So my buddies girl talked me into playing rugby. My first practice is in two weeks, i pretty much have no idea what i need to be doing as far as lifting and condition work. I’ve been doing a mash up of running, sprints and treadmill work. My cardio sucks very badly as i’ve beeb purely lifting heavy and doing bodybuilding stuff.
I would love as much input as humanly possible as far as what my weight lifting program should be and maybe some stuff to get my endurance up. Its a pick up Rugby thing its not like im gonna be a pro, but i definitly wanna crush some people on the feild. Im strong and some what fast i just have no endurance yet.
Im currently 210, about 13 percent bodyfat and 5 10. Just a little info. And this is my first post, i had no idea where to put this. THANKS GUYS!!![/quote]
You’re biggest issue will definitely be your fitness. Since practice is starting soon there’s not much you can do about it until then, so don’t get too worried. You will get a lot better during practice.
As far as lifting goes, I run 5/3/1, and I think it’s great for a rugby player. It will allow you to keep making strength gains without killing yourself in the gym and without having to spend a lot of time thinking about it.
When your practice starts, you will have to cut down on your lifting. 2 days a week is the general advice. The way I set it up is like this:
Friday- recovery session. This generally will mean an extra foam rolling/stretching session and some contrast baths
Sunday- recovery session, same as friday
It’s important to note that I only do the prescribed reps in season, save your energy for practice.
I also foam roll/stretch every morning in addition to the recovery sessions and what we do in practice.
When you get to your offseason, you can lift more often. Conditioning work will absolutely have to be a priority. I cannot tell you how many guys I see that can’t play a full match because they are out of shape.
I train 4 days a week during the offseason, usually Sunday, Monday, Wednesday, and Friday.
I follow this general template:
2-3 assistance lifts, usually for 3 sets each
Hard conditioning work
For conditioning work, you have to realize that you need both an aerobic base (like jogging/running a few miles) and the ability to sprint/run fast over and over and be able to recover quickly.
There are all kinds of ways to approach this. 1 way would be to do 2 session of running/jogging continously, and 2 days of interval/sprint work. The way I like to do it is to combine the 2 in the same training session. Currently it looks like this:
2 mins of running, 1 minute of slow jogging or walking x3
30 seconds of running fast, 30 seconds of jogging or walking x4
10 seconds of sprinting, 1 minute of jogging or walking x6
There are plenty of ways to adjust this to your fitness level. There are a million programs online you can find as well.
I know this is a lot of information and is kind of all over the place, but if you have any questions I’ll be happy to help.