Let's Be Frank - August Newsletter

Rugby is a hard physical sport, and for players to be successful they will need to have a high level of fitness. Below are some different methods players can use to prepare themselves for a season of rugby. I will focus on fitness work during three different phases of the year: Off Season, Pre Season, and During the Season.

Pre Season

In the period leading up to a season, the Thursday session (Pre season training night) needs to be replaced with more rugby specific exercise.  As Saturday is the most likely day you will be playing during the season, it is good practice, to get your body into the habit of dealing with higher levels of activity on this day. So a high intensity anaerobic workout is necessary

Pre Season Rugby Fitness Training Schedule

Monday – Weight Training 70% of workout (Gym work, Builds player strength. Exercises should include compound movements: Squats, Chest Press, Lat Pull Downs, Shoulder Press, Shrugs, Dead Lifts, Biceps Curls and Tricep Press) & CV 30 % of workout.

Tuesday – Interval Training 60 % of workout (Emulates game fitness. Short sharp burst of energy, with intervals of rest. Sprints outside or on Treadmill, rowing, swimming or cycling can be used for variety) & Weight Training 40 % of workout.

Wednesday – Weight Training 100 % of workout.

Thursday – Pre Season Training.

Friday – Rest

Saturday – Interval Training 70 % of workout  & Weight Training 30 % of workout

 
Sunday – Long Slow Distance jog or cycle will help with overall endurance levels.

 After ALL training days 10 – 20 mins of stretching and flexibility should be done

Got a fitness question.....email Frank and get the answers & advice you need in the next newsletter 

fjfitness@aol.com

Mobile: 07793324128

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