Contact conditioning for rugby
Nothing comes close to that feeling after you’ve hit multiple rucks and made a few tackles on the bounce! It’s tough. And doing running sessions alone doesn’t quite prepare you.
This session will prepare you physically for contact for rugby by challenging your BOOST system. Even when you get tired, make sure your technique stays strong. This will help you keep those hits powerful as well as reduce your injury risk.
The warm up:
Complete a RAMP warm up which includes Raising your heart rate, Activating muscles, Mobilising joints, and Preparing nervous system.
The workout:
Watch here:
NOTES
Sets: number of rounds
Reps: number of times in each round
Order: complete the same letters back-to-back for the number of sets written, then move on to the next letter
Tempo: time taken to complete each phase of movement. First number is the lowering phase, second number is pause, third is up phase, fourth is rest phase
Rest: number of seconds to rest for
This workout is for athletes of all levels - adapt the rest time to suit your fitness level (more rest for beginners, less rest for experienced players).
Want to read more about energy systems and how to train specific to your needs? Check out our article here.