Fitness program for a 14 yr old prop??

Question

hi i play for broadstreet rfc and im 14 i went to coventry school trials and didnt get thorugh..i had all the main rugby skills but didnt pass the fitness test...i really want to improve and go back next year to show them how good i am so can i have tips and regimes and stuff to help me

Answer 1

errmm .. one of the best things to do would be to run on a regular basis to raise your heartbeat. You do not need to do weights as they wont really improve fitness, just arm muscles.

Answer 2

is that the broadstreet in cowdenbeath (scotland)

Answer 3

if you're a prop then I'm guessing you're on the large side i myself number 8 and i basically train 3 times a week for school and do 3 laps of a pitch at night i use weights and do about 100 reps on each arm i drink a liter of water a day at school plus a liter at home to prehydrate for matches i eat at least 3 pieces of fruit and veg a day and don't snack to regularly hope this helps.

Answer 4

Total key is plyomerics. Just google it! being able to lift your own body weight paramount for development. Rugby in my opinion is 70% fitness. Increase your dedication to train, but do it gradually, set yourself targets/goals, concentrate on stamina and diet. Drink lots of water. You have loads of time, focus and visualise your game. Spend at least 20 min training but no more than 40 min if intensive. Hope this is of help.

Answer 5

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.

Try to do 3-4 sessions per week... your body will need time to adapt and change as you get fitter. You may start to build this up over a period of weeks however....

When not doing the fitness part of the training work on technique....work on a scrum machine to ensure you are applying yourself correctly (please do this with a qualified coach to ensure you don't injure yourself).

Also watch some matches.....both on TV and try to watch some games live. Watch your position as the game progresses - what are they doind and where are they during the game. Wtach from different angles. Count tackles. Try to absorb as much as you can to help your game.

Lastly enjoy it.....and good luck!

Answer 6

Weighted squats, and LOTS of running i would reccomend, about a mile every 6 minutes is a good pace.

Answer 7

you sound like me and probably don't like distance running, even though it would probably be the best for you you.

what i have always done is go to the pitch and do sprints say 10sprints to 10 m line

6 to 20

4 to half way

2 to far 20

1 full length

then repeat in reverse keep going until you can do no more

it will improve your sprinting and help with your stamina obviously not as much as distance running but (at the moment) your probably not built for it.