Rugby fitness.?

Question

Ok, i play rugby for my local club, im 18 years old, 95kg/210 pounds, 15 stone, im very strong and not fat, but id like to get a bit fitter.

Im thinking of jogging every other day for about an hour, my question is would jogging reduce my upper body muscle? as i want to stay big and keep my strength.

Answer 1

Well I was just about to post some of my coaching knowledge, but I see the post master general/head of the Mint has beaten me to it :-)

Answer 2

If you are a number 7, actually any loose forward, get onto the beep test brother - endurance and stamina not found from a boring hour's jog. Real mind bender too, the beep test.

Worried you will lose your guns pretty boy? No worries, a six pack of pies never hurt an 18 year old.

Beep test and "sensible" diet - can't go wrong mate.

Answer 3

Yes thats a tough one trying to get fit and not lose weight. Jogging is not great for rugby fitness because how often do you really jog in a rugby game.

Depending on how fit you are now you want to start of running for about forty minutes. Once you get a good base fitness (after two or three weeks) start running 5 kilometers. The key is to try and run the same distance as fast as you can. Race against your own times. You should be stuffed when your done - it shouldn't get easier you should just get faster. This will improve your aerobic fitness

The other thing for rugby fitness is to do rugby related training or things that mimic a game. In a game you will be sprinting a lot so do some interval training. An example is sprinting 30metres, 3 times with your recovery being walking back to the start line. Just anything where you are doing some sprinting with minimal recovery.

To maintain weight you need to eat properly. Carbohydrates are needed for fuel so make sure you eat enough so your body doesn't start getting into its reserves. You need protein to repair muscles so keep that in mind too.

A point I would make is that fitness in rugby is worth more than size and strength. Believe me I have been chasing weight for the last two years and as a result lost speed and fitness and if I could choose I would take fitness over size. If you lose a bit of weight to get fitter it isn't the end of the world.

Good luck for the season.

Answer 4

No, it won't, so long as you continue doing weight training.  Jogging is the best way to improve your fitness and stamina, although I'm thinking an hour every other day could be a bit much to start with.  Try starting with a half hour and build up to an hour.  What position is it you play??

I play loosehead prop and usually jog about 2 miles every other day, 1 mile uphill, 1 flat...I also use our elliptical machine for 30 mins a day and the rowing machine for 10 minutes every other day.  I do about 45 minutes of weight training with my Dad most days as well as 15 press-ups and 60 sit ups every morning first thing, and every night last thing.

I've been out injured for 5 months, which is why I'm doing so much, so I can get back to full fitness as quickly as possible, but when I'm playing I tend to get more of a workout in training, so don't need to do as much at home.  I'm 20 and play locally and for county.

I find that using an elliptical machine every day really helps build my stamina and it's easier for me to go out jogging when I've been on it...most gyms have them so if you can it's a great place to start.  As well, jogging uphill is a lot more strenuous but really builds up the muscles in your legs and you'll find you have more power from it.

Like the other person said, you could try jogging with dumbbells, or you could take two bottles of water with you and use those instead...obviously they'll get lighter as you go along though.

Another great way to get fit, but keep your upper body strength is swimming!  You'll find your stamina improves quickly and you're using both arms and legs.  If you are ok at swimming, try swimming a mile a day or so for a few weeks, gradually building up until you are doing 3 miles.  2 miles is about 150 lengths of your average pool...when I was your age I found it a lot easier to do this, and I was shocked at how quickly I got into shape.  The first few days of swimming 2 miles a day I felt a little weak afterwards, but soon it got really easy.

Ahh...I've written way too much, but I hope it helps...I've been in your position before, great upper body strength but not much stamina, so I get where you're coming from.

Good Luck :)