How to GET FIT FOR RUGBY 2.0

Sports
Published on Apr 27, 2024
? How to GET FIT FOR RUGBY 2.0 ?

? In this video I share some information around anaerobic conditioning, repeat sprint ability and repeat effort fitness for rugby.

? FOLLOW THIS PROGRAMME TO GET STRONG & POWERFUL FOR RUGBY:
https://www.rugbystrengthandconditioning.com/ebooks/p/ignition

ℹ️ Below are a few drills I mention in the video around developing anaerobic capacity.
?‍♂️ Anaerobic Capacity # 1
? 45s all out sprint
? 4mins of static passing drills
? x 6
? Progressions can be in total distance covered within 6 x 45s (usually players will drop-off in distance due to fatigue, perfectly normal. Try running this for 3-4 weeks and by week 4 aim to have minimised the drop-off).

?‍♂️ Anaerobic Capacity / Repeat Sprint Ability
? Rolling 20s clock…
? Flat out sprint to the 22m (or 20m if you want to set out cones…)
? Wait at the 22m line for the rolling clock to hit 20s then sprint back to try line.
? Wait for the rolling clock again…Go at 40s/60s etc…
? X 10

?‍♂️ Repeat Effort Fitness: WAR
? Rolling 30s clock…
? Down up on try line
? Sprint to 5m and DU
? Sprint back to try line and DU
? Sprint to 22m (foot over only) and sprint back to try line
? 4 Reps x 4 Sets
? Keep the distance and timing the same but manipulate the down ups based on fitness levels.

?‍♂️ Repeat Effort Fitness: Malcolms
? Rolling 30s clock…
? Start at half way and sprint to the 10m line.
? DU and then sprint back to half way line and do another DU
? Sprint to the 40m line and DU
? Sprint back to half way line
? 4 mins sets / 4mins rest (active passing etc)
? Keep the distance and timing the same but manipulate the down ups based on fitness levels.
? We often use this drill during training for “intensity spikes”.

⚠️ REMEMBER THERE ARE LITERALLY 100s of drills that can work to improve fitness for rugby - make sure you’re boxing clever and working hard too.

? F U R T H E R - R E A D I N G
Checkout the Wales Anaerobic Test below. This is a great test to use if you are thinking about assessing anaerobic capacity!

? Beard A, Ashby J, Chambers R, Millet GP, Brocherie F. Wales Anaerobic Test: Reliability and Fitness Profiles of International Rugby Union Players. J Strength Cond Res. 2019 Dec 4.

? S A Y - C I A O - H E R E ⬇️
? INSTAGRAM:
https://www.instagram.com/coachfmt/?hl=en

? YOUTUBE:
https://www.youtube.com/user/fmtonline

? WEBSITE:
www.rugbystrengthandconditioning.com

⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️

? Other videos to check out

✔️ TRAINING TRANSFER
https://youtu.be/R9pk7dcVMRc

✔️ FULL POWER CLEAN TUTORIAL:
https://youtu.be/pmUozlUQuEM

✔️ HOW TO GET FASTER FOR RUGBY
https://youtu.be/b8rMTlru2_M

Happy Training ?‍♂️

#rugbystrengthandconditioning #fitness #rugby #conditioning #workout