Rugby et Musculation

Vous l’aurez déjà et sans doute remarqué, le rugbyman est un véritable athlète, il dispose aujourd’hui d’un gabarit qui ne fait que conforter tout le travail et tous les efforts musculaires et d’entraînement entrepris, tout au long d’une saison.

Rugby et musculation vont donc de paire et c’est aussi le cas pour de nombreuses pratiques sportives.

L’entraînement rugby d’un point de vue musculation

Nous l’avons dit juste avant, de nos jours, un rugbyman est un véritable athlète. Les différentes phases de jeux nécessitent d’excellentes prises d’appuis, des sauts, des mêlées, des sprints, et la discipline engendre aussi des chocs, des contacts, des percussions puissantes.

Pour répondre efficacement à toute cette puissance que présente ce sport, il est fondamental qu’une préparation physique optimale soit mis en oeuvre.

En ce qui concerne aussi et plus précisément le travail de musculation, un rugbyman va faire de nombreux exercices pour acquérir une bonne force et donc une excellente solidité, et aussi de l’explosivité.

Pour augmenter l’explosivité,le programme stato-dynamique en musculation est essentiel et il porte largement ses fruits.

Bien évidemment, au rugby les muscles sont extrêmement sollicités, notamment avec les plaquages, les crochets, les accélérations, les contacts et les mêlées.

Il convient donc de développer une bonne masse musculaire mais sans perturber les atouts physiques et naturels de chaque joueur. Le travail vise ainsi à faire gagner de la masse musculaire sans pour autant perdre de la vitesse essentielle pour les accélérations dans le jeu.

Le travail de musculation s’intéresse aussi et s’adapte au poste du joueur sur le terrain car, un demi de mêlée, un ailier, un ouvreur, chaque joueur nécessite une base de travail en musculation et d’autres joueurs auront besoin et en compléments d’autres exercices plus spécifiques au rôle qu’ils ont à tenir sur le terrain.

En résumé, le rugbyman doit développer sa force, ainsi ce sont les gros mouvements qui sont entrepris dans le travail de musculation. Les développés couchés, les squats, le soulevé de terre sont donc des exercices courants dans la pratique du rugby. Ce sont ces mouvements qui vont permettre de progresser dans l’acquisition de la force. Des mouvements d’haltérophilie épaulé jeté ou arraché forment des tremplins pour développer et entretenir la force. Ainsi, on peut dire que le travail de musculation fait s’adapte aussi à la pratique du rugby. Au rugby, les séances de musculation se font par 4 séries de chacun des exercices avec entre 10 et 12 répétitions à chaque fois, la moyenne de 8 répétitions est souvent retenue, 5 séries sont souvent considérées comme idéals. Ainsi, pour les trois premières séries, il faut choisir un poids qui permette de réaliser les mouvements sans trop de difficultés, pour les deux autres séries, le poids sera dosé pour atteindre l’échec musculaire ce qui signifie la phase où le muscle ne peut plus faire de répétition, soit jusqu’à l’épuisement.

Si vous souhaitez connaître de bons exercices de musculation, sachez qu’il y a de nombreuses vidéos sur Youtube, dont vous trouverez des exemples sur ce site dédié aux vidéos fitness et musculation.

Trois phases sont considérées dans une saison de rugby

Une saison de rugby se décompose en trois phases, ainsi dénommées d’intersaison, de présaison et de trêve hivernale.

Pour l’intersaison l’athlète est préparé à une bonne forme physique, pour aborder sans moins de risques, les entraînements beaucoup plus lourds qui suivront.

Cette préparation d’intersaison englobe évidemment, et aussi, en parallèle, une bonne alimentation mais surtout adaptée.

L’entraînement d’intersaison comprend une phase pour le renforcement musculaire et une autre phase s’intéresse plus au développement de la force.

Ainsi, le rugbyman devra privilégier un entraînement qui permet l’élévation de la force et pour avoir un état musculaire très robuste. L’entraînement d’intersaison détermine la saison du joueur.

Les entraînements sont toujours dirigés sous les directives d’un coach sportif, car un tel travail ne peut pas se réaliser seul. Le travail en binôme est très fréquent au coeur des entraînements de rugby.

Pour éviter les blessures qui peuvent être nombreuses en musculation et surtout si toutes les précautions nécessaires ne sont pas prises, mauvais échauffement, absence d’étirements, entraînement inadapté au niveau, mauvaise récupération, mauvaise position, surentraînement, charges soulevées trop lourdes, une mauvaise sécurité sont donc tout autant de mauvaises pratiques à éviter.

Pour ne pas se blesser et donc à l’inverse de ce qui vient d’être énuméré, il faut donc adopter une posture correcte, réaliser le mouvement correctement, dans le travail de soulèvement d’une charge.

L’échauffement est impératif, comme il l’est dans toutes les disciplines sportives, de même ne jamais négliger les phases d’étirements, ils favorisent la souplesse du corps et une meilleure récupération en évitant ainsi les courbatures. En musculation les blessures qui sont les plus courantes sont le mal de dos, les tendinites, les fractures de fatigue, les crampes musculaires, les entorses et les déchirures.

En conclusion, vous l’aurez constaté, musculation et rugby ne vont donc pas l’un sans l’autre, c’est un travail régulier et intense qui est au programme des entraînements de rugby, si les dieux du stade sont ce qu’ils sont, ce n’est pas sans efforts !

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