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wild_child · **Joined:** Thu Aug 06, 2009 2:45 pm **Posts:** 134

does anyone have any ideas for training for rugby? i have yet to find a workout that really makes me like every muscle i need to use in a game is worked. for those who dont know rugby requires a shit load of cardio and short burst of strength.

Thomas · **Posted:** Mon Mar 15, 2010 4:55 pm

You need both, I don't have a clue with the sport, but that there is a generally hard thing to achieve. If you want to get better cardio you generally get weaker, if you want to gain strength you generally get worse cardio.

However, if your cardio is already very good, you should focus on getting stronger, and just maintaining your cardio. This way, you will get stronger, and your cardio won't get worse. What's your best quality?

wild_child · **Joined:** Thu Aug 06, 2009 2:45 pm **Posts:** 134

metal_xxx wrote:

You need both, I don't have a clue with the sport, but that there is a generally hard thing to achieve. If you want to get better cardio you generally get weaker, if you want to gain strength you generally get worse cardio.

However, if your cardio is already very good, you should focus on getting stronger, and just maintaining your cardio. This way, you will get stronger, and your cardio won't get worse. What's your best quality?

my best quality is hard to say. i dont really excel at either but i can keep up with most people. if i had to say id go with the fundementals of the game (ie tackling, rucking, scrumaging etc.) im 'in shape' but im not overerly strong, fast nor do i truely excel at cardio (Im normally gased by the end of the end of the half, halfs are 25-30 miniutes )
for rugby i need upper body strength to move people and hit hard. but i also need lower body strength to drive through tackles and rucks. ofcourse i need cardio to go for 30 minutes. any suggestions?
im currently working on mostly upper body strength training and cardio at home. 4 practices a week generally help with the fundamental as well as some fitness

Thomas · **Posted:** Mon Mar 15, 2010 5:19 pm

You should do a bunch of squats and deadlifts, seeing as how it will strengthen and stabilize your entire body and you'll have great success withstanding tackles.

Man, elemental strenght, cardio, movement, and stuff like that, you should focus on in off-season. And when the season is rolling, you should do game-based stuff like technique, handling and stuff like that. Cardio training in the middle of the season will just wear you down for the next game. Heavy strength-training as well.

When does the season end?

wild_child · **Joined:** Thu Aug 06, 2009 2:45 pm **Posts:** 134

metal_xxx wrote:

You should do a bunch of squats and deadlifts, seeing as how it will strengthen and stabilize your entire body and you'll have great success withstanding tackles.

Man, elemental strenght, cardio, movement, and stuff like that, you should focus on in off-season. And when the season is rolling, you should do game-based stuff like technique, handling and stuff like that. Cardio training in the middle of the season will just wear you down for the next game. Heavy strength-training as well.

When does the season end?

season starts mid- late april and ends mid august-early septemper depending on team skill. (its actually two straight seasons

)
so we still try to keep fit and but focus alot on tackling and skills during practice i just did a semister of weight training and didnt see much result so im kind ogf wondering what im doing wrong. but thanks for your help, will try. also about my off season it doesnt start till mid december when football ends

Thomas · **Posted:** Mon Mar 15, 2010 6:30 pm

It doesn't necesarily have something to do with you doing anything wrong, but everything from genes to what you eat have a say in your progress. If nothing works you could supply your training with Creatine, which you will gain some pounds from as well getting as getting stronger.

heatseeker · **Posted:** Tue Mar 16, 2010 6:03 am

wild_child wrote:

does anyone have any ideas for training for rugby? i have yet to find a workout that really makes me like every muscle i need to use in a game is worked. for those who dont know rugby requires a shit load of cardio and short burst of strength.

www.crossfit.com

Seriously.

And a note on creatine, I've heard that once you stop taking it, your muscles just deflate...might be better off going with Monster Milk or whey protein or something like that...

Thomas · **Posted:** Tue Mar 16, 2010 11:08 am

Meh, not gonna happen unless you stop working out...

Protein doesn't make you bigger, which is what everyone seems to believe.

Thrashtildeth · **Posted:** Wed Apr 07, 2010 7:00 am

metal_xxx wrote:

Monday:

Benchpress: 5 sets, 10-8-6-5-4 reps.
Inclined bench with dumbbells: 3 sets, 10-8-6 reps.
Dips: 5 sets, 7 reps.
Pushdown with bar: 3 sets, 10 reps
French press: 3 sets, 10 reps
Pushdown with rope: 3 sets, 10 reps

Since I tend to have a narrow rather than broad grip on the bench bar, my triceps hurt like a motherfucker after Mondays. Like today heh. Forward leaning dips is very effective on the chest, and an important exercise. I recommend you guys try it.

Tuesday:

Squats/Leg-press: 4 sets, 12-10-8-6 reps
Leg extensions: 3 sets, 8-12 reps
Hamstring Curl: 3 sets, 10 reps
Heel raise: 3 sets, 10-12 reps

Thursday

Pulldown with broad grip: 3 sets, 10-8-6 reps
Rowing (sitting) narrow grip: 3 sets, 10-8-8 reps
Pulldown with narrow grip: 3 sets, 10-8-6 reps
Pull-over: 3 sets , 8-10 reps-

* This day I do most excercises without any pauses. I.e I switch between pulldown and rowing after each set. Same with Pulldown (narrow) and Pull-over. I allow myself to do this, because it'll be a whole week until next time, and I can allow myself to break down my muscles even more seeing as how they'll recover in a week.

Friday:

Military dumbell press: 3 sets, 10 reps
Flank raise: 3 sets, 12 reps
Reversed peckfly: 4 sets, 12 reps

For abs I just do normal or varied forms of sit-ups. Effective and nice. You might notice that I don't do biceps. That's because both rowing and pulldown stimulates the biceps pretty heavily as well as your back so it's not really necesarry unless you want them huge.

Holy flying fuck balls.

I run for 30 minutes and do some push ups. And I thought I was working hard!

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