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

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 ....

Nothing to add to your training regime Rob, but I would hide at the back of the bench for as long as possible.

Richie McCaw's advice would be to simply get the trainers out and go running.

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

A couple (lots of) stiff drinks before the game.
You won't play any better but you won't care either.

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.

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

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.

Who old are you now robb0 ?

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

Or in traction

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