Rugby is a sport where aerobic work is mixed when we maintain the race during the game and anaerobic when we make starts or changes of rhythm. For this reason, maintaining a good physical condition during the 80 minutes of the game is very difficult if you do not do a good training before and during a competition.
A good rugby training should combine these two energy systems and optimize them, allowing you to get the most out of each match.
Learn how you can train both training systems specifically for rugby.
Aerobic system in rugby
The energy in this system is obtained from oxygen , so low or moderate intensity workouts should be performed and not longer than ninety seconds. Some examples of aerobic activities could be a continuous run for 20 minutes, swimming, even watching television.
1. Tempo training
Work is done at an intensity between 50% and 70% of the FCM . An effort will be made to allow us to articulate words but make it difficult for us to have a conversation. The breaks will be greater than the work time. Taking a 50m race as a reference. depending on the position you play you could do sprints of:
- Pillar 11-12 seconds.
- Second line 10-11 seconds.
- Heel or striker 9-10 seconds.
- Inner center 9-10 seconds.
- Outside center 8-9 seconds.
To calculate your distance per second, time yourself how long it takes you to run a 50-meter run. Divide 50 by the time taken to calculate the pace at which you can run, that is, meters / second. To this result, calculate the frequency at which to work, for this multiply by 0.5 or 0.7 depending on the percentage of FCM you decide to train.
2. Maximum Aerobic Speed Intervals (MAS)
The VAM determines the running speed achieved by a runner when his oxygen consumption is maximum . Knowing this value we can determine the training rhythms. To calculate the VAM, time a run of 2000 meters at 90% of your frequency and add 400 meters at 100%. Divide 2400 by the time obtained in seconds and you will get the meters / seconds in which you have to execute the intervals.
Anaerobic system in rugby
This system includes explosive and intense activities with short recovery periods, which usually do not exceed two minutes. Energy is released in the absence of oxygen. Some examples of anaerobic activities are:
- Perform strength exercises such as squats or chin-ups.
- Do a 100-meter dash.
1. High Intensity Intervals Over Time (HIIT)
In this method the activity is completed almost to 100% of the cardiac capacity, leaving breaks of equal time in case we have a good physical condition. For those who start, it is better that they make a greater recovery than work and gradually reduce rest times until they achieve intervals of 1: 1.
To calculate if we should reduce the rest time we must measure the distance of the high frequency intervals, if they all leave with the same distance it is time to reduce the rest.
An example of working in HIIT can be:
- 5 work series of 30 “with another 30” of recovery.
- 2 minute break.
- Repeat previous series.
So that work is not boring, you can do this training with any gym equipment: treadmill, elliptical, bicycle, machine rowing, among others.
4 week training for rugby players
Once the bases of any rugby training have been explained, we go on to reel off this specific 4-week rugby training; HIIT will be performed on the first day and TEMPO or MAS will be worked on the third day.
Week 1 and 2
Day 1: HIIT
In rowing machine he performs:
- 6 sprints of 100 meters with breaks of 25 ”.
- Rest 2 minutes.
- Repeat the above.
Day 3: Tempo Training
Running intervals (in the field). When it is said to be completed in 30 seconds, this includes the rest time. For example, 50 meters in 30 seconds would be completed in an interval of 10:20 (10 running, 20 resting). This will depend on your state of form as mentioned above.
- Race: 6 series of 50 meters that you must complete in 03:00 minutes.
- From staging line -> 22m line -> go back to line. 2 series to be completed in less than 01:00 (100 meters).
- From sighting line -> to dead ball line -> near the 10m line. It does not take more than 30 seconds.
- From the 10 meter line -> 10m opposite line -> return to the first line -> to the center of the field. 50 meters to complete in 30 seconds.
- From midfield -> 22m. -> return to midfield. 50 meters to complete in 30 seconds.
- 50m race to complete in 30 seconds.
- 100m race to be completed in 01:00 minute.
- Complete three times for this circuit to run a total of 2,100 meters in the form of intervals at your VAM each.
Week 3 and 4
Day 1: HIIT
In rowing machine he performs:
- 6 sprints of 100 meters with breaks of 20 ”.
- Rest 2 minutes.
- Repeat the above.
Day 3: Tempo Training
Running intervals (in the field). When you say 04:00 and 400 meters, it means that 8 intervals of 50 meters must be completed in a total of 4 minutes, with breaks included.
- Race 50m x8 (04: 00 / 400m)
- From test line -> 22m line -> returns to line x2 (01: 00/50 m)
- From scrimmage line -> to dead ball line -> near 10m line x1 (00: 30 / 50m)
- From the 10 meter line -> opposite line 10m -> return to the first line -> to the center of the field x1 (01: 00 / 100m)
- From midfield -> 22m. -> return to midfield x1 (00: 30 / 50m)
- 50m race. x1 (01: 00/50)
- 100m race. x1 (01: 00/100)
- Complete three times to run a total of 2400 meters.
Reference
- Nitman, Rob. Ready for rugby: a 4 week in season fitness program. For breakingmuscle [Revised April 2016].
