2008 Rugby League World Cup Final Full Match Strength Training & Conditioning For the Rugby World Cup 2011 by Pulling a 12 Ton Truck Or Plane

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Strength Training & Conditioning For the Rugby World Cup 2011 by Pulling a 12 Ton Truck Or Plane

Have you seen the strongman competition? It was won by Zydrūnas Savickas in 2009 and is held annually and often features giant men such as Bill Kazmaier, Mariusz Pudzianowski and Magnus Ver Magnusson who perform unimaginable and awe-inspiring feats of strength. Performing stunts such as lifting atlas balls, ‘Hercules holds’, barrel tossing, giant tire flips, ‘duck walking’ and car carrying against time and competitors; the strongman competition is the biggest strength event in the world. The strength and conditioning of these athletes is phenomenal. Strength conditioning involves not only being able to lift massive weights, but also carrying them distances, which takes into account the cardiovascular aspect of their training. When you see strongman events, you can’t help but notice that some of these athletes push themselves to the point of nosebleeds. The effort and dedication put into action is out of selfless love to be the best no matter the cost. I wouldn’t want to step lightly into the gym or training program of any of these Incredible Hulks, let alone compete in Strongman.

One of the strongman actions is pulling a truck or plane with a rope. Vehicles such as trucks, trams, buses or airplanes are pulled along a 30-meter track manually as fast as possible. In 2007, a fire engine was pulled out, and in 2008, a coal truck. The truck itself sometimes weighs over 12 tons. How can a human being pull such a heavy truck? What kind of strength training, strength training, strength training, or gym routine would a person use to achieve such monstrous proportions of strength? Some of these athletes are able to pull a truck a distance of 30 meters in about 30-40 seconds. This shows brute strength along with endurance and speed. How is a human being capable of such a feat? Does science have an answer? Is it all geometry and physics? Or does it have something to do with the strength training anatomy of the individual in question ie is he a superman?

Yes, it takes phenomenal strength to do that. But is there more to it? A detailed examination of the thrust of a truck or plane – if you look at the stance of an athlete in action, you will notice that his stance is somewhat similar to that of a sprinter in the 100m blocks. Take a close look at Dwain Chambers, Usain Bolt or Assafa Powell in their blocks before their 100m sprint. The stance of the strongman is similar. They all tend to lean forward at a 45 degree angle.

A ball thrown into the air at an angle of 45 degrees goes the farthest. A cricket batsman like Vivian Richards of the West Indies or Aravinda De Silva of Sri Lanka can hit a leather cricket ball off the cricket pitch, past the spectators, over the seagulls and into the nearby housing estates by aiming their shots at a 45 degree angle. That’s pure physics. A projectile fired at a 45 degree angle will travel the farthest because at that angle the greatest distance is traveled by maximum force. This theory is implemented in the launch of missiles and rockets. Therefore, by maintaining a 45 degree angle to the ground, strength training the strongman’s anatomy is able to exert the greatest force against the truck/plane it is pulling. A higher angle exerts less force and can cause balance problems because its center of gravity / gravity is off course. A lower angle reduces the frictional drag that the strongman has on the ground. The strength effort at an angle of 45 degrees is the greatest.

A look at the truck/plane move reveals that the strongman is not making a single move (or forward move), but instead is making a series of continuous repetitive moves. Its strengthening involves momentum. It doesn’t just detonate in one move, but uses the speed of each move to control the next move. Bodybuilders often avoid this type of training because momentum uses physics rather than muscle fibers to move the weights in their training movement. Each pull from the strongman loosens the rope before it is pulled again. Friction causes the cart to slow down after each pull. This strongman action is likened to a strength exercise where you squat 220kg for over 40 reps in less than 30-40 seconds. Does this seem feasible to you?

What does all this have to do with rugby? The World Cup is not too far away and there is a lot to do in preparation. Strength training and more – functional strength training is likely to be the deciding factor at Rugby World Cup 2011. Tri Nations 2009 revealed that power, strength and endurance crowned South Africa winners. The time has come for teams around the world to embrace functional strength training and drink the spoils of fighter-level training. Who better to learn from than the kings of strength and endurance? Strongman.

Rugby League or Rugby Union; it really doesn’t matter what version of the game you play. An integral part of the game is the constant drive forward with consistent power, continuous waves of attacks with the hope of breaking through the opposition defense and creating stormy defensive walls. The strongman truck pull immediately reminds me of the Rugby Union scrum. The body position, stance and aim, i.e. moving forward against the force (the force of the opposition scrum and the frictional force on the truck are in the same directions!) are strikingly similar. Using the strongman example, if a rugby player stands at a 45 degree angle while driving forward, he is likely to develop the most strength and power. This allows him to get the most out of his strength training through the use of angle of attack. When the entire scrum comes together in this formation, it is a force to be reckoned with. Some scrum teams weigh over a ton and I wonder how many 747s they could pull. The scrum also needs to move forward in repetitive forward bursts. They all need to be synchronized to exert the most force. I immediately started picturing the movie 300, where the Spartan warriors came together to form a shielded defensive group that surged forward in synchronized harmony. In this way, maximum strength is developed.

 

Most of the crowd-pleasing moments in the game of rugby are when a carrier or defender is knocked to the turf in a tackle. The more ‘road runner cartoon type’ tackles, the bigger the reaction from the crowd. We are like the ancient Romans during gladiatorial battles. Most of the “victims” of such a tackle are those who stood tall in the tackle. We’ve found that if you position yourself above 45 degrees, you can have balance issues and you certainly can’t generate much force when you’re off balance. Your center of gravity/mass will easily shift from your balance point and you can easily topple over no matter how strong, powerful or heavy you are. If the temperature is below 45 degrees, you are likely to fall forward or slip on wet grass. At 45 degrees, any defender has a real chance of using their maximum power to defeat the attacker. Any attacker is most effective when they maintain a 45 degree angle when attacking forward. Any defenders caught above or below 45 degrees are vulnerable and open a weak link in the 300 Spartan Warrior formation. It will also be difficult for them to get into position quickly enough. As a carrier, always keep your eyes open for such opportunities. As a defender, always stay in formation.

Have you ever wondered why Power Lifters perform their movements quickly? Whereas bodybuilders perform slower repetitions, but much more. Power lifter movements such as the bench press, deadlift or squat are performed quickly. Power lifters are the highlight; the peak of physically fit individuals. In fact, for the bench press or squat, one way to get your muscles to push heavier weights is to quickly lower the weight and use that momentum to explode upward; even if an Olympia bodybuilding guru like Dorian Yates would scold you for it. Momentum is critical. Physics dictates that F = MA, i.e. force = mass multiplied by acceleration. The faster the player moves, the more force they are likely to exert on impact. In scrums, charging, rolling mauls or defending, the more momentum, the more power. The opposition must exert the same force to stop you. Even if they grab you by the ankles, their forearms, arms and shoulders will have to absorb the force of your impact and they’re guaranteed to never forget you. Power and speed attribute to strength. Power will decide who wins the Rugby World Cup 2011. Will it be the All Blacks? Or the Springboks? England? Fiji? Functional strength training will reveal new champions.

Olympic lifters (look out for them at the London Olympics followed by Samba in Rio!) also use speed. In weight training, it is important to include repetitions. This means training the muscles repeatedly for the movement you want to perform. There is a very good reason why Olympic athletes may not be able to bench that much (I often see people on the internet criticizing strongman competitors when they find out that they can’t bench that much either). This is because of our strength training anatomy. When we delve into human biology, our brains build neural pathways. A neural pathway tells the brain that a certain group of muscles must be used in a certain sequence under a certain amount of force. Our bodies adapt to the load placed upon them and create the necessary strength training anatomy to handle the load. This adds strength to the statement – ​​practice makes perfect. Determining one person’s strength over another is futile because it all depends on the function for which he trained. Sometimes a lanky guy in a dark alley is more dangerous than a big bench monster. Using momentum along with conditioning your body (repetition of strength exercises) is what delivers the most strength. As part of a strength training, weight training, gym session or training program, add speed and reps to push or pull heavier weights.

There is still much to learn from the science of strongman competition. Strongman competitors, powerlifters and Olympic weightlifters provide unique learning points for rugby players. It is wise to learn battle plans from Spartan Warriors; it is wise to learn about combat from the gladiators and it is wise to learn from the professional strongmen of this world how to take a physical game like rugby and take it to a whole new level.

There will be much more to come.

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