Rugby is a tough sport. The people who play it are not afraid of being knocked about, of taking a hit, of risking injury in the pursuit of victory. However, the best players are those who can last the whole game, who are able to keep up the speed and power of their plays and to overwhelm their weaker opponents. How can you achieve that level of strength and power and speed? How can you best put together a training regimen that will leave you ready to dominate your next rugby game? In today’s article we’re going to take a look at the components of a winning regimen that will leave you dominate on the field when it comes time to play the game.
The first thing you must focus on is your endurance. Rugby players have to be able to maintain high speeds for extended periods of time, and need to be able to cross and recross the field time and time again without losing their wind. Toward this end you should blend a combination of long distance running with shorter distances done in intervals. At least once or twice a week you should aim to cover a longer distance, always focusing on being able to pass the speaking test as you do so, and then on another two days you should do interval training.
Interval training is where you test and push your body by doing high intensity bouts of exercise for shorter durations of time with minimal breaks in between. For rugby this might involve running three sets of eight minutes with three minute breaks, where you go as hard as you can for those eight minutes, knowing that you will have a break in between. This also works for sprints, and you should vary up the distances and combinations so as to develop the greatest variety of all round speed and endurance. This is a key element of getting into great form for the game.
Next you have to work on your strength, and that means hitting the gym. Don’t waste your time with isolation machines or fancy toys. Just grab a barbell and do some serious work. Your exercise routine in the gym should involve hard, basic compound moves like squats, deadlifts, shoulder press, bench press, pull ups and clean and jerks. You should focus on power, on explosive speed and form, and this will translate directly over onto the rugby pitch. Best of luck!