Kettlebell Workout

The Perfect Rugby Workout

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.