Could someone give me a fitness routine?

Question

hi

could someone pklease give me a fitness routine and a food routine also if you can because i want to be the best i can be for the start of next season.im 14 and i play flanker.

please answer.

Answer 1

run run run...hahaha and eat good food.....the run run run run run run run run run run run run run rn

Answer 2

you need more than fitness to be a flanker.

good tackling skills and ball sense. no one can teach you ball sense.

ball sense is knowing what you have to do when you are on and off the ball.

in defense; how and where to line up

in offense; how to make yourself useful.

as for fitness

you need to alternate between sprint training and endurance training.

run at least 20 minutes in the morning. run around a park, or on a treadmill at the gym or something. preferably something where you can measure your progression as you get fitter. the jog is also your warm up, but distance run during the jog should increase as you get fitter, so dont slack.

then, when you are done with the run, set up an area where you can do;

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some sprint work.

do ten 20 meter sprints.

then ten 40 meter sprints

then ten 60 meter sprints

then ten 80 meter sprints.

walk back each time. that will be your recovery time.

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or do interval training after your jog.

around a track, sprint 30 meters, jog 30 meters, sprint X distance, jog X distance, sprint Y distance, jog Y distance. whatever you sprint distance should be your jog distance. thats also your recovery time.

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or, if you have stairs (like at a stadium) do some stair work.

run a fixed number of stairs, jog back down

repeat 5 times

run that  same number of stairs but two steps at a time

repeat 5 times

run that same number of stairs, but placing two feet on each step

repeat 5 times

hop up each stair on one leg

alternate legs, do twice with each leg

practice "quick feet" when doing stairs; imagine the stairs are burning and you want to touch them as little as possible with your feet.

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or you could do some light plyometrics

set up two cones a fixed distance apart, say 20 meters

then sprint between them, jog back

sprint backwards, jog back

sprint knees up, jog back

sprint kicking your butt, jog back

sprint sideways, jog back

sprint sideways, other way, jog back,

hop on one leg, jog back

hop on the other leg, jog back

moonsteps (giant steps as far as you can go with each one) jog back

lunges (maintain proper form) jog back

bunny hops (crouch, hop on both feet all the way) jog back

frog crawl (start in push up position, and maintaining that balance of weight between your hands and feet, run on all fours) jog back

sprint, jog back

jog, jog back

do that three or four times

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as a flanker you get very little time to rest, so youve got to do exercises that will stress you and your rest period is when you jog, so try to keep moving at all times when you train.

other activities that will help you are swimming laps, water polo, mountain climbing, biking, aerobics etc. they are all very good for cardio and using the different muscles they employ will test and exercise your cardio vascular system as you get fitter and your body gets more used to running.

i wouldnt worry so much about lifting weights at your age. pushups, pullups, situps are just about all you need.

food wise, you can eat just about what you want. youre 14, your body is going to burn through whatever you eat pretty easily. drink plenty of fluids, eat lots of fruits and vegetables, protein (lean cuts of beef, chicken, fish.) get plenty of rest

Answer 3

well at your age you should be pretty fit anyway but iv just go out runninhg and eat carbs and fruit and veg and just goto your rugby club training sesh's and youll be good togo

Answer 4

My routine should work for you, I'm 15 so here it is:

MORNING:

wake up at 0600

have some water

eat breakfast

lift weights for 20mins

have some water then shower

get changed into school clothes go out door

EVENING:

3 or 2 times a week go for a half hour jog. Nothing like long disntance running to jack up your fitness

WEEKENDS:

DO NOTHING, it's good to take a break and don't do this everyday. I do it every two days.

Don't train when your ill.

EATING:

Eat plenty vegetables, fruit, meat, avoid fast food and fizzy drinks, drink plenty of water.

Answer 5

i know how u feel ive been at this stage im a flanker myself if u have msn add me [e-mail] id be happy to help just i dont know info etc just remind  me why u added me ok

Answer 6

Have alook at this website. Has position specific training.

http://www.coachingtoolbox.co.nz/toolbox...

Answer 7

To work on strength - do not start on weights until you are at least 16. Your joints will not be properly developed. Instead work on excerises that use your own bodyweight. Lots of press ups, etc. But also ensure you keep the running/aerobic fitness levels high. Its no good putting on several kilos of new muscle but finding you are no longer quick enough to cover the ground. So keep the running going - work in sprint work with longer runs.

Example: start on try line, walk to 22, jog to 1/2 way, run to far 22, sprint to far try line. Hands behind head (opens up chest to make breathing easire) for 15 seconds, and repeat. Do ten of these in a session linked with a longer 2km run.

Also ensure you stretch. Keeping limbs lose will prevent injuries. To some extent pilates is also good - it works on core stabilty - important in all aspects of the game.

To work on speed you need to develop fast twitch muscle fibres.

The best way for doing this is something called SAQ drills (SAQ - speed, agiligy, and quickness) These will help you get your feet moving tto both run faster and develop a side step.

I can't describe them very easily but here is a link for this kind of drill:

http://www.saqinternational.com/index.as...

Good luck and enjoy.