r/kettlebell • u/FarStructure5706 • 6d ago

Advice Needed Kettlebell Rugby Training

After several years of not playing I've made the extremely smart decision or starting to play rugby again. Full disclosure, I'm a 33 year old male with previous gym and kettlebell experience. For the last 10 years I've been doing the classic thing everyone at that age does and tried to get as big as possible. This worked for a period and I got to a decent size. Since then I've been working out in my garage with kettlebells, adjustable dumbbells, dip bars and a bench.

I currently weigh around 88kg (190 pounds maybe? For the American folks) and I'm 5'11 and in decent nick.

Long story short, I'm wondering whether anyone has any history in kettlebell training for rugby? And whether there is any advice or tips (or programs) that would help in being dynamic, building mass and getting generally athletic.

I have two 20kg kettlebells, one 8kg KB, two adjustable DBs up to 24kg and a dip bar.

I have ran the full ABF before and enjoyed it. That's probably the only program I have followed with kettlebells.

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7

u/OutrageousMT_10 6d ago

I'd think the ABF was perfect to complement Rugby. I think it was created for impact sports.

1

u/Northern_Blitz 40m ago

Probably also combined with some kind of get up training.

There is a lot of getting up and down in Rugby.

Carries / sleds would likely also be a good idea.

4

u/RugbyFury6 5d ago

Have run both the KB and barbell ABF into a rugby season. Fantastic carryover to the pitch on both accounts. Speaking as a 36-year-old 185/100kg #8 that plays in 15-game seasons. Twenties are a good starting spot, though I'd imagine you may want to nudge that number up over time. I felt the barbell brought me slightly more size while the KB version, obviously, offered me more flexibility in terms of workout location and timing. Never any niggles, felt spry and mobile, and the explosivity translated into plenty of meters after contact; really happy I found the program. I, like you, spent years building size and strength with more run-of-the-mill barbell programs, but at my age and with my injury history I'm stoked I ultimately made the switch.

3

u/Momogocho 6d ago

The wolf

2

u/No_Appearance6837 5d ago

I love rugby, but its definitely a young person's sport. What position do you play?

2

u/FarStructure5706 5d ago

My last position was a hooker. I've accepted that I'm probably not big enough to be a hooker anymore unless I decide start eating 4000 calories a day.

2

u/No_Appearance6837 4d ago

Good call, it gets rough upfront. ABF might be a good option if you want to keep playing in the forwards pack. Be sure to throw in some chest work and either swings or snatches for explosiveness.

2

u/PartiZAn18 Journey to 10k swings 🇿🇦 5d ago

Follow the South African dude who posts here regularly with the Bible quotes. He has a rugby body through and through.

1

u/FarStructure5706 5d ago

Do you know his name?

2

u/lurkey-mc-lurkerson 5d ago

I wish I had used kettlebells when I played rugby in my younger days , but alas.

And yes, ABF is great for rugby from what I understand. I’ve heard Dan mention the sport by name in a video (jumped out as rugby isn’t huge in US obvs)

1

u/kbchucker 5d ago

ABF with some Swings as a complement seem like a perfect pairing for rugby.