Fitness Tips "Fatigue makes cowards of us all." "By failing to prepare - you are preparing to fail" The objective* is to improve your basic strength and establish a good aerobic base level. At this stage, you should be training in some form almost everyday - even if it's a recovery session (a light swim, jog or bike ride to actively recover from a heavier training session.) A typical week should consist of: 3 aerobic fitness sessions 3 strength sessions Stretching / Flexibility / Abdominal sessions Strength Training At this time we are looking to increase strength so each set of lifts should be carried out near the maximum weight you can handle. Do a couple of light warm-ups, then focus on 3 sets of up to 8 lifts. Challenge yourself to do all 8 repetitions. Use a spotter if one is available. Focus on the following basic lifts: Squats - If you only have a few minutes to work with do this exercise. It is the most effective all round strength developing lift. Clean (press is optional). Make sure you have good form. Bench Press (flat or incline) Military Press (shoulder) Biceps Curl Lattismus Pulldown (in front is better) Dead Lift Weightlifting and Aerobic Workout Try this workout once a week. Use minimal rest between sets and complete each exercise as fast as you can while keeping good form. Repeat 2-3 times depending on fitness. 15 reps - Bench Press 30 ab crunches 15 Shoulder Press 20 squat thrusts 15 biceps curl 20 push-ups 15 squats 20 back arches (lie on stomach raising upper torso and legs) 15 Lat pulldowns 20 Squat thrusts with jump 15 cleans 20 star jumps Aerobic Training Running is the most effective aerobic training for rugby. Any running you do should be on grass or a track whenever possible to reduce leg stress. Rowing is also a good activity for training for rugby. Vary your aerobic sessions to keep them challenging. One session a week needs to be a longer, steady run, row or swim. Remember that a rugby game is 80 minutes - you should be able to keep going for that length of time at a comfortable pace. Gym Machine Workout Keep in control of your breathing throughout, if you get breathless you are going too hard. The object is to complete the time units. 5 min - bike warm-up Stretch 10 min - steady bike 15 min - steady rowing 10 min - steady stair climber 5 min break - water and stretch 10 min - row 10 min - treadmill 10 min - cycle 4 min - treadmill 5 min - warm down (bike, row or jog) Stretch Running Aerobic Session 5 minute warm up jog     1 min. - Run at 70%     1 min. - jog     2 min. - run at 70%     1 min. - jog     3 min. - run at 70%     1 min. - jog     4 min. - run at 70%     1 min. - jog     5 min. - run at 70%     1 min. - jog     2 min. - run at 70%     1 min. - jog 5 minute jog warm down Flexibility and Stretching Do not neglect this aspect of your training. Being flexible and loose will reduce the likelihood of injury. You know all the basic stretches we do before a game. Make sure you do these before and after each session. For your warm-up, you should be moving around (run, bike, etc.) for at least 5-7 minutes (this can include running drills like high knees, carioca, butt kickers etc.), followed by dynamic stretching movements. Limited static stretching is OK if you need to wean yourself off it. Abdominals Abs need to be worked out every other day. A strong mid-section is essential in rugby. No secrets here - hard work on crunches, sit ups, and leg raises is required. There are many ab machines available in the gym as well - give them a try. *Fitness Author: Richard Lunam Here is an excellent fitness program and fitness tips from Florida Rugby Union U23 Program. You don't have to be under 23 to use this program! : ) All files are in Microsoft Word Format Intro and Training Notes, and Acceleration Drills by Position General Lifting/Fitness - Description of Exercises Primary Lifts Check Off List and Fitness Survey Four Week Fitness Program Four Week Training Program Notes