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Rugby Fitness Training

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The old style 4-5 mile run to build up your aerobic base has long since proven unnecessary, (I hear you all sigh with relief) I believe that the aerobic base required will be built by doing the interval and sprint work given hear.

(I am taking into account that you have a base level of fitness and could jog 3-4 miles at less that 10min mile pace).

The energy systems that we will be working on are the Creatine Phosphate system (5-10 secs) and the Anaerobic or Lactic system (ATP) (30-50secs) plus the aerobic system (1-3 mins).

The aerobic system will again be working during the recovery times.

Firstly as you can see below in the sessions listed I have broken them down into Beginner, Intermediate and Advanced. There are a number of tests we could do, but I’m going to keep it simple and go by your resting pulse. Remember this should be taken before any exercise or excitement!

So find your pulse and count the number of beats for 30secs and x by 2

Beginner     Intermediate     Advanced
>70 bpm     60-70bpm     <=60bpm

I have listed a number of sessions below which tax all the systems mentioned before.
Session 1 “the Egyptian”

Mark out 100m or use the length of a pitch.

You will need a stopwatch for this session

Level

Beginner

Intermediate

Advanced

Distance

3-2-1-2-3

4-3-2-1-2-3-4

4-3-2-1-2-3-4

Recovery

40 secs

45 secs

40secs

No of sets

1

2

3

Rec between sets

-

3mins

3mins

Work on good running technique however tired you’re getting!!!

Session 2 “eye balls out”

Mark out 100m either on a track or use a rugby pitches.

You will need a stopwatch for this session.

Level

Beginner

Intermediate

Advanced

Distance

200m (2x pitch)

200m (2x pitch)

200m (2x pitch)

Recovery

3 mins

3 mins

3 mins

No of sets

2

3

4

Rec between sets

-

-

-

The idea is to run the first rep fast, then try to repeat the same time on all the other reps

Session 3 “the hills of doom”

Find a hill 40-60m long, or stadium steps. The idea of this session is great sprinting technique and keeping the form throughout.

Level

Beginner

Intermediate

Advanced

Distance

40-60 x2

40-60 x2

40-60 x3

Recovery

Walk Back

Walk Back

Walk Back

No of sets

2

2

2

Rec between sets

3 mins

3 mins

3 mins

Keep toes raised and knee drive strong.

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