What is a good workout for me?

Question

in rugby whats a good workout.

im 12,84 lbs what would be a good one

Answer 1

Fitness wise, in rugby continuous training my itself (i.e. long distance running/rowing/biking) will not significantly improve your cardiovascualr performance on the pitch. Instead this sort of traning should be blended in with interval training. This is shorter period but higher workload training such as sprints. A good idea is sprinting to the 22 metre line from the try line say 5 times, and your rest being walking back each time. Then to the 10m line 3 times, half way line once etc.

Weightwise, you should focus on power training as well as ur usual weight workout, as in a rugby game you are put under sudden intense pressure rather than continuous.  An example of this for your legs is crouching and jumping with a weight in each hand. For your chest, on the smithy machine thrust the bar as high as you can and then catch it.

Answer 2

Well My training plans been the same for a while, mondays, wednesdays, and fridays (if theres not a game on saturday) I lift weights, I generally focus on Triceps, Chest, shoulders and back on monday.  Consider bench press, incline bench, tricep extensions, and tricep pulls for chest and tri's.  military presses, shoulder shrugs, shoulder extensions for your shoulders.  And lateral pulldowns, and shoulder press downs for your back.  Wednesdays I focus on legs and biceps.  squats, dead lifts, calf raises, quad lifts and hamstring machine exercises for the legs, and bicep curls, preacher curls for the biceps.  Fridays if theres no game on saturday i just hit anything I want to, or whatever I feel i left out.  for weights, given your age, break into it slowly, your still growing, and don't want to start injuring yourself at that age.  focus on high repitition, low weight to build a good base for the future.  you don't need to get huge, what you want to be telling yourself is that you are building a good base for later on when you need to be bigger.  for now look in a mirrior and make sure you are doing everyting correctly, with good form.  there are several other exercises I do, but mainly for me considering i'm 24 and have been lifting weights for a long time, also i do other exercises because i'm in the army also.  tuesdays and thursdays is cardio.  now I run every morning mon-fri, so in the afternoons i do sprint exercises.  using 4 cones, set one at the start, one at 10m, one at 15, and one at 20 meters.  start by doing 5 sprints to the 10m and walking back, thats one set.  start by doing 3 sets.  next get in the push up position and jump up and sprint to the 10m, 3 sets of 5 sprints.  next face either to the right or left, run sideways to the 10m, turn and sprint to the 20m, 2 sets of 5 facing one way, and 2 sets of 5 facing the other.  finally sprint to the 22m line of a rugby pitch, walk back, then to the 50m line, walk back and then to the opposite 22m line, then the whole pitch.  and thats what i do, if you have any questions, feel free to e-mail me, and lastly remember WARM UP alot of injuries occur due to imporper warming up, or no warming up at all