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gozarino
Question:
What's the best way to get peak fitness for rugby - quickly?
I played rugby to a high level before breaking my jaw. I then took two years out the game and ran a couple of marathons. I'm now getting back into my rugby and notice I'm not up to speed with the other guys. I have time to train for it and want to improve my game fitness and speed asap. What can you suggest I focus on?
Asked by gozarino - 12 answers - 40 weeks 3 days ago
tony10
Two years out is a long time, weight training would really help you low rep's heavy weight. You will need to mix aerobic with anaerobic exercises and lots of patience doesn’t set your goals to high at first you will only get despondent. Good luck.
Submitted 40 weeks 2 days ago by tony10tony10
Not yet set
Submitted 40 weeks 2 days ago by tony10bhurst
It depends on what aspects of your fitness you are finding lacking.
As you've been running marathons your aerobic system and endurance are probably well trained. If you are finding that you are lacking the fitness to keep up with other players you may find that this is because you lack the endurance in strength.
I suggest that the best training for this is specifically to develop your core strength. Throughout the game you are always using the muscles that keep your body strong such as your abs and back muscles. Working on this may help you perform the constant tasks in rugby such as rucking, mauling, tackling with greater endurance.
Hope this helps.
Submitted 40 weeks 1 day ago by bhurstroskobosco69
best way to gain the fitness is to play as many games as possible. be it training runs, touch rugby or for lesser teams!
Submitted 38 weeks 5 days ago by roskobosco69if your struggling to pick up games, try boxing/kick boxing training.
the power and strength endurance involved in these disciplines is similar (hitting a heavy bag.....straight arming someone tryibg to crash it up). be as acttive as possible, and remember, if you train slowly, you'l be sow, if you train with power and intent, thats wot you'll be!!!
roskobosco69
best way to gain the fitness is to play as many games as possible. be it training runs, touch rugby or for lesser teams!
Submitted 38 weeks 5 days ago by roskobosco69if your struggling to pick up games, try boxing/kick boxing training.
the power and strength endurance involved in these disciplines is similar (hitting a heavy bag.....straight arming someone tryibg to crash it up). be as acttive as possible, and remember, if you train slowly, you'l be sow, if you train with power and intent, thats wot you'll be!!!
alan_ruddock
I've had good results in pre-season with semi-pro rugby league players using a VO2max cure developed by Danish researchers.
4 x 4-mins at 90-95% HRmax with 3-mins recovery.
If you dont have a HR monitor, get one. If you can't get one, estimate 90% effort.
There's also an excellent protocol developed by a french researcher called Veronique Billat.
30-s at the speed of VO2max (you can estimate this by performing the MSFT) 30-s recovery. Continue this until you cannot maintain your speed.
Playing small sided games is also an option.
Hope this helps
Alan
Submitted 37 weeks 1 day ago by alan_ruddockstuartr
As a rugby coach, martial artist and sports therapist i would recommend all the above, with regular massage treatments.
Submitted 37 weeks 12 hours ago by stuartrThese will aid in your post training session recovery, find someone who has knowledge of PNF, this can aid (as a complimentary treatment) in increasing muscle strength/speed/flexibilty.
L3VZ
what you need to do is get yourself back into ur old routine, start doin shuttle sprints and gradually increase the distance, ur coach should help u with a training programme, i know how u feel i dislocated my ee in the season of 05 and was out for 18 mnths so just follow a desent routine snd everything should go back oin track for u
Submitted 37 weeks 10 hours ago by L3VZNeilLCook
You did say quickly, correct? Two words - plyometrics and sprints.
You should have a reasonably good aerobic base from your marathon training. Add to that with plyometrics - jumps, box jumps, walk through lunges, etc. You need to add strength, so work hard plyometrics on your legs, core and shoulders.
Add in 100% sprint efforts last no more than 30 seconds. These should be full on gut wrenching efforts. The goal is to quickly improve your lactate buffering capabilities, and to improve your ability to move fast.
You can combine the two with hill sprints, skips, bounding and springing.
Getting in as many matches as possible is an excellent suggestion, but they should not detract from your ability to train and properly prepare. The danger is that you will be weaker than your opponents and get injured again.
nlc
Submitted 29 weeks 5 days ago by NeilLCookf5combo
Do some fitness tests on all area to determine which area you are lacking in or play a match or two and analyse which are your weakness now.
Then work on those weakness, your stamina should be fine as you have been running marathons, and then have lots of small side games so you can get more touches of the rugby to gain game speed back faster.
Submitted 28 weeks 6 days ago by f5comboAlex S
hi gozarino
what code (or rugby) and position do you play?
Submitted 28 weeks 5 days ago by Alex Smiket
Yes until you start playing some games you wont really know what your weak spots are that need improvement. I do suggest light weight exercises for the lower body and specific exercises for the fast twitch muscles in your legs, plyo is great and the same exercises runners and basketball players use to run faster and jump higher. I can't wait for the next game i just got some rugby tickets for next week
Submitted 5 weeks 3 days ago by miket