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3 Ways In Which You Can Turbo-Charge Your Rugby Fitness

by John Lark M.A., CSCS

Rugby is the most PHYSICALLY demanding sport in the world. Rugby match fitness requires us to literally pour through the realm of pain and physical limits to produce speed, agility, power, strength and endurance.

It is time for a quicker paradigm change when it comes to conditioning for rugby.

Laps of the field based on a 'strong aerobic base' just wont cut it any more. Here are the reasons why:

1. Ask Yourself - What are the Demands of Your Position?

Rugby's unparalled differences in position and requirements means that when it comes to rugby match fitness, cookie cutter programmes just won't cut it.

What do you do during a match?

Write a simple list of what you do in say a 5 minute block of game time. Write what you down to the tiniest detail. If you are a back-row forward your list may look like this:

1. Scrum for 20 seconds

2. Made 2 tackles

3. Jumped and lifted in lineout

4. Did 5 x 10 m sprints

5. Cruised for 30m x 8

6. Cleaned out 12 rucks

Notice the variety and short bursts of work that make up your position?

2. Now construct YOUR Rugby Fitness Programme

There really is no substitute for hard work. But balls to the wall stuff, focusing on laps of the training field just won't cut it. 4 x 400m do not take into account the physical nature of rugby - the fact that once you are hit then contact running becomes the last thing on your mind!

Think about your demands and bearing in mind studies by Eaves (2001) revealed that the ball is in play for around 35 minutes work a session where you are performing as many rugby specific drills in this time zone with minimal rest.

This can include up-downs, hitting tackle shields, conditioned games and short sprint work.

3. Ensure that You Perform Adequate Recovery Protocals

You are never picked for your performance on the training field. Ensure that you find methods of utilising recovery to enable you to recover for the times it matters i.e match days!!

My top three include:

1. Good Sleep

2. Ice Baths

3. Good Nutrition

There really is no easy way to condition for optimal rugby fitness. Just alot of work and preparation in all departments of speed, strength, endurance and power.