rugby fitness?

Question

i am a rugby player, and i need to improve my fitness for games. i run (sprints and stairs at the football stadium), weightlift, and do a cardio-circuit all on the same day, and the other days I practice. how can i improve?

i'm on the front line at tight head, I don't know if that matters....

Answer 1

This is the routine I have my forwards work to each week ...



Monday



 Warm up

 Heavier Weight leg day

 Interval Running-Rowing



Leg squat – Front and Back - 4 sets– 6-8 reps 90 second recovery



Bench Press - 3 sets – 6-8 reps 90 second recovery



Front Step-ups - Alternating right and left-3 sets – 10 reps 90 second recovery



Lateral pull downs - 3 sets – 6-8 reps 90 second recovery



Shoulder press - Back/Front/Back-3 sets – 6-8 reps 90 second recovery



Dead lifts – 3 sets – 10 reps 120 second recovery



Chin ups-reverse and underhand grip - 2 sets – 6-8 reps 90 second recovery



Abs-Reverse and side sit-ups/Machine exercises/Ball sit ups



Core training – Prone planks, supine planks- legs on ball. Right and left supine drop (see pics at end of doc.)



Cool-down stretches





Wednesday



 Warmup

 Heavier weight upper body day

 Bike-walking



Alternating Leg Lunge-bar or dumbbells- front and side - 4 sets – 15 reps 90 second recovery



Dumbbell Bench press or flys - 3 sets – 6-8 reps 90 second recovery



Bent over One Arm Rows - 3 sets – 6-8 reps 90 second recovery



Leg curls and Extension (alternating exercise) 4 sets – 15 reps 90 second recovery



Shoulder lateral raise - 3 sets – 6-8 reps 90 second recovery



Bicep curl - 3 sets – 6-8 reps 90 second recovery



Tricep Dips – To failure



Abs-Reverse and side sit ups/Machine exercises/Ball sit ups/medicine ball alternating R L



Cool-down stretches





Friday



 Light weight

 Warmup

 Weights

 Bike or Eliptical

 Interval rowing



Lateral & front step ups- Bar across neck- light weight - 4 sets (2 sets alternating right and left) – 1 set each for stepping right side and left side - 10 reps 90 second recovery



Seated row - 2 sets – 10-12 reps 90 second recovery



Cable flys - 2 sets – 10-12 reps 90 second recovery



Upright row - 2 sets – 10-12 reps 90 second recovery



Abs-Reverse and side sit ups/Machine exercises/Ball sit ups



Core training – Prone planks, supine planks- legs on ball. Right and left supine drop (see pics at end of doc.)



Cool-down stretches

Answer 2

Simply the best rugby fitness you can get is game time, its one idea to go the gym or run sprints or anything else but its only when you can alternate those benefits onto the field when they game is going for 40 mins a half will you receive the best fitness. Thats why even after the off season when guys have hit the gym to strength up for the next season the first match is still the worst cause you're not using your on-field fitness

Answer 3

Have you ever thought about taking up squash? Seriously, if any sport trains your body to react quickly, it's squash. From standing starts, you have to get to optimum speeds fast, otherwise you lose. And your too busy trying to play the game to realise your level of tiredness. As such, fatigue is not normally an issue in squash. You feel it at the end of the game, but not during it!

Answer 4

well i dont know all that much about rugby, but my guess is that if you're on any type of line, being explosive is going to help. i found some defensive lineman drills specifically for exploding.... heres the website: http://www.football-plays-and-drills.com/football-defensive-line-drills.html



(you might need to get a few other people to do this with you)

Answer 5

Doing steady stake cardio is a waste of time as it is not match specific. Intervals are far better or even circuits. If you don't want to lose weight keep lifting weights and increase you calorie intake.

Answer 6

i am a 17 yr old who is training to become a fittness trainer and well i find that when trying to get fit i do erobics for an hour so that my lungs and that will get healthy. also a mix of a healthy diet and exercise could also help