Pre season fitness

[Howzy]

Does anyone know anyways I can improve my overall speed, cardio fitness for running and my acceleration as these are the main things I need to improve on over pre season

 

[TRF_Olyy]

Sprints, hill sprints, plyometrics, weights and technique work!

 

[Howzy]

Does this include the sledge training and parachute running ?

 

[TRF_Olyy]

Can do if you have the equipment - both work well.
Can also do ladder work to work on footspeed, again: if you have the equipment, and hurdle work (though kind of comes under plyometrics!).

 

[big ginger 8]

Tbh I don't see the point in doing fitness work at this stage with the season still so far off. I'd concentrate more on strength/power now.

 

[TRF_Olyy]

Depends what your goals are.

While, obviously, increased strength and power form gym based work will definitely help - if your main aim for the off season is to improve speed and/or fitness then you should work on that a lot too, not just have it in the last month or two.

 

[Jayatron]

I use to be in great shape, then I went to uni. I really need to get out and train, but easier said than done.

 

[ratsapprentice]

Strength work and hill sprints now, moving to power work and hill sprints closer to the season.

Add whatever detail you want to that. And if you really think you are strong enough now, then I guess you could focus more on power/OL now.

 

[Howzy]

Can do if you have the equipment - both work well.
Can also do ladder work to work on footspeed, again: if you have the equipment, and hurdle work (though kind of comes under plyometrics!).

The gym I go too has all the strong man competition stuff. Including a resistance sledge so I'm looking to use it to improve my speed

 

[Don't Skip Leg Day]

Personally i think you should do strength training like Squats, Deadlift, VBench and OH press for a good 6 weeks and then switch to pwoer training like Clean & press, jump squats which will really help with power.


In the off season i am trying to improve fitness as well as speed and i've been doing an 8 week running progmramme to get me running more as i find that seems to help fitness a lot and when my legs arn't as tierd i run quicker in a match as i have more energy.

 

[Howzy]

Personally i think you should do strength training like Squats, Deadlift, VBench and OH press for a good 6 weeks and then switch to pwoer training like Clean & press, jump squats which will really help with power.


In the off season i am trying to improve fitness as well as speed and i've been doing an 8 week running progmramme to get me running more as i find that seems to help fitness a lot and when my legs arn't as tierd i run quicker in a match as i have more energy.

This is what I am trying to do. Improve my lactic acid resistance within my leg muscles

 

[Don't Skip Leg Day]

This is what I am trying to do. Improve my lactic acid resistance within my leg muscles

I hope we both manage to do it. Each year i normally just focus on squats & deads but i still really struggle with the fitness so this year i've choosen to change how i do things although some of the sessions have been brutal. My saturday session was:

Squats 110kg 3 sets of 5
Deads 100kg 3 sets of 5

Jog 6minutes fast run 1 minute x 3 sets

I think i'm going to do t he cardio first tonight and then the weights. The programme i use was based on teaching you to run for 30 minutes straight so the next running session is jog 5 minutes run 2 minutes x 3 sets.

I couldn't really find anything made for what i want and thinking about it it's just my general fitness that needs improving.

 

[ratsapprentice]

Jogging won't really do much apart from make you better at jogging. Sprints are a far more efficient way of improving your cardio.

 

[Howzy]

thats what i need cardio and something to build up the lactic acid resistance so that i dont feel worn down within a match. once i get a free week im going to embark on a massive training program.

Monday - Shoulders
Tuesday - a short jog
Wednesday - Chest
Thursday - also a short jog
Friday - Back and some resistance training (use of sledges and ladders)
Saturday - more resistance training down the rugby club
Sunday - rest day

 

[Don't Skip Leg Day]

thats what i need cardio and something to build up the lactic acid resistance so that i dont feel worn down within a match. once i get a free week im going to embark on a massive training program.

Monday - Shoulders
Tuesday - a short jog
Wednesday - Chest
Thursday - also a short jog
Friday - Back and some resistance training (use of sledges and ladders)
Saturday - more resistance training down the rugby club
Sunday - rest day

I don't mean to be critical but you should probably look at doing either a push/pull or a full body split rather than individual body parts, it's much more functional to rugby training.

As for the running/jogging, what i'm doing is a base interval training programme until the season starts, thats when you work more on sprint training and what not. I think it's something i've missed and if i couldn't run fast for 30 minutes before the season and i can when i start the season that gives me the base fitness which i have been missing.

yes interval training is much more rugby specific but this is very early pre-season.

 

[TRF_Olyy]

......I'm not seeing a leg day in there...
Please please don't say you're not doing squats?

 

[Howzy]

......I'm not seeing a leg day in there...
Please please don't say you're not doing squats?

Well I did forget to mention every gym session I include a little bit of leg work as well as biceps and triceps integrated between sessions

 

[TRF_Olyy]

Squats and Deadlifts should be your most important two lifts for rugby - it shouldnt be "a little bit of legs" - they should be the focus of your training!

Sent from my GT-I9305 using Tapatalk 2

 

[Howzy]

What so I can't walk the next day ;(

 

[TRF_heineken]

What so I can't walk the next day ;(

Yes!! Squat till you puke!!