Help me bros

jugger0

Any one have a good cardio programme to get me fit in the least amount of time possible? Im going back to rugby and ill be playing backrow and my fitness is shocking bad.

Hanley

Timescale?

siochain

There is no fast route to the kind of fitness you need to play in the backrow at any sort of decent level.

In terms of cardio for back row you need loads of short intense bursts of speed over 80mins. You will also need the conditioning for tackling, rucking, etc.

on any given day pick from a mix of
400m runs x no. you can do
100m sprints x no. you can do
rounds of run 20m - 10 press ups - run 20m - 10 burpees x no. you can do
hill sprints

if you have access to some kettle bells and weights throw in some metcons
You didn't ask about strength but don't neglect it and do DL, FS, BS and press.

Strange time of year to be starting a fitness program for rugby.

cc87

siochain wrote: »

There is no fast route to the kind of fitness you need to play in the backrow at any sort of decent level.

In terms of cardio for back row you need loads of short intense bursts of speed over 80mins. You will also need the conditioning for tackling, rucking, etc.

on any given day pick from a mix of
400m runs x no. you can do
100m sprints x no. you can do
rounds of run 20m - 10 press ups - run 20m - 10 burpees x no. you can do
hill sprints

if you have access to some kettle bells and weights throw in some metcons
You didn't ask about strength but don't neglect it and do DL, FS, BS and press.

Strange time of year to be starting a fitness program for rugby.

Probably would never have a rugby player doing 400m runs maybe 100m the odd time.

OP, are you training with a team as well??

jugger0

Hanley wrote: »

Timescale?

2 weeks...

siochain wrote: »

There is no fast route to the kind of fitness you need to play in the backrow at any sort of decent level.

In terms of cardio for back row you need loads of short intense bursts of speed over 80mins. You will also need the conditioning for tackling, rucking, etc.

on any given day pick from a mix of
400m runs x no. you can do
100m sprints x no. you can do
rounds of run 20m - 10 press ups - run 20m - 10 burpees x no. you can do
hill sprints

if you have access to some kettle bells and weights throw in some metcons
You didn't ask about strength but don't neglect it and do DL, FS, BS and press.

Strange time of year to be starting a fitness program for rugby.

Yeah im only back from being away ya see, strength wise id say i'd be ok probably a good bit on the small side though, what rest should i take after the 100 and 400 metres?

cc87 wrote: »

Probably would never have a rugby player doing 400m runs maybe 100m the odd time.

OP, are you training with a team as well??

I havent started training with the team yet, i want to get in a decent level of fitness so i can make a good impression with the coaches.

mannequinhands

jugger0 wrote: »

2 weeks...



Yeah im only back from being away ya see, strength wise id say i'd be ok probably a good bit on the small side though, what rest should i take after the 100 and 400 metres?



I havent started training with the team yet, i want to get in a decent level of fitness so i can make a good impression with the coaches.

add shuttle runs there usually drilled at rugby training to be honest theres only so much you can do in 2 weeks

nice_guy80

the metcons would probable be the way to go

or mini circuits in the gym using weights - eg squats, chin ups, dumbbell bench with no break inbetween

I'd also add in skipping.
you could also use the cross trainer and do intervals

As the lads said, hard to achieve much in two weeks, but you could just improve your ability to run without collapsing

TimeToShine

40 yard dashes and lots of them...depending on how unfit you are you can make massive improvements in running and fitness compared to how slow progress with weights is. high intensity sprinting or swimming if you can get to a pool would do ya well.

The Guvnor

1k's on the C2?

gregers85

Im a back row myself! It has to be high intensity!! I wouldn bother with any long sprints like 50m - 400m. all shuttle sprints - short sprints with 10-20m intervals! Do up/ down shuttle sprints - hitting the deck at every interval! I'd go straight down training with the team too and try do as much bag work as possible and as much contact as possible! You can run all you like but need the contact side too to fully get match/ rugby fit!! hope it helps

Edit: Also try timed sprints changing tempo - things like sprint for 30 seconds, jog for 30 seconds, walk for 30 seconds (1 set) and do sets of 3-5 and then take ur rest - as you get fitter increase sprint time and decrease jog/ walk time - this will help with cardio recovery!

jugger0

Thanks for all the help lads, looks like ive my work cut out for me.

siochain

cc87 wrote: »

Probably would never have a rugby player doing 400m runs maybe 100m the odd time.

OP, are you training with a team as well??

By doing 400m runs in the off season its to going build up a players cardio engine. This along with conditioning work will stand to a back row player in the late stages of match.

mannequinhands

cc87 wrote: »

Probably would never have a rugby player doing 400m runs maybe 100m the odd time.

OP, are you training with a team as well??

siochain wrote: »

By doing 400m runs in the off season its to going build up a players cardio engine. This along with conditioning work will stand to a back row player in the late stages of match.

also i often remember doing laps of the pitch it will give you cardio so it will help in some way shape or form