How to GET FIT for RUGBY
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- čas přidán 27. 04. 2020
- Fitness for rugby isn't black and white. This video covers three methods you can use to improve your aerobic capacity.
Learn not only how to get fit for rugby, but also a little bit of the why.
There are three simple methods that are used all across professional rugby that are easy to implement in getting fit for rugby.
⚠️⚠️⚠️ REMEMBER if you’re not putting in the work, then you won’t get fitter! So, this video will allow you to “box clever” but always remember to “box hard” if the goal is to getting fitter for rugby. Sure, tempo runs might feel easy for the first one or two reps, but wait until rep 6… ⚠️⚠️⚠️
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📚 ADDITIONAL READING 📚
Austin, D., Gabbett. T., & Jenkins. D. (2011). The physical demands of super 14 rugby union. Journal of Science and Medicine in Sport, 14, 259-263
Cunningham, D., Shearer, D., Drawer, S., Pollard, B., Cook, C., Bennett, M., Russell, M., & Kilduff, L. (2018). Relationships between physical qualities and key performance indicators during match-play in senior international rugby union players. PLOS One, 13, e0202811.
Duthie, G., Pyne, D., & Hooper, S. (2003). Applied physiology and game analysis of rugby union. Sports Med 33, 973-991.
Quarrie, K., Hopkins, W., Anthony, M. and Gill, N. (2012). Positional demands of international rugby union: evaluation of player actions and movements. Journal of Science And Medicine In Sport, 16, 353-359.
Happy Training 🙋♂️
#rugbyfitness #fitnessforrugby #aerobicconditioning #rugby #rugbystrengthandconditioning - Jak na to + styl
Great channel mate. I am 42 and want to start playing rugby after 22 year gap. I’m relatively fit but lack the intensity and weight at 6’3 and 87kg. I will join the local rugby club next year in 5 months time. Lots of work to do. Hope to play second row if I can get my weight up healthily. Or maybe aim for Eighth man if not.
Good stuff buddy, I’m sure your local club will welcome you with open arms!
Especially if you’re taking your fitness seriously.
Maybe a dash out in the back row too!
Hope it goes well 🙌
Great vid.
I just started training again and all lockdown I’ve been working on strength. But now I’ve started I realise I should have kept my fitness up. This has really helped. Thanks.
X SilentSlothX Good stuff mate. Hang in there with the ol’ fitness work 💪🙋♂️
Just found this channel, quality content
Cheers Samu!
Solid vid mate, really appreciate the content as just started working with some Rugby lads. Looks like you might have been a St Mary's student as well :)
Glad you enjoyed it bud.
Good stuff, work them hard 🙌
One of the best videos on rugby fitness I have ever watched. Quick Q, how many reps of the 100m tempo runs did you do with your athletes and how many times a week did you do these sessions? For an amateur player do you think just tempos runs are enough to build and maintain fitness?
We built up over the weeks to eventually doing 3 x 5.
Tempo runs (also 30/ 40m tempos) are great but it really depends on where you are with everything and time of season etc. For example, now we're in the thick of things (in season) I'm using an anaerobic drill that is intermittent and lasts 2.5mins total for 'maintaining' fitness. And focusing on dedicating more time (that's allocated to S&C...) on quality speed work.
hi, great video! really motivated me to work harder at conditioning.
i’m 14, and i’m a girl - always been on the heavier side even though i’m short. a friend convinced me to go along to her training about a year ago and i’ve absolutely fallen in love with the game (i play loosehead prop and i’m working with provincial programs as well as the club over the summer). i’ve always done a bit of bodyweight and free weights exercises, but i’m just now starting to get into the gym during the off season which has been a bit intimidating. basically though i’ve been avoiding running and jumping and aerobic fitness like the plague! like i said, the video really helped me. thank you for your content :)
Glad you found it helpful. Enjoy your rugby journey 🙌
I'm 15( year 10) and play for Saracens and I want to improve my fitness in this lockdown as there's not much I can do to progress in terms of rugby skills so how should I go about it.
I would definitely recommend speaking with your coach at Saracens, as they will no doubt have some great guidelines in place.
That being said, at your age I would recommend at least three sessions a week:
GPP Circuits / Session 1
Speed Session / Session 2
Aerobic Session / Session 3
You could try the specific running protocol in the video for something week-to-week progressive 💪
Thank You
🤝
Hey mate, with the season coming up if Im doing weight training 3x will doing fitness sessions 3 x a week intefere with strength gains, im alreadly playing waterpolo 3 times a week and boxing twice is that enough or do i need more fitness specifically aimed at rugby?
Hi buddy, depends on a few details. It sounds like you are doing a lot! I would suggest choosing a focus and putting your energy into that, with the rest of the activities on the back seat. Early preseason, 3 x gym sessions and 2 x fitness session can work well ✔️.
Good advice/content
Appreciate it!
Was supposed to start this a month ago to get ready for preseason training but now preseason training starts next week and ive only been training my stomach
It happens. Don’t worry.
“The best time to plant a tree was 20 years ago...The second best time is today.” 😉
Hey. Great insights! Our grounds dont have field markings and I try to do my runs early in the mornings/late evenings (dark), are there any drills you'd recommend for aerobic capacity from goal post to goal post. Would appreciate the help
Hi mate, one drill comes to mind: “LOS ALDOS” (we call it that anyways...)
⏰ 60s rolling clock
👉 Run from try line to try line
Appreciate the shared knowledge mate
How does one get as fit as some of the professional rugby backs for example handre pollard from the springboks. Although I don’t play rugby I honestly admire the fitness and athleticism of a typical professional world rugby back . Can you share a workout
Joel, I admire their fitness too. Rugby is a strength & power sport…with a lot of high speed running! 🤣
Remember that world class athletes have been training for years, they are the “cream of the crop” and are brilliant problem solvers.
The best thing to do as someone who is not an elite athlete is to identify exactly what capacity you want to develop. Then target that for 4-6 weeks and put a metric on it. In elite rugby players, the general work happens in the off season or early pre season. Then they’re soon onto specific situational games / fitness/ strength drills.
I would recommend stealing the tempos I outline in this video, or even the drills from my “Rugby Fitness 2.0” video to improve your aerobic capacity in a general sense.
Of course, then be hitting the gym like the rugby players do! Sign up for the Rugby S&C App 🙌
Thanks for the content I’m hoping the broncos get me fitter cheers
I would recommend using the bronco just to understand your general aerobic capacity, but more specific fitness work nearer the games period.
@@CoachFmt what would you recommend for fitness building? thanks for the response
@@mrguy7582 I would recommend a progressive plan based off your starting point. Drop me a DM on Instagram and we can get the ball rolling with a few ideas 🙋♂️
How do you plan out your conditioning trainings with gym trainings?
Totally depends on where we are in the season. As well as the priority for the player/ group etc. Right now we are using "fitness spikes" within a rugby session and progressing the intensity of the spikes (each one lasts only 2.5mins!).
Hey man in season at the moment and would like to increase my fitness im 17 and a 104kg prop I really badly need to improve my fitness quickly any tips
Hi buddy, if in-season make sure you attack every rugby session with 100% effort. Get into position quicker than last week. Be the first at the ruck. Take 0.5s to get back on your feet after a tackle, not 1s! These little things help and add up. There are also anaerobic drills you can use when in-season that don't chew-up much time and will certainly challenge your fitness. Video coming next Monday - stay tuned.
I joined rugby but I’m the slowest and the one the dies out first thanks for the help I don’t wanna be a problem for the team
Keep training buddy, progress will follow hard work 🙌
Hello. I'm a utility back. I'm 6ft1.. 100kg. This is my 3rd week of off season training.. any tips to get me more faster and toned.. season is starting next month..
Charlotte, I would suggest working backwards from your first game. It sounds like time is on your side right now. Obviously it depends on your training age and training tolerance, but I would ensure you have at least two dedicated speed sessions a week (with different focusses: acceleration, max speed, change of direction etc) as well as some aerobic fitness work.
Is there a way to implement these methods without tanking your strength? With 3 months until I can play (am in the process of moving and will be joining my team late), I am planning on a 2 month period where I am aiming for the highest 1rm cg bench and squat possible while hypertrophying my upper body and then peppering in some fitness for 4-5 weeks while trying to hold on to those top end strength numbers. I should hit somewhere around 200kg high bar and 140+ on the bench, which is appropriate for an adult club forward, but am concerned that I will lose a lot of strength when incorporating fitness.
Yes, definitely. Use some simple tempos twice a week (6 weeks out). Though definitely worth getting down to your club and joining conditioning games as soon as possible.
To keep the strength a split might look like this:
Monday | Lower Strength
Tuesday | Upper Strength (horizontal) into tempo runs
Wednesday | Off
Thursday | Upper Strength (vertical) into tempo runs
Friday | Lower Power
Saturday | Off or Game Day Replacement Sesh.
Sunday | Off/ recovery
You could switch the Thursday/ Fri around, though I imagine that you’ll probably be running tues/ Thursday with the club. So good to get into that rhythm early.
@@CoachFmt Thanks a ton, coach. Plan on purchasing the in-season program soon. Keep producing the great content!
Hello coach I play number 8,im 186cm weighing 112kg our first game is in a month and 7 days any tips to try and maximize the amount fitness I can gain before then
Hi mate. Roger that.
Hopefully you are running hard in the pre-season rugby sessions 2-3 per week? If so, continue as is 💪. However, if a rugby session is more tactical and feels “easy” for you (let’s say an RPE of < 4/10), it’s a good idea to finish with the repeat effort drill I showed in the video “How to get fit for rugby 2.0”.
Hey bro I’m 16 and will be trialling for 1st division at my school next year I’m not very tall and play 12,13 any advise and training methods
Hi buddy, you’ll be amazed at what two simple S&C sessions a week can do at your age. Get in touch with a local strength coach or school strength coach and NEVER miss a session with him/ her. They’ll keep you right and make sure you’re in the best position you can be for trials 🙌
i have just come off an injury so i havnt doen running for 2 weeks, i just started to get back into fitness but i get terrible shin splints, whats soem ways i can get fit but overcome my shin splints
Ciao Charlie, shin splints are very common but definitely avoidable. First thing is first, check-in with a physio to get accurate guidance and also to be sure you have shin-splints and not something else. In the case of shin splints, nine times out of ten it’s down to organising “on-feet” load and getting your body use to whichever surface you’re running on.
It might be a good idea to perform 2-3 “off feet” conditioning sessions if you’re returning from an injury but in the “all clear” to exercises. From there gradually build up the volume of running you are doing, week by week.
@@CoachFmt thanks for the info!, between the 2-3 weeks off i was just gyming hard and focusing on strengtheing my calves through calf rasies etc w. This week i have done some light jogs which start fine but after a few minutes my calves just ache like i have jsut played a rugby game. I suppose if the pain is in my calf itself its nothing terrible as its probably just achenes from not running in 3 weeks
I’ve been out of rugby for about 6 years now. I used to play it a lot as a teen but 22 now and I’ve just had this urge to get back into it. Currently a bit overweight and prob lost the skill. But I am just dying to get back onto the field.
Get down to your local club and speak with the coach there about the best way to get going again. It’s a great game 🙌
I am thinking about doing rugby but I am out of shape I am nearly 15 years old and 6’1” 228LBS so I want to get faster and stronger in 6 weeks
Aaron, maybe head down to your local club and talk with a coach about joining. They’ll have a beginners course / plan to get you started with your rugby journey. Enjoy 🙌
Hi I’m 15 , and I have only been doing weights recently instead of running. Did a bronco test and got 7:15 and I’m going back to training in 3-4 weeks how will I get my bronco down in that time?
Hi buddy, if you are healthy and well (no injuries etc and cleared to train) I would suggest 3 x per week of fitness.
Try one session of "fartlek" training where you run/ walk/ jog/ sprint for 20mins...Get some good music on and play around with your speed - just make sure you feel it was a tough run after your done!
In another session you could do 1 rep of the Bronco shuttle...As fast as possible (after a good warm up)...How long does it take you to do 1 rep? Take half of that as your rest...Complete 5 reps 💪 🏉 ...
@@CoachFmt will I repeat the bronco session twice to make up the three days?
@@martinsweeney9717 Exactly. Day 1 and Day 3 could be shuttle based work and Day 2 fartlek (not all done consecutively of course).
Hey coach Fmt,I was wondering if you could help out.Im currently 16 years old and when COVID came around last year we had heavy lockdown restrictions which prevented me from going to the gym or even to do any field fitness training to maintain my stamina and endurance.This has caused me to lose all the years of training and fitness which has lowered my bronco time to a 5:45.
We were given the go ahead to start training on our own about a month ago,and I was hoping you could help me to setup a fitness program to lower my bronco to a sub 5 min,aswell as to how I should split the gym sessions with my field sessions
I would appreciate it very much if you can help me
What is the best diet for rugby
Hi mate, there isn’t a ‘best diet’ for rugby. Just a ‘best diet’ or better wording, nutritional strategy for you as an individual ✔️ Email me and we can share ideas 🙋♂️
I played for the 🦁 then got injured I am not fit as I used to be I am a 26 and I'm a lock I want to be top notch again weigh 126kg
When returning make sure you go back slow and steady. Speak with your coach and follow his/her plan to get back to your best.
Good luck!
Me sitting here as a prop: 😐
🤣
Get to the point
I thought I did in the first 5s of the video 👀😉