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Get Rugby Fit, Now!!
Now that the holidays are out of the way, you shouldn't have anymore excuses to start a consistent workout regime. Players should know that they alone are responsible for their own fitness. This holds true even during group training sessions, as the coach and his staff often find themselves focusing on skill sets and technique rather than on fitness. The coach and his staff can provide all the advice in the world. However, it's your own responsibility to get and stay in shape. The only way to accomplish this task is for each individual player to understand the basic principles of fitness training. Players should also know that there are no quick fixes or short cuts when it comes to fitness training. All the creatine or other off the-shelf dietary supplements won't help you. Therefore, the overall objective of this article is to enable each player to become his own fitness coach during the off-season.
In all the research that I have studied, most fitness experts in the field of rugby tend to agree that a player should prepare himself for 4-6 weeks before the start of group practice sessions to ensure a gradual build-up in training. The key to having an injury free pre-season is to prepare ahead of time. Now, I realize that everyone can't be a fitness beast like myself. However, by preparing for the rigorous demands of rugby during the off-season, you will be able to withstand the increasing physical stresses of the sport and increase your chances of escaping injury. In addition, a rugby player that is stronger, fitter, and faster will increase the effectiveness of the team in the upcoming season.
Rugby, as we all know, requires endurance, strength, power, and speed. Players can work on all of these components at once without one training effect interfering with the other. Below is an example of a weekly training program that you can easily follow or use as a guide to get and stay in shape prior to the start of the season. This training regime will focus exclusively on aerobic training and weight training.
1 Week Training Schedule
Type of Training
M
Tu
W
Th
F
Sa
Su
Aerobic Training
X
X
X
Weight Training
X
X
X
Recovery Days
X
Training Objectives:
- Increase Aerobic and Anaerobic Capacity
- Minimize Muscle Soreness
The above example is only one example of how you could plan your training. You decide what components of your program will fit into your daily schedule. You should vary your training days and times as a suggestion. Remember, variation is key to getting the best results and is great for motivation.
Weight Training
Why weight train? Weight training can significantly increase your muscle strength on the pitch if done properly. Weight training can also build confidence and can provide you with a psychological edge over your competitor. As with everything else, there are a lot of different approaches to working out. There are a lot of opinions and theories. Listen to them and read the issues. The more you learn, the more you will understand. What works for one person may not work for another. My own advice is to find a plan that works bests for you and adopt a plan that you can easily maintain.
Below is an example of a relatively simple workout plan that you can use as a guide. This plan focuses on upper and lower body strength, and is not designed for someone interested in becoming a bodybuilder. Remember to stretch before and after each session and to use a spotter when necessary. The goal should be to reach momentary muscle failure.
1 Week - Weight Training Example
Day 1 (Chest and Shoulders)
Exercise
Repetitions
Sets
Bench Press
10
3
Incline Bench Press
10
3
Cable Crossovers
10
3
Military Press
10
3
Upright Rows
10
3
Abdominals
30
3
Day 2 (Back and Arms)
Exercise
Repetitions
Sets
Straight Bar Bicep Curls
10
3
Bicep Curls Using Dumbbells
10
3
Tricep Extensions
10
3
Military Press
10
3
Lat Pull Downs (wide grip)
10
3
T-Bar or Seated Row
10
3
Abdominals
30
3
Day 3 (Legs)
Exercise
Repetitions
Sets
Leg Squats
12
3
Leg Curls
12
3
Leg Extensions
12
3
Calve Raises
12-15
3
Abdominals
30
3
Aerobic Training
Adequate aerobic training can provide greater capacity for physical activity and endurance. By starting a well-constructed aerobic training program during the off-season, you can expect positive changes on the pitch. Under ideal conditions, 2 to 3 cardiovascular workouts a week will allow you to maintain your fitness levels for match play. However, 3 sessions a week would be better. If you have not been participating in any form of aerobic training for a significant period of time, it is important to gradually increase your duration, intensity, and frequency. Remember to stretch before and after each session. Here are some suggested aerobic training programs you could follow.
Weeks 1-2 - If you haven't been participating in any form of cardiovascular activity over a significant period of time, any continuous activity lasting for 30 minutes or more would be a good way to get back into it. Recommended activities could include, jogging, swimming, rowing, stairclimbing, or bicycling.
Weeks 3-4 - Weeks 3 and 4 should consist of more advanced training elements. Suggested training programs include the interval training program, long distance running, and for the really ambitious, hill running.
The interval training program is a two day per week training program designed to develop acceleration, speed, and endurance. This program involves (running on a track) at either full speed or at fast speed. Between runs, you should walk back to your starting point and run the next sprint. I have found this type of training to be very intense and useful for 7s play. Here are a few suggestions for creating an interval training program.
Day 1
- 1x440
- 1x220
- 2x100
- 2x50
Day 2
- 2x440
- 2x220
- 2x100
- 2x50
*All intervals are run at full speed.
Other aerobic training programs include hill running and long distance running. For the ambitious players on the team, hill running can be an excellent way of getting rugby fit. Darrell Green of the Washington Redskin's uses hill running to increase his speed and endurance. He's not only the fastest person on the Redskin's team, but is also the oldest (40 years old). This exercise is an advanced form of training and should only be used when your body is physically ready. Hills are a great way to build leg strength and power. The hill that you select should not be steep enough to alter your running style. Start with a running length between 30 to 60 meters. The number of repetitions should be between 4 and 10 with a recovery period of no longer then 3 minutes.
Long distance running can also be used for fitness training. However, although this type of training alone will not get you fit enough for rugby, it can provide you with some variation in your work out regime. It is also useful in building a good aerobic base for interval training or hill running, which are the more intense training methods. Jogging once or twice a week for 30 to 40 minutes is a sufficient amount of time.
Rugby is a physically demanding sport. Players need to recognize (particularly beginners) the importance of having an off-season training regime. A consist workout regime during the off-season will increase your level of performance in group practice sessions and increase your level of intensity come game time. It will also reduce your chances of getting injured. In addition, the effectiveness of the team will be significantly enhanced by a well-planned and properly structured training regime. I would be happy to answer any questions you may have regarding this article. Please send your questions to gthomas34@yahoo.com.
