The Perfect Rugby Workout

Rugby is one of the toughest sports out there and it requires a multi-faceted approach to fitness. It is important that any rugby workout, aerobic or anaerobic, is tailored to focus on the key aspects of training.

While it is important for backs to be speedy and agile, and forwards to be strong and powerful, the modern rugby player has to have a well-balanced approach to all aspects of a rugby workout in order to be effective. Players need to be big, strong, fast, fit and agile. To do this, a workout needs to be focussed and concentrated on all elements of training from the gym to the practice field.

There are two areas of exercise and fitness that apply to all types of sport training. These are aerobic and anaerobic workout programmes. Aerobic (also known as cardiovascular) workouts focus on stamina, endurance and being physically fit to get around the pitch for the full 80 minutes. Anaerobic workouts tend to focus more on building up strength, speed and power which allow players to make and take tackles, be effective in scrums, rucks and mauls, and have explosive speed over short distances to avoid tackles or score and prevent tries.

Aerobic workout

It is crucial for a player to be able to and this process will be speeded up by having a strong aerobic fitness base.

Aerobic training:

• increases lung capacity
• strengthens the heart muscle by forcing it to pump oxygen around the body to straining muscles
• increases lactate tolerance

Incorporating aerobic training into a rugby workout will take the form of jogging at a low to medium intensity for extended periods of time. It can also involve cycling, swimming and using the rowing and bike machines in the gym.

Anaerobic workout

Rugby involves many instances where power, strength, explosiveness and speed are required.

Anaerobic training:

• increases agility and flexibility in terms of movement, direction and the ability to accelerate and decelerate in multiple directions
• builds up strength and power which is essential for a rugby player in the contact area and at set-pieces
• improves explosiveness and speed which allows players to react much quicker to breakdowns, loose ball and to evade opponents in the tackle

An anaerobic workout will involve a number of training techniques. Static gym work involving weights, medicine balls, kettle bells, machines and bodyweight exercises will build up muscle mass and resistance. It will also involve short, sharp and high intensity sprinting exercises to improve speed and alertness.

A well planned and focussed rugby workout will not only improve overall fitness but will also reduce player’s susceptibility to injury and fatigue. With this in mind, coaches should always be mindful of each individual’s ability and tailor programmes accordingly.

Combining the differing elements of aerobic and anaerobic workouts along with other strength and conditioning techniques will allow coaches to ensure that players are prepared properly and in optimum physical condition for the 80 minutes on the pitch.