The game of Rugby is very demanding and you must train with a variety of techniques.
There will times when you find yourself just running a slow jog to catch up with teammates, and there will be a time when you have the ball in possession and you need to sprint at maximum effort.
You will also need to have a great deal of strength, as well as muscle endurance during the game to tackle opponents and get out of a tackle situation.
So how do we prepare for Rugby? Well it is simple, do a variety of training which will include strength training with weights, kettle-bells or a inexpensive home-made sand bag.
I highly recommend making a sandbag to workout with.
The sandbag will mimic a opponents body out on the field that you have to throw around.
So I would recommend 2x days a week working with weights, perhaps splitting this up into a Upper-body day and a Lower-body day.
Then 2x days a week using the sand bag.
Here are some sand-bag exercises, you can also do a Google search for more exercises and how-to build a inexpensive sand-bag.
-Bear Hug Squats -Sandbag Rows -Clean and Jerk to over-head -Side to side throws -And simply carrying the bag around the yard in different positions Calisthenics should also be included at least 3x days a week.
I recommend doing a circuit type of workout that consists of, push-ups, pull-ups and sit-ups and you can even add in some squats or lunges.
So do these sets back-to-back with little or no rest.
Then rest after you finish the last exercise for 30 seconds and repeat.
Beginners workout: Repeat this process 5-8 times 10x push-ups 5x pull-ups 10x sit-ups 10x squats (optional) The circuit type of workout will also greatly develop your cardiovascular system as well.
As for endurance, I would work on a triathlon type of training consisting of running, swimming and biking.
Day 1.
Run 30mins Day 2.
Swim 30mins Day 3.
Bike 30mins Day 4.
Off day So we have most basis already covered above, lets really hit your anaerobic system.
This system is necessary for when you are sprinting or doing a high-intensity type of work out on the Rugby field.
Running Sprints would be highly recommended to target this system.
8x100m sprints would be a perfect workout.
Remember to change up your workouts often, maybe include some boxing with a heavy-bag or rope-climbing.
There will times when you find yourself just running a slow jog to catch up with teammates, and there will be a time when you have the ball in possession and you need to sprint at maximum effort.
You will also need to have a great deal of strength, as well as muscle endurance during the game to tackle opponents and get out of a tackle situation.
So how do we prepare for Rugby? Well it is simple, do a variety of training which will include strength training with weights, kettle-bells or a inexpensive home-made sand bag.
I highly recommend making a sandbag to workout with.
The sandbag will mimic a opponents body out on the field that you have to throw around.
So I would recommend 2x days a week working with weights, perhaps splitting this up into a Upper-body day and a Lower-body day.
Then 2x days a week using the sand bag.
Here are some sand-bag exercises, you can also do a Google search for more exercises and how-to build a inexpensive sand-bag.
-Bear Hug Squats -Sandbag Rows -Clean and Jerk to over-head -Side to side throws -And simply carrying the bag around the yard in different positions Calisthenics should also be included at least 3x days a week.
I recommend doing a circuit type of workout that consists of, push-ups, pull-ups and sit-ups and you can even add in some squats or lunges.
So do these sets back-to-back with little or no rest.
Then rest after you finish the last exercise for 30 seconds and repeat.
Beginners workout: Repeat this process 5-8 times 10x push-ups 5x pull-ups 10x sit-ups 10x squats (optional) The circuit type of workout will also greatly develop your cardiovascular system as well.
As for endurance, I would work on a triathlon type of training consisting of running, swimming and biking.
Day 1.
Run 30mins Day 2.
Swim 30mins Day 3.
Bike 30mins Day 4.
Off day So we have most basis already covered above, lets really hit your anaerobic system.
This system is necessary for when you are sprinting or doing a high-intensity type of work out on the Rugby field.
Running Sprints would be highly recommended to target this system.
8x100m sprints would be a perfect workout.
Remember to change up your workouts often, maybe include some boxing with a heavy-bag or rope-climbing.