Improving Speed - Help Please

Savage Cabbage

Hey guys I played tag rugby last night and was disgusted at how slow (and crap) I was. Can anyone tell me a the best way to train to build up speed? Is it just a case of doing sprints over a couple of months to build it up or are there certain muscles I should try to build up with weights etc?

JosDel

Savage Cabbage wrote: »

Hey guys I played tag rugby last night and was disgusted at how slow (and crap) I was. Can anyone tell me a the best way to train to build up speed? Is it just a case of doing sprints over a couple of months to build it up or are there certain muscles I should try to build up with weights etc?

Google interval or fartlek training, These are the best type of sessions to do to improve your speed..

helpisontheway

JosDel wrote: »

Google interval or fartlek training, These are the best type of sessions to do to improve your speed..

Interval training will do very little for improvement in actual speed.
Fartlek training would be similar enough to the type of speed and use of it for tag rugby.
But for gains in actual top speed one would need to be doing actual specific speed work.ie.Short sprints with long recoveries.
Example fartlek session for tag rugby-
Mark out a large rectangle with the short sides approx 30-40m and the long sides 60m.Start by jogging the long side and sprinting the short side preferably alternating direction every set.After a few weeks you can jog the short side and sprint the long side.It shouldnt be a killer session!
3x3xrectangles with 2mins between each and 6mins between sets to start.When they start getting easier lower the recovery to 1min between each until after a few months your down to 3x3xrectangles with 1min between each and 3mins between sets.That really should be enough for the sport you want it for.

Savage Cabbage

They great thanks for the advice need to get some structure going with training and get to it. Cheers for the advice hopefully Ill see some results on a couple of weeks.

Thanks again