With the rugby season at all levels except Premiership level now all cancelled, gyms closed and all team training sessions equally cancelled, maintaining fitness can become a concern for some players. In addition to that, rugby fitness is different to many sports in the sense that it combines both anaerobic and aerobic fitness as well as requiring players to be strong, explosive and agile. With that in mind, at Pro Rugby we’ve compiled a list of rugby fitness training from home sessions and exercises to give players some inspiration to keep fit during this lockdown period.
WORKOUT 1: SHUTTLES EMOM
SummaryIntensity and duration: 70-80% HR, RPE 6-8. EMOM (Every Minute on the Minute) for 8-10 minutes, 2-3 sets with 2-3 minutes rest between each set.
BenefitsShuttles aim to improve your anaerobic fitness they can also be beneficial for your footwork and acceleration with the constant changes of directions and turns on each marker.
How to do itStarting on the first cone run to the 5m cone and back then to the 10m cone and back, then the 15m cone and back and finally to the 20m cone and back. That counts as one rep and should take you approximately 30-45s, then rest until your timer reaches 1 minute and then repeat again on every minute until the you reach the end of your set time.
WORKOUT 2: TABATA
SummaryPerform each exercise for 20 seconds, rest for 10s, continue for 4-8mins. 2-3 sets with 2-3 minute rest period between sets.
BenefitsWith short recovery intervals and high intensity exercising Tabata workouts are a great way to train both aerobic and anaerobic fitness whilst also working on your muscle resistance and strength on movement like push up, lunges, squats etc… You can also chop and change the exercises you choose to do in your Tabata workout which can be great if you are carrying a particular injury.
How to do itPerform each exercise for 20 seconds, rest for 10 seconds then move on to the next one for 20 seconds, rest for 10 seconds, move on to the next exercise and repeat for your chosen amount of time.
WORKOUT 3: 30/30 INTERVALS
Intensity and duration: 70-80% HR, RPE 6-8. Perform for 6-10 minutes and 2-3 sets with a 3 minute rest period in between.
This workout is aimed at improving your cardiovascular and anaerobic fitness.
How to do it
Perform each exercise for 20 seconds, rest for 10 seconds then move on to the next one for 20 seconds, rest for 10 seconds, move on to the next exercise and repeat for your chosen amount of time.
WORKOUT 4: CROSSFIT
6 ROUNDS FOR TIME
24 AIR SQUATS
24 PUSH UPS
24 WALKING LUNGER
400 METER RUN
Complete 6 rounds of all the exercises and runs in the quickest time possible.
Crossfit style training sessions are great for rugby players, especially for rugby fitness training from home, out of season as they mirror the requirements of a rugby game in some aspects. Combining high repetition bodyweight exercises and high intensity cardiovascular exercises allows to train several aspects within one session, improving both strength and anaerobic fitness.
How to do it
It doesn’t get much simpler! Start your timer off and complete all exercises and the run and repeat 6 times. Your score is the time it takes you to complete the total workout, take a note of it and aim to beat it each time!
WORKOUT 5: MALCOLMS
Summary70-80% HR (never above 85%) or 6-8 RPE. 40 seconds work, 80 seconds rest x 5-10, 2-3 sets with 3 minutes recovery in between.
BenefitsMalcolms aim to improve your cardiovascular and anaerobic fitness as well as working your footwork and speed off the floor.
How to do itUsing the halfway and 10 meter lines on a rugby pitch or marking 3 lines each 10 meters apart start on your chest on the middle line. Jump up and sprint to the line in front of you. Perform a down-up and sprint to the furthest line, there perform another down up and return to the halfway line, finishing chest on the floor. Continue for 40 seconds of work then resting 80s before repeating for your chosen amount of repetitions.
Building and maintaining match level fitness is not easy – especially with limited access to equipment, facilities and even possibly restricted. Having said that, there are still plenty of solutions to do rugby fitness training from home and achieve a good workout and keep your fitness ticking and even get ahead of the game.
With the current situation in mind, these workouts are generic sessions created to give rugby players a good blow out and mimic rugby specific requirements however they are generic workouts which may not be suited for everyone. If you are interested in getting bespoke training programmes covering strength training, conditioning, position-specific skill sessions and mobility sessions then visit our programmes page here, or get in touch with us.