Building a Fitness Programme
It is never too late to start planning...
It is never too late to start planning can be an annoying phrase, I know, because there's also seldom enough time to start planning! But let's say you do find a rare moment of calm, the it is worth knowing what to do next.
Planning your players' fitness programmes
The professionals do it and it makes sense for you to do it too. However, I have seen too many "specific" training programmes to know that one size does not fit all. Instead it is better to have some themes to build your sessions around.
Not everyone has access to sophisticated weight training equipment and, if you are running a youth team, the benefits of weight training are not conclusive.
Forwards
1. Interval training – running: Do an intense work out for 30 seconds followed by a short rest period. Running the length of the pitch and then back to the half way, before walking back to the try line 10 times is an example.
2. Interval training – high intensity physical work: Run, wrestle, run, rest. Pair up your forwards pair up. Start both at the half way line, run them in opposite directions to the 22m lines, and then back again to scrum against one another or wrestle each other to the ground. Let them do the activity for 5 seconds before having them repeat their runs and resting.
Backs
1. Interval training – running: Do an intense work out like for the forwards, but making sure they sprint always. Consequently, give the backs longer rest periods.
Straight sprints could be mixed up by running shorter distances with more turns. Some of the work could include the ball.
2. Interval training – high intensity physical work: While the backs would certainly benefit from the forwards "run and wrestle" routine, they would be better employed working on other aspects of their fitness. The fact is the backs just don't need to be as fit as the forwards.
Rugby is a multi directional, multi activity, multi sprint sport. A rugby player is required to run, side step, fall over, get up, wrestle, tackle, pass, kick, amongst other things. This is not the preserve of a sprinter or a long distance runner.
Therefore, though both forms of running are important as part of a wider programme of fitness, they are not the total fitness effort. Mid season is not the time to put in a couple of mega laps of the pitch or look again at the sprinting technique. Save this for pre season.