Heading towards Rugby fitness levels

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chrissmith921

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Ok, I've got *checks calendar* 5 weeks until Pre Season training, and therefore 13 weeks until the start of the season.

My weight is near enough ideal - a half stone either way won't make much difference.

Fitness is the goal, and upper body strength.

Target by the start of the season - ability to run 10km without problem, at varying speeds.
Second target - increased upper body strength - not sure what to set as a guideline here (perhaps someone could suggest, lol) - maybe an increase on what I can bench press or something?

I'm eating healthily now, during the day usually eat pasta, salads, tuna, coleslaw and so forth - rather than the likes of chips and stuff.

Dont drink alcohol, smoke or take illegal drugs, so all is well on that front.

To reiterate again - fitness needs to be increased to a good level, whilst increasing upper body strength for the pre season. I hope to keep this up to date as possible and the next entry will be over the weekend.

Does anyone have any tips? :)
 
For your ability to run 10K, get in about 3-4 days of cardio a week, for 30-60 minute long sessions (30 minutes for HIIT, 45-60 minutes for low intensity cardio exercises). I'd recommend more HIIT exercises since you are training to run at various speeds.

Here are a few exercises for each type of cardio:



As for increasing your upper body strength, the bench press is a good way to start but it's not everything (especially in sports). Make sure your triceps and shoulders are also exercised. You should probably train your lower body as well. Lift heavy.

I don't know your stats (height, weight etc) or your routine/diet so my answer is rather general. If you have any questions on exercises or need a good split routine, check here:
 
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chrissmith921 said:
Dont drink alcohol, smoke or take illegal drugs, so all is well on that front.

To reiterate again - fitness needs to be increased to a good level, whilst increasing upper body strength for the pre season. I hope to keep this up to date as possible and the next entry will be over the weekend.

Does anyone have any tips? :)
Click to expand...

Yes, I suggest cigars, liquor, and Irish beer on a semi-regular basis.;)
Actually, why would upperbody strength be the most important in Rugby? I'd think it'd be posterior chain strength that would be the most important. I'm not overly familiar with rugby but it's like soccer a cross between football and soccer as far as I know.

It seems a healthy diet of
push press, Oly lifts, rowing, squat variations, deadlift variations, and plyometrics would be your friend.
 
My lower body is strong and powerful enough for the time being - the upper body lags behind in terms of relative strength (yes most peoples legs are stronger, but the ratio of strength is too much towards lower for me).

Diet before June 1 was just an average mans one - the usual 3 meals a day, no particular pattern really, as of then I've eaten healthier, 5 small meals a day trying to get the right combinations of carbs and proteins etc.

Upper body strength required to make almost a ripping action (as in ripping a ball out of someones hands) so triceps, shoulders and biceps the main areas (obviously traps and so forth as well to be done but those 3 are the main areas)

Plan today:

Gym this afternoon - concentrate on triceps, biceps, shoulders
This evening (bit warm now lol) use a 3 km circuit in my local area to go around twice - starting slow and building as I go - throw in 5 x 100m sprints as I go.

Sound like I'm on the right track?
 
I really think Joe Defranco's Westside for Skinny Bastards would be an ideal program for you.

The only thing I might add a bit differently is the inclusion of some modified Oly work, depth jumps, and some db swings.
 
Thats a quality website, thanks :)

Ok update:

Yesterday - ran the distance as required, the last 3 of the 100m sprints really did take it out of my calves though, still feel it today even though I made sure I did cool down at the end with some light jogging and stretches.
The Gym went well - also did 5km slowly on the treadmill there with a 2.0% incline, did various lifts (please dont ask the technical terms!) but most of them are on the website that evolution has given me in the post above so on the right kind of track :)

Tommorow I'll be doing a 3km run (thats all as have a job interview and some other things to be doing) but I'm going to make sure that I build up speed as I go and finish the last 500m almost as a flat out sprint - plus I've read somewhere on here that can't go and do weights everyday as muscles grow when resting?

Went gym today - pretty much same as yesterday, had a higher speed on the treadmill though for the same distance and incline, hard work and calves paying for it now :(
 
The interview went well so im in a good mood :D its going to play hell with my training but I'll fix that - made me push a bit further and hit the 10km mark today but my legs were like jelly at the end.

No weights today, just cardio - in addition to that 10km I did some work on the exercise bike and did 40 chin ups, its been a good day :D and damn feel good for it :D
 
Ok: Past few days (sorry for slow updates, very busy!!) spent a lot of time doing cardio work rather than any weights - I can comfortably power a 10km run and I'm now throwing in speed work as well - I'll get onto the weights properly next week, but for now its just cardio flat out - getting good gains from it quickly so its good motivation :D
 
Did lots of arm work yesterday, as well as 45 mins on treadmill at 12kmph - the Gym limit when busy is 30mins so was really pushing my luck to get to 45 before someone complained.

Wanted to do the full hour but 45 is fine.

This week I'm going to make sure I do 45mins three times - but increase the speed to 13 for first one, 13.5 for second and 14 for the third, push myself and drive it forward that way. More than likely monday wednesday friday for that.

Leg day today - squats, leg extensions etc - its pretty quiet there at this time (just the odd old person walking on the treadmill at near vertical incline... lol) so should be able to get through it.

My mrs commented that my arms and chest are looking bigger and stronger too - probably just giving me encouragement to continue as I cant see a difference, but it worked lol

Oh and University results on Thursday- so I will be losing weight this week - ****ting it all out probably in the form of bricks!
 
Uni results went well, didnt sleep at all the night before, so did no work out that day.

Since then I've been building in some HIIT training and so forth to the general routine, and building my incline on the treadmill.

Weights going as normal, increasing slowly etc.
 
Ignored that.

Did some cardio work on the weekend and will be doing so again today, hope to get the all clear from doctor to resume training tommorow - its killing me sat around doing f**k all :(

I bet you're wondering why you're reading this... lol
 
Well thats suffered another setback today - car accident number 2 inside 10 days.

Not a happy chappy today as a result - wish people would at least learn to:
a) look over their shoulder when they pull out of a layby (accident 1)
b) stop at a red light when they see i have (accident 2) instead of going into the rear end of my hire-car.

taking the time off now (expected about 10 days from now until back to full training, so could return to the gym sooner, depending on how severely it affects me in the morning) to work on my handling and passing techniques, rather than anything fitness based.
 
Returned to full contact yesterday :D woohoo :D

How glad am I :D

Gym work has been coming along - can easily do 30 mins of 1 min speed 12, 1 min speed 18 on the treadmill now - although my fitness has got a lot better, to look at me you wouldnt believe it had... ho hum :(

Before people suggest cutting - I cant afford (for Rugby) to drop below my current weight, it would put me at a massive disadvantage - so have to try to build muscle AND lose fat at the same time, is it possible? is it f**k. :(
 
pictures now launched

http://www.fitness.com/forum/showthread.php?t=16364&page=2

also ive decided my entire problem lays around sweet things - i have too much a sweet tooth so I've decided to cut them completely away for a month and see what changes it makes.

so here is the count. i want to see it get to 30.

day 1. august 15 - passed :)
day 2. august 16 - passed :)
day 3.august 17 - passed :)
day 4.august 18 - passed :)
day 5.august 19 - passed :)
day 6.august 20 - passed :)
day 7.august 21 - passed :)
day 8.august 22 - passed :)
day 9.august 23 - passed :)
day 10.august 24 - passed :)
day 11.august 25
day 12.august 26
day 13.august 27
day 14. august 28
day 15.august 29
day 16.august 30
day 17.august 31
day 18. september 1
day 19. september 2
day 20. september 3
day 21. september 4
day 22. september 5
day 23. september 6
day 24. september 7
day 25. september 8
day 26. september 9
day 27. september 10
day 28. september 11
day 29. september 12
day 30. september 13
 
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Oh man, if you're anything like me you're going to go through serious sugar withdrawals and yell at everyone. Good luck though, I hope you make it, I'm sure you have more determination than me.:) I love candy so much it's ridiculous. I can make it myself so even if I don't keep it in the house it still gets me in trouble.
 
Rugby training today, did some high speed work and lots of exercise.

Also got to beat the **** into some youth players

All in the name of fun.

Sugar withdrawl symptoms...
 
another day down

did some bicep work in gym today

also bit of benching - 10 reps (5 sets of) at 100kg - 220lbs.

also a one off lift of 134kg (290ish lbs)
 
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