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There are a number of ways you can get fit for rugby. Running, swimming, biking, rowing, even just jumping rope all can deliver the needed workout. Whatever type of training you use, but be sure to pay attention to the key components of time and intensity.
Below are a number of workouts that will get the job done. This is not an exclusive list as there are many ways to accomplish your goal, but there are a good start to your fitness calendar. I've organized these into the different likely uses during the four stages of fitness, foundation, preseason, peaking, maintanence and rest.
In the foundation stage a number of endurance workouts will accomplish the desired goal. The important feature is to exercise at a proper heart rate of 80% to 88% of your max for 40 minutes of continous exercise three times weekly.
Interval training
Interval training involves running at a varied pace alternating fast and slow. The fast segments build your anaerobic capacity, the slow segments increase your ability to recover through "active rest". This workout can be done on a standard 400 meter track available at many schools. Simply alternate one fast lap with one slow lap.
- 1st Four Week : Run 12 total laps (6 laps fast, 6 laps slow) = 3 miles total
- 2nd Four Weeks: Run 12 total laps (12 half laps fast, 12 half laps slow) = 3 miles total
Circuit training
Circuit training involves a series of exercises or stations done continously "in circuit" with the athlete going from one station to the next without stopping. At each station, the exercise should be done for 1 minute, then move on to the next station.
There should be 8 total stations, 4 concentrating on upper body exercise, 4 concentrating on lower body exercise. Circuit training is extremely flexible and can be designed as either an indoor or outdoor activity.
Example of Indoor Circuit:
(can be done using minimal equipment of a sturdy chair or bench)
- Step up (from floor, step, step down, repeat for one minute)
- Shoulder stair climb (from floor in pushup position climb up chair, climb down, repeat for one minute)
- Crunch sit-ups (as many as can be done in one minute)
- Reverse pushups or Dips (one minute)
- Leg/Knee lifts (laying your back and keeping knees straight as long as possible, bring knees to your chest, then lower back down, repeat for one minute)
- Burpees (one minute)
- Kangaroo hops (Jumps with exploding back into the air the instant your feet touch down - one minute)
- Clapping pushups
Example of Outdoor Circuit:
(more emphasis on SAQ type exercises)
- Quick feet (using speed ladder with double touch in each square)
- Shoulder stair climb (from floor in pushup position climb up bench, climb down, repeat for one minute)
- Short swerve course using 6-8 cones
- Crunch sit-ups (as many as can be done in one minute)
- Reverse pushups or Dips (one minute)
- Bounding - double leg (using 6 mini-hurdles)
- Burpees (one minute)
- Cone game (pairs or team competition to turn all cones either right-side-up or up-side-down. Need 20 -25 cones aligned in grid)
Other workouts
In this stage, almost any exercise that gets your heart rate up can add positive benefits. Running, swiming, biking, etc. can all get the job done. Just remember time and intensity.
In the foundation stage, strength training should be done 2 - 3 times weekly and needs to focus on key muscle groups with special emphasis of upper body strength. Strength training can include:
- Bench press
- Military press
- Pectoral fly
- Tricep extension
- Bicep curls
- Upright rows
- Lat pull
- Lunges
- Leg extentions
- Leg curls
- Squats or Leg Press
As rugby is an explosive game, you should be lifting for explosive strength. This can be done by altering how the lift is performed.
Start the lift with a explosive push to the top of the motion. Bring the the weight slowly back to the starting point before repeating. Perform 3 sets of 8 to 12 reps. Increase the weight only when you can make it through all 3 sets at the full 12 reps.
Click here for James River's Winter 2006 fitness calendar.
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