Anybody got any good fitness regimes?

Question

i play rugby and need to get fitter, just wondered if you can help me. not that i arn't fit already lol

Answer 1

This wokout is great for building strenght and endurance. It depends on how much you weigh and how strong you are but I'm 10st 9lbs and I used 60lbs for this circuit so you could use me as a guide.(But I warn you, many big guys haven't been able to keep up with my pace on the same weight) You use the same barbell for all the exercises and never put it down. Do 10 reps of each of the 7 exercises then rest for a minute and you do 5* sets.(*If you can't manage do 4) 1.Bent over row-2.Upright row-3.Overhead press-4.Squat-5.Push Press-6.Good Morning-7.Stiff leged deadlift.

This shouldn't be all you do for weights. Do this once or twice a week to get endurance along with regular strenght/power weightlifting which you should do 2-3 times a week. Hollow sprints are really good for cardiovascular endurance and build up speed aswell and are more usefull in rugby than running 5 miles cause there will usually be a time for a breather when the ball is in a ruck or goes out of play etc.

To do hollow sprint all you need to do is get 30m where you can run without disruption in a park or a sports hall and mark the ends with a cone or other marker, then 5m in from both ends. This means you have 20m in the middle, this is your sprinting area. To start, go to one end and begin jogging lightly till the 1st 5m marker and then explosively sprint until the next 5m marker and slow down until the end marker then turn back and repeat.

Do this 6 times, one 30m counts as 1, and do 4 sets. I guarantee you will be exhausted with both workouts and provided your diets good you should see great results.

Answer 2

Get the book "Complete Conditioning for Rugby" by Dan Luger & Paul Pook.  It goes over everything you'll need to know in a complete and concise manner; much better than I could do here in a Yahoo Answers post.

Answer 3

i do weights 1 hour each day, walk 1 hour each day, cycle 10 miles each day and do cruches/sit ups for about 10 minutes rest 5 minutes then repeat this about 3 times

this may be a bit over the top i try to do about 4 hours exercise a day weights being main priority but this is because i stay up till late doing exercise. dont forget to warm up though that is essential