Im sixteen what type of fitness program would i need to become a pro at rugby ?

Question

i train twice a week with my club and i do pushups

how many miles shoud i jog daily?

how many pushups daily?

what should i be bench pressing ?

Answer 1

At 16, I would suggest that you focus on creating a platform  to build upon in later years and help you progress to more advanced training methods (plyo, Olympic lifts etc). Jogging a distance of 1-2 km, 2-3 times a week should be sufficient for gains in aerobic endurance. As this gets easier, run a little faster. Also, look at speed, agility and quickness drills.

For resistance training, I think you should look at getting hold of some weights etc. and use these to work out your major muscle groups. Body weight exercises are fine at first, but as you progress you will need to up the resistance.Also try to make the training program sport specific and incorporate functional movements (i.e., don't over do it with the biceps curls)

Injury prevention should also be a priority because the last thing you want is an injury that could cut short you rugby career. Incorporate single leg work (single leg squats, lunges, single leg deadlifts, single leg pres, lateral step ups etc.) into your program which will increase strength and help increase your proprioceptive awareness. Also, don't forget to work your stabilisation muscles. YTWL circuit is a good circuit that you should include on your bench press days. This exercise will help guard you against shoulder dislocations etc.

Answer 2

at least 15km aweek slowing geting up to 50km a week 1/2 your body to start with for the bench .

Answer 3

You don't even say what position you play, or your playing style, so I can't give you a proper training regime. I play number 8 for King Coutry (a semi-pro team),and with my regime, during weekdays, I normally do a 6km run in the morning, followed by 30 minutes of lifting weights. I think it's a good regime if you play flanker, number 8, or if you're a back. If you're a prop, hooker or second row, i'd cut the run down to 3-4km and do 45min-1hour of lifting weights. Do't train on weekends as it should be enough, coupled with training with your club. Don't do too much training as study/work is more important. The regime was enough to get me into semi-pro rugby.

If you ever get to play for a big rugby club, and get paid enough so you don't have to work again, then you can think about training more.