Hi Guys

[Torbimo]

hi guys,

im not new to rugby but hacv recently decided to get back into it after stopping smoking, (was a vice of mine after college)

i am 25, weigh just over 12st and am 6 ft 3" tall,

im after some advice regarding getting my fitness levels back to an acceptable level,

i will on wednesday onwards be going to a training session with my local club and are very much looking forward to it, however i know im unfit and will be going to the gym to get on the treadmill to get my cardio kicked up a gear,

what id like is some info regarding what i can do with weights that will aide me down the wing,

i was always a winger when i played originally and would want to contribute to the teram doing the same again.

my point is can someone advise of a workout plan that would suit me and my goals of having speed but power without being stupidly hench i cant move

any advice will be taken on board here as i dont want to work out to the detrement of my performance on the pitch!

thanks in advance!

 

[TRF_Olyy]

You can't accidentally get hench

I'm just about head out and do some food shopping, however I'll leave this page open and write up some stuff when I get back!

 

[Torbimo]

ill reword it,

idont want to put the weight on in the wrong place and have it decrease my performance as ill need speed and power....

enjoy the food shopping can u do mine too

 

[TRF_Olyy]

Weights wise: Free weights are your friends! Avoid the machines, free weights are much much better
Compound movements are the ones you want to be doing as they hit a large amount of muscles and give you more 'functional strength' than isolation (i.e When's the last you bicep-curled someone off of a ruck? )

Squat, Deadlift and Benchpress are the main three lifts you want to be building a routine around, and then adding in things like pullups, barbell rows etc.etc. to supplement them

If you're looking for routines to start you out with weights wise then one of the main ones (and the one I started out with) is Stronglifts 5x5:
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
It's a really simple program and it really works. Even if you decide not to do the program it's worth reading through the eBook on the site (scroll down to "Download Now") as there's a lot of good info in there


For speed you want explosive power,
This could be through lifts such as the Snatch and the Powerclean or through plyometrics
Things like Box Jumps and depth jumps are great, and just general jumping movements really help your body to adapt to and get better at the fast movements needed for sprinting quickly
If you watch (or just skim through) this video it'll give you an idea of plyometrics you can do pretty much anywhere:

 

[Torbimo]

thanks man, i do appreciate it,

ill have a look at this tonight when im not at work,

do you recommend running or treadmilling?

id like to do some conditioning but am aware it may be worth just gettin used to my heart and lungs not freaking out first before putting them through running across different gradients and surfaces..