Getting ready for the new season- even if you are a bit late!

The objective is to begin your physical preparation for the new season. Focus is on improving basic strength and establishing a good aerobic base level. Players with first team aspirations need to deliver some first class perspiration.

At this stage you should be training in some form almost every day - even if it is a recovery session (A light swim, jog or bike ride to actively recover from a heavier training session. This kind of recovery is significantly more effective that sitting in Molly's for several hours exercising your elbow). Some of you may be doing two sessions a day. A typical week should consist of:

At this time we are looking to increase strength so each set of lifts should be carried out towards (80% plus) your maximum. Aim for a couple of light warm-up sets then focus on 3 (max 4!) sets of up to 8 lifts. You should be challenged to make the number of reps each time you lift.

USE A SPOTTER.

One suggestion would be to mix your weights and aerobic work by doing one set of weight based circuits each week. Reduce the weight to 60-70% of maximum and aim for 15 reps. Example:

Its a circuit so take minimal rest (15-30 secs) between exercises and complete each exercise as fast as you can while keeping good form. Repeat 2 - 3 times depending on fitness. Take a 2-3 minute break between circuits. As you get better you can add circuits and/or reduce recovery time.

Running is the most effective aerobic training for rugby. However for bigger players it places a lot of stress on the lower back, knees and ankles. Any running you do should be on grass or a track wherever possible. Make sure your running shoes are in good condition (older than 6 months is time to replace). Rowing (machine based) is also an excellent form of aerobic work for rugby. Swimming and cycling are good as well but need to be done in conjunction with running/rowing.

I suggest you try and vary your aerobic sessions to make them more interesting and challenging, however one session a week needs to be a longer "steady" run/row/swim/cycle. Remember a game lasts for 80 minutes - you should be able to keep going for that length of time at a comfortable pace. If you use gym machines try this one:

Throughout you should be in control of your breathing. If you get breathless you are going too hard. Ease it back immediately. The objective is to complete the time unit.

For the other aerobic sessions I suggest you use interval work and fartlek (speed-play) techniques. Example - This session is a 30 minute (approx) run.

You get the picture. As you get fitter you can up the intensity of the runs and/or decrease the recovery periods. This kind of work can be done just as easily in the pool, on a bike or rowing machine.

DO NOT NEGLECT THIS ASPECT OF YOUR TRAINING. Being flexible and loose will reduce your likelihood of injury. You all know the basic stretches we do before a game. Make sure you do these before and after! each session. This is particularly important when you are lifting heavy weights as your muscles will tend to shorten as they get stronger.
Better still -- Most gyms and clubs seem to have stretching and Yoga classes sessions. These are very effective. Try it.

Abdominals need to be worked regularly (every other day). A strong mid-sections is essential in rugby. No secrets here - hard work on crunches, sit ups and leg raises is required. There are lots of machine exercises that you can do as well. Try them out.

One way of better measuring your effort level and progress during aerobic training sessions is to use an HRM. If anyone would like any advice on using these devices please get in touch with us. They allow you to set an intensity level for a training session and maintain that level without over/under training.