How to GET FIT FOR RUGBY 2.0
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- čas přidán 17. 05. 2024
- 🏉 How to GET FIT FOR RUGBY 2.0 🏉
🐻 In this video I share some information around anaerobic conditioning, repeat sprint ability and repeat effort fitness for rugby.
🏉 FOLLOW THIS PROGRAMME TO GET STRONG & POWERFUL FOR RUGBY:
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ℹ️ Below are a few drills I mention in the video around developing anaerobic capacity.
🏃♂️ Anaerobic Capacity # 1
👉 45s all out sprint
👉 4mins of static passing drills
👉 x 6
🏉 Progressions can be in total distance covered within 6 x 45s (usually players will drop-off in distance due to fatigue, perfectly normal. Try running this for 3-4 weeks and by week 4 aim to have minimised the drop-off).
🏃♂️ Anaerobic Capacity / Repeat Sprint Ability
👉 Rolling 20s clock…
👉 Flat out sprint to the 22m (or 20m if you want to set out cones…)
👉 Wait at the 22m line for the rolling clock to hit 20s then sprint back to try line.
👉 Wait for the rolling clock again…Go at 40s/60s etc…
👉 X 10
🏃♂️ Repeat Effort Fitness: WAR
👉 Rolling 30s clock…
👉 Down up on try line
👉 Sprint to 5m and DU
👉 Sprint back to try line and DU
👉 Sprint to 22m (foot over only) and sprint back to try line
🏉 4 Reps x 4 Sets
💡 Keep the distance and timing the same but manipulate the down ups based on fitness levels.
🏃♂️ Repeat Effort Fitness: Malcolms
👉 Rolling 30s clock…
👉 Start at half way and sprint to the 10m line.
👉 DU and then sprint back to half way line and do another DU
👉 Sprint to the 40m line and DU
👉 Sprint back to half way line
🏉 4 mins sets / 4mins rest (active passing etc)
💡 Keep the distance and timing the same but manipulate the down ups based on fitness levels.
💡 We often use this drill during training for “intensity spikes”.
⚠️ REMEMBER THERE ARE LITERALLY 100s of drills that can work to improve fitness for rugby - make sure you’re boxing clever and working hard too.
📚 F U R T H E R - R E A D I N G
Checkout the Wales Anaerobic Test below. This is a great test to use if you are thinking about assessing anaerobic capacity!
👉 Beard A, Ashby J, Chambers R, Millet GP, Brocherie F. Wales Anaerobic Test: Reliability and Fitness Profiles of International Rugby Union Players. J Strength Cond Res. 2019 Dec 4.
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Happy Training 🙋♂️
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Definitely brings back memories, thank you for this. My least favorite drill will always be crossing patterns. Sprint diagonally to the corner, jog sideways, sprint the next corner, and walk back to your start. We’d split between backs and forwards, the next group starts again as the following group arrives
You would only split as backs/ forwards and not front row/ back row? Seems unfair! Haha, but great that you’ve got fond 👀 memories of a bit of the ol’ rugby fitness!
I actually miss training in a group setting too! It helps when you know you are plotting along with some friends! 😂
I train Junior rugby players here in Japan, i use malcoms and i can tell you they hate them but their fittness levels and mental toughness has risen.
Glad to hear the fitness is up 💪 💪
Another great video, thank you for your help!
Happy to help!
Great video, thanks for the drills!
Glad you like them!
Excellent as always Fraser 👍🏻
Glad you enjoyed it
Can't thank you enough for your useful content. I'm not a rugby player but
I use the information you provide to improve my performance.
Glad to hear it’s helping performance improvements 💪
Great stuff Fraser! Some brutal sessions at the end here but no doubt will build strong lactic capacity... glad to see you got to suffer yourself at the end there with the Malcolms
Suffering is an accurate description 🤣🙌
Love the content! Will be using this with my middle school and high school teams this season!
Glad you got something from it mate. I’m already looking forward to when I get to use these again in preseason!
Love these videos... QQ, what rest would have in between sets on the Repeat Effort Fitness: WAR?
Hi Niall, WAR is a rolling 30s clock for 4 reps. Then 1 minute between sets.
So ~15s to complete and 15s rest x 4.
1 min rest (75s if you include rep rest).
Go again. 💪
Hope I’m explaining that understandably, is it clear? If not I’ll write out the exact timings.
@@CoachFmt that makes perfect sense! Will give that a go this week
Hey Fraser, my 12 year old son is about to start his rugby season here in Australia and I was wondering which drills you'd recommend out of these for him to get some fitness. Thanks.
Hi there, to be honest I would assume that there will be a fair bit of running around with the ball during his rugby training. So perhaps it’s just a case of dropping him off at training - clubs are usually pretty good at bringing in various elements to youth sessions like running technique/ fitness drills/ skill drill and then of course some fun games.
That said, if you think it’s appropriate to do a little extra, why not do a “I GO - YOU GO” Malcolms session? You run a rep of Malcolms...when you rest, your son completes a rep... I’ll let you decide who does the hard version and who does the easy version! Performing 6 reps of “I go/you go” for 3 sets would be a great little workout.
Hi Fraser , is it a good idea to do the war frill as a finisher after some tempo runs and broncos?
Or should the sessions in the description be used as stand alone fitness sessions?
Hi Diarmo, that sounds like it would be too much. You could certainly use the “WAR” drill as a finisher at the end of a rugby session. Or you could even bounce between 2 x sets of WAR and 4 mins of a catch and pass drill (passing/ fitness/ passing/ fitness). I generally wouldn’t run a bronco, then tempos then repeat effort all in one session.
@@CoachFmt thanks for the reply, so if I wanted to improve my fitness for the rugby games and conditioning games I could do the war and some kind of passing drill . If I was only able to train on my own would I still be able to do the type of session you suggested but maybe just throwing the ball to myself and passing to a target eg; the post
for the Anaerobic Capacity drill #1 how many sessions of this do u recommend to do a week for preseason training
Victor, it depends on everything else that’s within the session and week. However, we’ve used once a week with great success provided on other training days there’s another fitness stimulus.
I would like to know, I am not a rugby athlete but I want to pursue it for 2024.
I was playing Netball beforehand.
So I received communication from a friend that leagues with be starting in Feb 2024 and I started training speed.
I am currently on 8mins38secs. 😂💀
Can I have some advice on how I ensure to cut back on the extra 3mins08secs.. and be fast in time for trials and leagues when I get chosen.
Two great things buddy: 1) you know where you want to get to and 2) you know where you currently are.
Not everyone thinks that way, so well done on nailing those first two steps because they are crucial!
Your question is quite broad and I don’t have the context of knowing your training history etc. However, I would give a general recommendation of running 3 x per week with the below focusses. Obviously if you were a pro/ had all the time in the world, things could be structured much differently and separated out.
Monday/ Day 1: Accel. Warm up into an aerobic focus session
Wednesday/ Day 2: Accel warm up into anaerobic focus session.
Friday or Saturday/ Day 3: Top Speed session. (change this to repeat speed session after 6 weeks.
Have you tried The California?
I can’t say that I have mate.
Give me an example on how to organise this for 2024 pre season please. The 3 methods how to get fit for rugby
That’s a good video idea. Many ways to skin a cat, but I will make a video on this in the near future.
Also check out my “In Season” rugby video for more examples on organisation.
My son is good player, likely will be a 6 or a 7. Do you write programs for 12 year olds to develop them?
Hi Johnny, I don’t write programmes for 12 year olds. Instead I would fully encourage you to have your son do plenty of different sports as well as rugby. Things like basketball (handling), judo and wrestling (contact skills) have great carryover to rugby and means that you’re challenging his coordination and all-round athleticism. Which is ideal at a young age. Of course, he’ll also look forward to the rugby season because there’s a variety in what he’s doing throughout the year. I’m currently working on an Online Workshop aimed at providing the best exercise knowledge to local coaches and parents. I thing there is still a gap there in terms of what to do and what not to do, so I plan to release the workshop in May 2024.
Stay tuned.