Just wondered if people could tell me the best exercises and diet to get a rugby player body. Also I’m currently doing swimming to reduce my weight a bit already.
Weight circuit training combined with your swimming. Work out all your muscles in a circuit and do some extra benching, you might want to do some running as well.
I have started using the gym cardio equipment to train with a heart monitor. I was wondering what is the most effective heart rate to burn fat and increase fitness. Secondly what is the best cardio equipment for rugby fitness, treadmill, Bike, sitdown bike, rower, crosstrainer? I live in a place where there isn’t room to train properly outside so the gym is my only option.
Thanks for your advice. I am a 27 year old male rugby player, around 87kg (194lbs), 5′11″ tall
The latest word is that you do a minute or two of anaerobic training in the middle of an aerobic session. I don’t know whether there’s anything to it. The Energy Efficient or Recovery Zone – 60% to 70% Training within this zone develops basic endurance and aerobic capacity.
All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs. Check out the Fat burning zone page.
The Aerobic Zone – 70% to 80% Training in this zone will develop your cardiovascular system. The body’s ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.
The Anaerobic Zone – 80% to 90% Training in this zone will develop your lactic acid system. In this zone your individual anaerobic threshold is found – sometimes referred to the point of deflection (POD). During these heart rates the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used.
One of the by-products of burning this glycogen, is the runners worst enemy, lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This happens at an individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace. This is your anaerobic threshold or POD.
Through the correct training it is possible to delay the POD by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher. The Red Line Zone 90% to 100% Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.
15 Jun 2009
Dan Carter returned to New Zealand last month and has been weighing up offers from Auckland and Canterbury. This afternoon Carter signed on the dotted line with Canterbury.
Carter, the injured All Blacks’ first-five eighth has re-signed with the Canterbury rugby Union through until the end of 2011.
It is reported that Auckland was prepared to pay Carter as much as $400,000 a season to move there. This must have been attractive to Carter who now resides in Auckland although Carter says Christchurch has always been home.
I am sure the Canterbuy rugby fans will be pleased with his loyalty to the region.
04 Jun 2009
To view video, please click on the post title
A living rugby legend – Jonah Lomu from New Zealand
A short video on Jonah Lomu featuring some of his great runs, including the run against england in the 99 world cup. Song: Baba O’Reilly – The Who
Duration : 0:2:34
20 Apr 2009
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My Tribute to some of the best Welsh rugby tries from the best sidestepping wizards of Welsh rugby, past and present. Wales Rugby at it’s best!
Shane Williams, Ieuan evans, Gareth Edwards, Phil Bennett, JJ Williams, Jonathan Davies, Gerald Davies and more more more. Song – You’re the Best Around, Artist: Joe Esposito -plus- The World in Union, by the Fron Male Voice Choir of Wales. Grand slam champions 2008! yeah!
Duration : 0:7:19
01 Apr 2009
Unwanted Warriors playmaker Michael Witt has completed a cross-code move to rugby and will link with the Otago union for the upcoming provincial season.
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