How to GET FIT FOR RUGBY 2.0

🏉 How to GET FIT FOR RUGBY 2.0 🏉

🐻 In this video I share some information around anaerobic conditioning, repeat sprint ability and repeat effort fitness for rugby.

🏉 FOLLOW THIS PROGRAMME TO GET STRONG & POWERFUL FOR RUGBY:
https://www.rugbystrengthandcondition...

ℹ️ Below are a few drills I mention in the video around developing anaerobic capacity.
🏃‍♂️ Anaerobic Capacity # 1
👉 45s all out sprint
👉 4mins of static passing drills
👉 x 6
🏉 Progressions can be in total distance covered within 6 x 45s (usually players will drop-off in distance due to fatigue, perfectly normal. Try running this for 3-4 weeks and by week 4 aim to have minimised the drop-off).

🏃‍♂️ Anaerobic Capacity / Repeat Sprint Ability
👉 Rolling 20s clock…
👉 Flat out sprint to the 22m (or 20m if you want to set out cones…)
👉 Wait at the 22m line for the rolling clock to hit 20s then sprint back to try line.
👉 Wait for the rolling clock again…Go at 40s/60s etc…
👉 X 10

🏃‍♂️ Repeat Effort Fitness: WAR
👉 Rolling 30s clock…
👉 Down up on try line
👉 Sprint to 5m and DU
👉 Sprint back to try line and DU
👉 Sprint to 22m (foot over only) and sprint back to try line
🏉 4 Reps x 4 Sets
💡 Keep the distance and timing the same but manipulate the down ups based on fitness levels.

🏃‍♂️ Repeat Effort Fitness: Malcolms
👉 Rolling 30s clock…
👉 Start at half way and sprint to the 10m line.
👉 DU and then sprint back to half way line and do another DU
👉 Sprint to the 40m line and DU
👉 Sprint back to half way line
🏉 4 mins sets / 4mins rest (active passing etc)
💡 Keep the distance and timing the same but manipulate the down ups based on fitness levels.
💡 We often use this drill during training for “intensity spikes”.

⚠️ REMEMBER THERE ARE LITERALLY 100s of drills that can work to improve fitness for rugby - make sure you’re boxing clever and working hard too.

📚 F U R T H E R - R E A D I N G
Checkout the Wales Anaerobic Test below. This is a great test to use if you are thinking about assessing anaerobic capacity!

👉 Beard A, Ashby J, Chambers R, Millet GP, Brocherie F. Wales Anaerobic Test: Reliability and Fitness Profiles of International Rugby Union Players. J Strength Cond Res. 2019 Dec 4.



👋 S A Y - C I A O - H E R E ⬇️
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🎥 Other videos to check out

✔️ TRAINING TRANSFER
   • RUGBY TRAINING TRANSFER | How to train for...  


✔️ FULL POWER CLEAN TUTORIAL:
   • How to POWER CLEAN: Full tutorial  

✔️ HOW TO GET FASTER FOR RUGBY
   • HOW TO GET FASTER FOR RUGBY  




Happy Training 🙋‍♂️

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