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Training programme for rugby.

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The aim of this course is to improve my fitness and strength in rugby. This course will make my cardio vascular muscle stronger so therefore I will have a stronger healthier heart. I want to be able to withstand a full 80 minutes of rugby, and feel less tired then I normally do. I will grade myself appropriately depending on the station. To make this a fair test, I will do a 'control' fitness test at the beginning and end of the 6 week training programme. I should have improved on each station whether that be with a quicker time, or have a more controlled heart rate. Also during this programme, I will try to improve my general health as well, by eating a balanced diet as well as becoming fitter. I will also try to improve on some of the skills in rugby such as passing. I will concentrate on these aspects of fitness that are specific to my aims: Muscular Endurance: I will build up my muscular endurance so I can withstand the pressure in situations like a ruck, for the full 80 minutes of a rugby game. Muscular endurance is important because without it you are unable to perform to your highest standards which could lead to the loss of the game or and injury if you overwork yourself. This is specific to rugby as it is important to be able to perform in scrums, rucks and tackles consistently throughout the game. ...read more.


Do 20 sit-ups. Do 22 sit-ups. Do 24 sit-ups. Do 26 sit-ups. Do 30 sit-ups. 3 Speed endurance Fartlek running outside park using the distance between 6... lampposts as indicators of when to jog and when to walk. For 10 mins. Instead of jogging and walking, do walk, jog, sprint, jog, walk, jog, sprint, etc for 10 mins. Same as second week. Just jog and sprint for 10 mins Same as fifth week. Jog then sprint for two, for ten mins. 4 Rest station - rest for about 2 minutes, make sure u re-hydrate with water here REST REST REST REST REST REST 5 Muscular endurance. Do as many 'burpees' as you can in 60 seconds Try to improve on amount done in the same time. Do as many 'burpees' as you can in 80 seconds. Try to improve on amount done in the same time. Do as many 'burpees' as you can in 100 seconds. Try to improve on amount done in the same time. 6 Muscular endurance. Tricep dips in 30 seconds Try to improve on amount done in the same time. Do as many tricep dips as you can in 40 seconds. Try to improve on amount done in the same time. Do as many tricep dips as you can in 60 seconds. Try to improve on amount done in the same time. ...read more.


There were a few problems in my selection of stations. For instance, on few weeks I did very well on the press-ups station, and it was almost impossible to improve on that in a week. This also happened on other stations like the burpees and the tricep dips station. So in that sense I didn't always keep up with the progression, but generally over the course, I was able to do more press ups, burpees and tricep dips in a minute. Apart from this my training programme was set out successfully; I would recommend it to anyone wanting to improve his or her fitness in rugby. Every week I improved on each station as the progression stated, accept for the times on the press-ups, burpees, tricep dips and sit-ups stations. If I were to redo my training programme I would make a few changes. I would change the sit-ups station, as the targets that I set were a bit low. I could quite easily have done 30 sit-ups in the first week. I think that that time targets would have been more appropriate because then the results are specific to the person doing the training programme rather than a fixed amount to do. I have yet to test my improved fitness levels in a game of rugby, but I can notice the difference in my fitness levels even when I'm doing something trivial, like walking to school. ...read more.

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