How to Train In Rugby Sport Guidelines

Posted by Dana R. Arevalo

Written by Sarah Del Rosario

Have you ever wanted to excel in Rugby? From mauling and scrimmaging to walking and sidestepping on the pitch, we have training guidelines for you to try your success! Rugby training exercises stem from how players positioned on the field use energy and how you can emulate rugby energy use when you are off the pitch. To understand how players expend energy, we first look into energy creation within the body.

Energy in the body is created by the chemical reaction of adenosine diphosphate (ADP) with phosphate-creatine (PCr) to form adenosine triphosphate (ATP). ATP is used by your cells as fuel; fuel to flex muscles, fuel to maul, fuel to tackle and fuel to win. ATP creation can be powered with the presence of oxygen, an aerobic process and without the presence of oxygen an anaerobic process. However, these two ways to create ATP use different energy systems to work that are determined by activity on the pitch.

Since forwards require a strong anaerobic system to generate fuel and to perform high intensity work, interval training is required for them. If you are a forward player, you can run in sprint intervals, decrease your recovery time between each interval and increase each interval time.  You can start at 20 seconds of sprinting with 90 seconds of rest between each interval. Eventually work your way up to 40 second sprint intervals with 20 seconds of rest in between each interval. Soon, your body will have a strong anaerobic ATP energy system and will be able to withstand the challenges of the rugby pitch. Forwards also require a hardy aerobic energy system that mimics the level of intensity on the field. Interval rowing is a good way to achieve this goal. Keep a heart rate of about 75% to 80% of your maximum heart rate during this activity for about 20 minutes. Backs on the other hand may require higher intensity exercises and activities that are more specialized.

Backs need higher power exercises to prime their energy loops. When you train to be a back, a strict interval training regimen is required for you. Try long distance sprints with at least a minute recovery. Use fifteen 50 yard dashes with 60 second recovery is appropriate for you. As a back, you will also require high levels of agility, so workouts with the grapevine will be good for you.

For both forwards and backs, consider wrestling with each other and then barefoot running. The reason why we do this exercise set is to mimic plays on the field, strengthen your ATP cycle and build your skill level to dominate your opponent. You can find barefoot running information at the site

Whether you are a forward or a back, remember to tune your exercise routine to what you do on the field. Also, keep in mind what energy loops you need to condition for success.  Happy training and good luck on the pitch!

Sarah Del Rosario is a professional writer and currently collaborates with Altrazerodrop. Get more information on barefoot running here.


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