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Fitness for Rugby advice.

  • 04-04-2007 9:07am
    #1
    [Deleted User]
    Posts: 0 ✭✭✭


    Hey Lads,

    Heading back to Rugby training in September so looking for some fitness advice.

    I have an opportunity to train 5 days a week at the moment so I'm going all out to get my fitness back to 90% so I can maintain it til mid June (college exams). Then I can kick back into mega gas and speed/strength training for the summer

    I'm currently focussing on
    DAY 1 High intensity weights (20kg bar)
    4 x sets 10 bent over rows
    10 upright rows
    10 shoulder press
    10 shallow squat
    10 Lunges (L+R)
    10 Squat (Explode to shoulder press)
    10 Deadlift

    For my rest period I do plyometric box jumps

    Day 2 5k run as fast as i can

    Day 3 tends to be

    -shuttle runs
    -ladder work
    -gym ball
    -box jumps

    Any advice on quantity for interval running etc. Or even a good critique. I'll be playing backrow so need to be big and strong but really mobile, sprinty and mega fit.

    Thanks.


Comments

  • #2
    daveirl
    Closed Accounts Posts: 14,483 ✭✭✭✭daveirl


    This post has been deleted.


  • #3
    [Deleted User]
    Posts: 0 ✭✭✭ [Deleted User]


    Brilliant Dave thanks.

    Scary stuff. (Just like it should be)


  • #4
    daveirl
    Closed Accounts Posts: 14,483 ✭✭✭✭daveirl


    This post has been deleted.


  • #5
    Clive
    Registered Users, Registered Users 2 Posts: 1,799 ✭✭✭Clive


    If you're trying to do the TQFC circuit as they do it, they're not shallow squats, they're good mornings. Awoo.


  • #6
    Leon11
    Closed Accounts Posts: 578 ✭✭✭Leon11


    Another great one in pre season is one we use to improve stamina.

    3 sets of 12x110m sprints

    You've 20 seconds to do one sprint followed by a 30sec rest from when you cross the end line. When you finish one set take a 2min break and repeat. You are aiming to reduce the recovery time over 5 weeks by 2 seconds per session.

    Ideally do this on the 1st and 4th day of the week to allow plenty of recovery when planning your weights schedule. Make sure your 7th day is a rest day all you should do on this is a slow 40min session on a piece of training equipment. DO NOT DO ANY IMPACT TRAINING OF ANY KIND ON THIS DAY!! If you do those runs you'll be laughing.

    Another technique is taking two giant leaps and falling to the ground into press up position, brings your legs into your stomach, get up and repeat up n down the pitch. Take a 2min break and repeat by 2-3 (depending on whether you'll puke or not:D)

    Take that 5k run out of there, you will never run 5k in one go in a rugby match.

    As for weights:

    squats, deadlifts, hangcleans, barbell rows, military press (helps with lifting jumpers). Mainly what I concentrate on.


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