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:

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

✔️ FULL POWER CLEAN TUTORIAL:

✔️ HOW TO GET FASTER FOR RUGBY

Happy Training 🙋‍♂️

#rugbystrengthandconditioning #fitness #rugby #conditioning #workout

[monk]

I train Junior rugby players here in Japan, i use malcoms and i can tell you they hate them but their fittness levels and mental toughness has risen.

[realsheedtv]

Definitely brings back memories, thank you for this. My least favorite drill will always be crossing patterns. Sprint diagonally to the corner, jog sideways, sprint the next corner, and walk back to your start. We’d split between backs and forwards, the next group starts again as the following group arrives

[tjrugbymuscle]

Great stuff Fraser! Some brutal sessions at the end here but no doubt will build strong lactic capacity... glad to see you got to suffer yourself at the end there with the Malcolms

[buffaloperformanceandanaly]

Love the content! Will be using this with my middle school and high school teams this season!

[notundermywatch]

Can't thank you enough for your useful content. I'm not a rugby player but
I use the information you provide to improve my performance.

[zacwaterman-thomas]

Another great video, thank you for your help!

[antonynyaga]

Am a gym instructer kenya .today i have a rugby training

[NiallMoody]

Love these videos... QQ, what rest would have in between sets on the Repeat Effort Fitness: WAR?

[virgilrule]

Give me an example on how to organise this for 2024 pre season please. The 3 methods how to get fit for rugby

[MrOBJ]

Hey Fraser, my 12 year old son is about to start his rugby season here in Australia and I was wondering which drills you'd recommend out of these for him to get some fitness. Thanks.

[victor]

for the Anaerobic Capacity drill #1 how many sessions of this do u recommend to do a week for preseason training

[diarmo]

Hi Fraser, is it a good idea to do the war frill as a finisher after some tempo runs and broncos?

[Apocalypse_Dude]

Wanna get fit, come to Oz and play touch….that’ll get you fit👍

[JoalaneKhabele-gqry]

I would like to know, I am not a rugby athlete but I want to pursue it for 2024.
I was playing Netball beforehand.

So I received communication from a friend that leagues with be starting in Feb 2024 and I started training speed.
I am currently on 8mins38secs. 😂💀

Can I have some advice on how I ensure to cut back on the extra 3mins08secs.. and be fast in time for trials and leagues when I get chosen.

[JGsVerdict]

My son is good player, likely will be a 6 or a 7. Do you write programs for 12 year olds to develop them?