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<blockquote data-quote="ama1" data-source="post: 153678"><p>Heres a few running workouts that I used pre-season and post-season to build my stamina levels. </p><p>Mark out an area 40metres in length.(Either on a marked field or just step out the distance between mailboxes).</p><p>Put one cone, shoe or other marker at the beginning and another marker at the end of the 40metre circuit.I start a stopwatch and try to sprint from one marker (set at the beginning) to the other (at the 40metre mark) and back again. There and back 5 times.We tried our best to do the whole circuit in under 60 seconds or so.</p><p>I usually train with a friend (we are both loose forwards), so we take turns. I have a short rest and time him while he runs and vice versa. We try to do this after a 5-10 min warm up and we do 3 sets of this circuit usually 2 to 3 times a week (if we can). It used to take roughly 20 mins to complete.</p><p></p><p>Another workout we do is just 10 sets of 40 metre sprints with a timed rest period. Sprint from point A (The Start) to point B (The Finish line).When we get to point B, we start the timer and have 25 seconds to jog slowly back to the point A and get ready for the next sprint. The other person calls out the last 5 seconds of the 25 second break - and calls out Go! when time is up. We use a stopwatch and only start the timer when the runner reaches point B. We reset the stopwatch when its time to do the next sprint. We did this for 8 weeks - every week, we decreased the rest time by 1 second. </p><p></p><p>Lastly, we just ran on a rugby field and ran at different speeds throughout the different areas of the field. Between the goal line and 22m line - we jogged at 50% relative intensity.</p><p>Between the 22m line and the 50m line - we sprinted as hard as we could</p><p>Between the 50m line and the second 22m line - we jogged at 50% relative intensity again and</p><p>Between the 22m line to the goal line - we sprinted again.</p><p>From one goal line to the other, and back ,2 times.</p></blockquote><p></p>
[QUOTE="ama1, post: 153678"] Heres a few running workouts that I used pre-season and post-season to build my stamina levels. Mark out an area 40metres in length.(Either on a marked field or just step out the distance between mailboxes). Put one cone, shoe or other marker at the beginning and another marker at the end of the 40metre circuit.I start a stopwatch and try to sprint from one marker (set at the beginning) to the other (at the 40metre mark) and back again. There and back 5 times.We tried our best to do the whole circuit in under 60 seconds or so. I usually train with a friend (we are both loose forwards), so we take turns. I have a short rest and time him while he runs and vice versa. We try to do this after a 5-10 min warm up and we do 3 sets of this circuit usually 2 to 3 times a week (if we can). It used to take roughly 20 mins to complete. Another workout we do is just 10 sets of 40 metre sprints with a timed rest period. Sprint from point A (The Start) to point B (The Finish line).When we get to point B, we start the timer and have 25 seconds to jog slowly back to the point A and get ready for the next sprint. The other person calls out the last 5 seconds of the 25 second break - and calls out Go! when time is up. We use a stopwatch and only start the timer when the runner reaches point B. We reset the stopwatch when its time to do the next sprint. We did this for 8 weeks - every week, we decreased the rest time by 1 second. Lastly, we just ran on a rugby field and ran at different speeds throughout the different areas of the field. Between the goal line and 22m line - we jogged at 50% relative intensity. Between the 22m line and the 50m line - we sprinted as hard as we could Between the 50m line and the second 22m line - we jogged at 50% relative intensity again and Between the 22m line to the goal line - we sprinted again. From one goal line to the other, and back ,2 times. [/QUOTE]
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