How Do I Improve My Fitness/strength Over The Summer Holidays So I Can Be Prepared For Rugby Pre-season?
School holiday’s have just started and I was wandering if anyone had any suggestions as to how i could improve my fitness and strength over the summer holidays for when the rugby pre-season starts. I am 14, play in the 2nd row and I have access to a rowing and cycling machine as well as the bleep test, I would appreciate answers using these but also sets of sit ups, press ups and running etc…
There is a great training program put out by the Concept2 rowing maching makers (I am in no way affiliated). See link in sources. Rowing is a great way to not only get in rugby shape but to maintain fitness during season (especially because it’s low impact which is good during season). I would mostly use your rowing machine but offset with cycling for leg strength. The cycling can help build explosive speed. Also, without access to a gym, you should jog at least 25-30 minutes four days a week to build your aerobic endurance. You can do pushups (press ups) four days a week as well. Dan Cottrell had an article about inserting press ups into training sessions for coaches that I’ve used with success (again, no affiliation). So, I would:
- Rowing machine sessions (follow the guide), 4x week
- Jogging, 4x week
- Press ups, 4x week
- Sit ups, “planks”, leg lifts and other core exercises 6x week
- Stretching, 6x week
Do nothing. Eat a lot of junk food. You can be offenseive line man when you get fatter.
this question has been answered so many times.
dude do swimming believe me that will get you in hardcore shape!