Rugby fitness?

Question

i am a rugby player, and i need to improve my fitness for games. i run (sprints and stairs at the football stadium), weightlift, and do a cardio-circuit all on the same day, and the other days I practice. how can i improve?

i'm on the front line at tight head, I don't know if that matters....

Answer 1

i am a 17 yr old who is training to become a fittness trainer and well i find that when trying to get fit i do erobics for an hour so that my lungs and that will get healthy. also a mix of a healthy diet and exercise could also help

Answer 2

well i dont know all that much about rugby, but my guess is that if you're on any type of line, being explosive is going to help. i found some defensive lineman drills specifically for exploding.... heres the website: http://www.football-plays-and-drills.com...

(you might need to get a few other people to do this with you)

Answer 3

Simply the best rugby fitness you can get is game time, its one idea to go the gym or run sprints or anything else but its only when you can alternate those benefits onto the field when they game is going for 40 mins a half will you receive the best fitness. Thats why even after the off season when guys have hit the gym to strength up for the next season the first match is still the worst cause you're not using your on-field fitness

Answer 4

This is the routine I have my forwards work to each week ...

Monday

 Warm up

 Heavier Weight leg day

 Interval Running-Rowing

Leg squat – Front and Back - 4 sets– 6-8 reps 90 second recovery

Bench Press - 3 sets – 6-8 reps 90 second recovery

Front Step-ups - Alternating right and left-3 sets – 10 reps 90 second recovery

Lateral pull downs - 3 sets – 6-8 reps 90 second recovery

Shoulder press - Back/Front/Back-3 sets – 6-8 reps 90 second recovery

Dead lifts – 3 sets – 10 reps 120 second recovery

Chin ups-reverse and underhand grip - 2 sets – 6-8 reps 90 second recovery

Abs-Reverse and side sit-ups/Machine exercises/Ball sit ups

Core training – Prone planks, supine planks- legs on ball. Right and left supine drop (see pics at end of doc.)

Cool-down stretches

Wednesday

 Warmup

 Heavier weight upper body day

 Bike-walking

Alternating Leg Lunge-bar or dumbbells- front and side - 4 sets – 15 reps 90 second recovery

Dumbbell Bench press or flys - 3 sets – 6-8 reps 90 second recovery

Bent over One Arm Rows - 3 sets – 6-8 reps 90 second recovery

Leg curls and Extension (alternating exercise) 4 sets – 15 reps 90 second recovery

Shoulder lateral raise - 3 sets – 6-8 reps 90 second recovery

Bicep curl - 3 sets – 6-8 reps 90 second recovery

Tricep Dips – To failure

Abs-Reverse and side sit ups/Machine exercises/Ball sit ups/medicine ball alternating R L

Cool-down stretches

Friday

 Light weight

 Warmup

 Weights

 Bike or Eliptical

 Interval rowing

Lateral & front step ups- Bar across neck- light weight - 4 sets (2 sets alternating right and left) – 1 set each for stepping right side and left side - 10 reps 90 second recovery

Seated row - 2 sets – 10-12 reps 90 second recovery

Cable flys - 2 sets – 10-12 reps 90 second recovery

Upright row - 2 sets – 10-12 reps 90 second recovery

Abs-Reverse and side sit ups/Machine exercises/Ball sit ups  

Core training – Prone planks, supine planks- legs on ball. Right and left supine drop (see pics at end of doc.)

Cool-down stretches