The Gym

It will really help your performances throughout the season if you get down the gym, even if it.s just once or twice a week. It.ll help prevent injuries too.

The following are just suggestions and pointers on how to train with rugby in mind, and how not to do yourself harm while lifting those massive weights.

Types of Fitness

The two main types of fitness that concern us here are aerobic and anaerobic. Aerobic literally means .with oxygen. and refers to exercise performed over a prolonged period of time at a moderate intensity.

Anaerobic (.without oxygen.) refers to those types of activity (sprinting, jumping, weight lifting) that are performed at a high intensity for a short duration.

Forwards & Backs

During a match the forwards work consists of several high intensity bursts of activity followed by a period of (comparative) rest (and they should therefore focus on their anaerobic fitness), the backs spend most of the game working at a lower intensity for longer periods (and should make sure they develop a good aerobic .base.).

The type of cardio work done in the gym should then vary. I would suggest that the forwards amongst you get to know the rowing machine. While the backs work the treadmill. However the forwards among you must not use this as an excuse to avoid the treadmill. The greater your aerobic fitness the quicker your recovery time. Being a powerhouse for the first 10 minutes is little use in an 80 minute game.