ice or drop the injured area into a bucket of ice or ice bath - This can often be achieved using a sock fixed to the injured area with glad wrap.

The RICER Day to Day structure

Day One (day of the injury)Immediately following any injury or strain simply apply the ice bag for a period of 20 minutes every hour until you go to bed for the night.- last application in bed 

Day Two: Apply ice using the ice bag 20 minutes every hour until you go to bedfor the night (last application should be in bed) – Remembering that the Ice Bag is designed to allow you to use it over the external clothing where necessary – this does reduce the effectiveness of the system however  it will allow you to use it in a work environment without embarrassment. 

Day Three: Apply ice using the Ice Bag  for 20 minutes 6 times for the day (every 2 hours)When you wake up , Mid morning (10 am), Lunch time (12 midday)Mid Afternoon (3 pm) , Evening  (6pm) , Before Bed at night. 

Day Four:  Apply ice using the Ice Bag for 20 Minutes -  3 times during the dayMorning, Afternoon  and last thing at night. In addition – and with the approval of your medical staff, or physiotherapistyou should begin to lightly stretch the injured area and lightly massage the area(not deep), either with ice or a suitable lubricant (not deep heat) applying the ice again after massage for a further 5 –10 minutes. 9massage stimulates the area and increase the blood flow to encourage elimination of the waste products, however it will also or may also createAa limited blood loss in the damaged area - icing reduces that.

Day Five: As for Day four – using the Ice Bag for 20 minutes three times a day In addition you should increase the range of the stretching and movementwith a slightly deeper massage – always using the ice pack after massage to reduce any small internal bleeding or discomfort that may occur. 

Day Six: As for days four and five using the Ice Bag Again increase the range of stretches and movement – using the ice to assist and prevent any further internal bleeding due to the stretching and massage. 

Day Seven: By now most athletes will have returned to some form of exercise with the advice of their physiotherapist. The Ice Bag. will be required for the first 2 – 3 weeks after an injury to be used either as heat therapy or cold therapy Keep it on hand – injury prevention is also a use for the Ice BagWHY DO WE USE ICE -      

Remembering that the Ice Bag is designed to allow you to use it over the external clothing where necessary – this does reduce the effectiveness of the system however  it will allow you to use it in a work environment without embarrassment.

The Ice Bag. will be required for the first 2 – 3 weeks after an injury to be used either as heat therapy or cold therapy

Keep it on hand – injury prevention is also a use for the Ice Bag

WHY DO WE USE ICE -

http://rugbyacademy.org.au/injury-rehabilitation-in-rugby-ricer/

Recovery in Rugby

 

RECOVERY IN SPORT

Recovery is a large part of the game of rugby - however it is not limited to the game - there needs to be recovery process built into training sessions. specifically where the session is more intense than normal

Some sports men and women do not acknowledge that fun activities, coaching, refereeing, or simply having a kick around with a ball create the same loss of fluids, stress on the muscle structure and often act as replacement sessions or add on sessions to those completed in your main sport.

Recovery needs to be built into your lifestyle to allow for all sporting activities and specifically the recovery from repetitive sessions.

 

How to Tell if you have recovered

The simplest form of testing your  ability to recover or if you have recovered is to take and record your resting pulse - this is best done on wakening in the morning - check the rate over a period of 2 weeks and you will be able to build a picture of what is normal -

Example 1- A non active male may be 65 - 70 beats per minute in the morning - if he starts training and getting fitter his rate may fluctuate between 64 and 68 - this indicates a new level for the fitter person however if one morning he wakes and his rate is 72- 74 then he has not fully recovered from the previous days sessions or he may well be ill, (the flu etc)

Take Note: That a rise in 3 to 5 beats above standard for you may also indicate that you have a cold, fever, headache.

Example 2: A 15 year old in full training may well have a resting heart rate of 50 beats per minute, showing that he or she is in good shape.  Again a rise in the rate by above 5 beats would indicate that he or she has trained hard the day before (or 2 days) and that they have not fully recovered. Or as can often occur you went to bed late , did not get enough sleep to recover or failed to hydrate correctly yesterday and are suffering for that as well.

Once you have taken your rate for a period of 2 weeks get into the habit of taking it daily - if it is above the normal by 4 -5 beats then make an assessment as to how hard you train that day or if that is not in your control then how much rest / recovery sessions you can get into that day

Recovery Sessions

Lets look at the Recovery Sessions that should be completed before the game and during hard training weeks - These will allow the body to relax and prepare for the game

Sleep - resting when and where you can during the day , or getting more rest each night by getting to bed early and waking early of you need to study. 8 hrs a day is normal for a player from 13 to 20 years of age.

Video/Movies - These are less stressful than normal daily activities and more relaxing than video games and other activities.

Reading - some state study is hard - what we mean is reading for fun -

Watching TV - can be a method of relaxation and watching a game of rugby will enhance your knowledge of the game

Post and Pre Game Activities

Now lets look at sessions that are post training and immediately after games, these are designed to quicken your recovery process

Post training and post game stretching/flexibility sessions

Ice Baths - (3 X 30 SECONDS) will reduce the build up of lactic acids and other damaging effects of the game, reduce bleeding in any bruising/injury sites

Cold Showers will assist the recovery much in the same manner as ice baths

Nutrition - Getting the food, carbohydrates and proteins back into the system to replenish the energy stores.  This should be done within 20 minutes of completing the acitivity.

R.I.C.E.R - refer to the section on Injury Rehabilitation for information on this

HYDRATION - FLUIDS - replacement of fluids specifically in hot climates is a immediate requirement and should be started as you complete the actitvity - for further information on this go to Dehydration on this site

 

Sessions to be completed within 24 hours after a hard training sessions or game -

Swimming Pool session - A set routine should be used before the fun activities begin in the pool - look for further information in the pool page of this site

Walk, Ride, Jog, Stretch - Any form of light activity that gets the blood circulating will assist reciver along with a further flexibility session

Ice Baths - Again a repeat of the previous sessions with 3 x 30 seconds in the water , along with a pool session or hot shower session followed by massage or stretching ( Cold followed by 1 minute hot - repeat 3 to 4 times (do not use hot if you have bruising or injuries)

These are some of the recommendations for recovery - they need to become a habit to ensure that you remain in a fit and healthy condition and are better able to play or train

Mental Fatigue

One crucial point for all Rugby Players is the mental state that you get yourself into - The writer is not a sports Physicologist - so we will simply leave you with this reminder image

http://rugbyacademy.org.au/recovery-in-rugby/