Insanity for rugby training
Author |
Message |
robb0
Mini Player
Joined: Wed Apr 23, 2014 3:53 pm Posts: 9 Location: Ayrshire
|
 Insanity for rugby training
Hi all After a 20 year absence I've been coaxed in to a charity match in September against a very good and very fit RBS west division team. So I'm unfit and fat and need to get my act together and build stamina (5'10" 14 1/2 st). I've started doing Insanity plyometric cardio 2-3 times a week and rowing machine workouts x1 a week. We also get together for drills etc x1 a week at present. Any thoughts on the current workouts or what I should be doing??? to build stamina/endurance etc
|
Wed Apr 23, 2014 4:44 pm |
|
 |
Bouch
World XV Player
Joined: Fri Jul 22, 2011 6:24 pm Posts: 45297 Location: Llanharan
|
 Re: Insanity for rugby training
Diet is so important at your age.
Discuss this with a professional coach - Blindside could also give you sound advice.
If you're prepared to pay for his services he'd keep you fit and eating the right food.
Think Adam Jones during July ..... the salad days ....
|
Thu Apr 24, 2014 7:20 am |
|
 |
Old Fart
World XV Player
Joined: Sun Jun 28, 2009 6:35 pm Posts: 5983 Location: Florida
|
 Re: Insanity for rugby training
Nothing to add to your training regime Rob, but I would hide at the back of the bench for as long as possible. 
|
Thu Apr 24, 2014 5:58 pm |
|
 |
Goann
World XV Player
Joined: Fri Jul 22, 2011 4:02 am Posts: 8657
|
 Re: Insanity for rugby training
Richie McCaw's advice would be to simply get the trainers out and go running.
|
Thu Apr 24, 2014 10:52 pm |
|
 |
robb0
Mini Player
Joined: Wed Apr 23, 2014 3:53 pm Posts: 9 Location: Ayrshire
|
 Re: Insanity for rugby training
Thats my plan, hide as long as possible then score the last minute glory try lol
How long should the run be???
Also been doing a rowing machine interval Warm up 20 min row ave 28-39 smp 20 secs flat out row ave 40 spm 15 secs flat out punch bag 20 secs flat out row 15 secs pressups 20 secs flat out row 45 secs rest start again doing 6 sets
|
Fri Apr 25, 2014 4:25 am |
|
 |
TheSmurf
World XV Player
Joined: Sat Aug 29, 2009 6:41 am Posts: 6086 Location: Centurion, South Africa
|
 Re: Insanity for rugby training
A couple (lots of) stiff drinks before the game. You won't play any better but you won't care either.
_________________ Burpity burp burp
|
Fri Apr 25, 2014 8:05 am |
|
 |
Blindside
World XV Player
Joined: Fri Dec 05, 2008 12:39 am Posts: 11909 Location: Neath Valley
|
 Re: Insanity for rugby training
Don't worry about the long run if you can jog steady for 20 mins just concentrate on work recovery intervals. What your doing is spot on, my only criticism is you are not going to row and punch yourself round a rugby field ! Do intervals on the treadmill, 1 min at 16 (or what you can just manage to do that leaves you blown out) very slow jog recovery for 2mins (say at 7.5) then another min at 16 slow for two mins...... Build up to doing 6.
_________________ "Business!' cried the Ghost, wringing its hands again. "Mankind was my business; charity, mercy, forbearance, and benevolence, were, all, my business. The deals of my trade were but a drop of water in the comprehensive ocean of my business!” “None are so hopelessly enslaved as those who falsely believe they are free.” "The price of anything is the amount of life you exchange for
|
Fri Apr 25, 2014 8:40 am |
|
 |
robb0
Mini Player
Joined: Wed Apr 23, 2014 3:53 pm Posts: 9 Location: Ayrshire
|
 Re: Insanity for rugby training
Great advice The idea behind the sets are rowing to simulate running and the press up/ punch bag to simulate the upper body physical work and make appropriate transitions between upper body/trunk strength tasks and running. Like the running element and introduce upper boby workout along with it
|
Fri Apr 25, 2014 4:20 pm |
|
 |
robb0
Mini Player
Joined: Wed Apr 23, 2014 3:53 pm Posts: 9 Location: Ayrshire
|
 Re: Insanity for rugby training
Bit of an update. Rugby training with the guy's every Monday night at present, I'm doing insanity plyometric cardio x1 per week or insanity pure cardio x1 per week. Also a sesion of rowing 20mins ave 30spm then treadmil 30sec burst then 20 secs burpees back to treadmill 30sec, burpees 20secs, another round of these complets 1 set, 90sec rest and start again. Doing 6 reps.
|
Sun May 04, 2014 5:09 am |
|
 |
Blindside
World XV Player
Joined: Fri Dec 05, 2008 12:39 am Posts: 11909 Location: Neath Valley
|
 Re: Insanity for rugby training
Who old are you now robb0 ?
_________________ "Business!' cried the Ghost, wringing its hands again. "Mankind was my business; charity, mercy, forbearance, and benevolence, were, all, my business. The deals of my trade were but a drop of water in the comprehensive ocean of my business!” “None are so hopelessly enslaved as those who falsely believe they are free.” "The price of anything is the amount of life you exchange for
|
Sun May 04, 2014 10:14 am |
|
 |
robb0
Mini Player
Joined: Wed Apr 23, 2014 3:53 pm Posts: 9 Location: Ayrshire
|
 Re: Insanity for rugby training
45 years young. Were thinking of keeping the team together and play some matches through the year against local clubs. Training fodder for them and keep us active
|
Sun May 04, 2014 5:58 pm |
|
 |
Sleeper
World XV Player
Joined: Sat Dec 13, 2008 4:10 pm Posts: 20005 Location: Wiltshire
|
 Re: Insanity for rugby training
Or in traction 
_________________ 10% of the anglers always catch 90% of the fish ...........
|
Sun May 04, 2014 9:35 pm |
|
 |
Fids the Blindside
World XV Player
Joined: Tue Apr 27, 2004 9:50 pm Posts: 88444
|
 Re: Insanity for rugby training
When getting up off the floor look for the ref, he'll be near the ball, sprint the first 5 paces, that will get you where ever you need to be. Above all else, old age and treachery will always overcome youth and exhuberance 
_________________ Be a Snowflake. Winter is coming.
|
Sun May 04, 2014 9:53 pm |
|
|