Rugby and Gym workouts?

  • Posted by a hidden member.
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    Feb 07, 2009 11:20 AM GMT
    Hey Guys,
    So I started up with Rugby practice in August. I wasn't fit enough, did something to my leg, and took a few months off. In that time, I hit the gym almost every day, boosted my fitness, and have seen some awesome results.

    I've been back in training for the last two weeks or so, and am seeing a drastic improvement (go me! not bad for someone who'd never played before), but am wondering about how to schedule practice and workouts.

    Practice is Tuesday/Thursday. Wednesday/Friday when I'm in the gym, I feel like I've been doing a half-assed job when I do any cardio - definitely not as well as I had been doing last month. My weights routine seems fine through - no big problems.

    Now, I've lost about 15+ lbs of fat in the last few months, and have maybe 20lbs that I want to burn off, while getting more into rugby shape - so, cardio is a must. How would you schedule your workouts around a 2-practice week?

    (BTW, I will be cross-posting this in the American Football forum to see what kind of responses it gets. It's a similar enough sport, so the responses should be relevant)

    Cheers,

  • OptimusMatt

    Posts: 1124

    Feb 07, 2009 5:10 PM GMT
    You are going to need an insane amount of cardio if you want to be able to make it through an entire match. I was trying to find the workout routine my university created for their rugby team and link it, but...for some reason the site I had bookmarked isn't loading.

    Basically...you need a lot more gym time. I think it had it scheduled for 5-6 days a week. I've got the doc stored locally on my computer, if you're really interested let me know and I'll email it to you.

    Basically, there's 3 phases (as with just about any sport) pre/post-season, and of course in season. Each phase is structured differently, but the great thing about the plan I've got is that its a year-round plan and its exceptionally detailed about how/what you should be doing.

    Man, I miss rugby. I also miss krav maga. damn you life and your 24 hr clock.
    *shakes fist angrily*
  • Posted by a hidden member.
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    Feb 28, 2009 9:05 PM GMT


    I workout at a gym that advocates using body weight cardio exercises mixed in with core and yoga. It seems to work really well for rugby. As a game you need strength, endurance, explosiveness , speed and the ability to be able to get knocked down and jump back on your feet. It was the whole get knocked down, jump back up and run thing that I noticed made the difference in being soccer fit v rugby fit.

    www.monkeybargym.com is the website of the gym I go to and it publishes different workouts everyday. You don't have to be a member or pay anything to see the workouts

    Best exercise for Rugby in my opinion is Burpees, just remember to add the jump at the end.

    Hope that helps.
  • Posted by a hidden member.
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    Mar 18, 2009 11:47 AM GMT
    I recommend any kind of interval training (http://en.wikipedia.org/wiki/Interval_training) using a rowing machine, treadmill or cross trainer along with regular, slower CV work mixed in.

    By shifting the inclination or speed on a treadmill every 60 seconds up and down you'll stop yourself getting bored (pushing buttons is distracting) and you'll beef up your endurance and CV in no time. It's punishing but it works, and you only need to do it for 15 / 20 / 30 mins a couple of times a week.

    I recommend interval training prior to the rugby 7s seasons in the summer but it's handy if you want to build yourself up in general.
  • tobyb

    Posts: 111

    Mar 24, 2009 4:53 AM GMT
    rugbylondon saidI recommend any kind of interval training (http://en.wikipedia.org/wiki/Interval_training) using a rowing machine, treadmill or cross trainer along with regular, slower CV work mixed in.

    By shifting the inclination or speed on a treadmill every 60 seconds up and down you'll stop yourself getting bored (pushing buttons is distracting) and you'll beef up your endurance and CV in no time. It's punishing but it works, and you only need to do it for 15 / 20 / 30 mins a couple of times a week.

    I recommend interval training prior to the rugby 7s seasons in the summer but it's handy if you want to build yourself up in general.


    I strongly agree: I always found interval training better suiting to getting rugby-fit. Plus it is less boring and avoids the time investment that longer or endurance cardio requires. Many treadmills have hill interval runs, which are not bad, but speed AND hill intervals work the best, they're intense.

    On timing, assuming there is at least some fitness/conditioning component to your Tues and Thurs training sessions, I recommend aiming to keep up a couple of gym or running days during the season. Monday and Wednesday can work well if the time of day works for you. I say don't work out the day before a game. And the day after, you're likely to feel like nothing more than a light jog or a swim to get the muscles moving again. Or just stretching and nursing the hangover!

    Toby
  • Posted by a hidden member.
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    Mar 24, 2009 4:58 AM GMT
    WWOD?