RUGBY FITNESS
Fitness is important for any USA Rugby Player, or any college rugby player for that matter. This information is solely for educational purposes only, and Bavaro Group Inc. as well as RugbyWorldUSA.com take no responsibility on how you decide to use this information.
Diet and Exercise
Your diet and exercise need not be strictly based on numbers, but it should be healthy and balanced. Depending on your rugby goals, you will either want to
A) Increase your Fitness
B) Gain Mass and Size
C) Achieve both Strength and Fitness Goals
If you focus solely on A or B, your results in that area will be much greater than if you were to focus on a balance of both. With any of the three goals above, you need to take a multivitamin and eat at least 3-4 servings of vegetables a day. I also recommend for protein purchasing whey protein as well as L-Glutamine and BCAAs (Branch Chain Amino Acids).
A. Getting Fitter
Your diet should consist of high protein, almost none--> very little carbs, and a moderate amount of pure fat. Your workouts should be complex moves, workouting out in blocks of 5-6 minutes with little rest in between.
My workout consists of using a long 30 lb bar
10 intervals of
15x curling
15x rows
15x deadlifts
15x weight squats
15x military press
15x "burpees"
15x clean and press
15x incline pushups
15x situps
So after you complete this, you will take a 30 second - 1 minute rest and then repeat 10 times.
B. Mass/Size
Your diet should consist of about 45% carbs, 45% protein, 10% fat. Your workouts should be complex moves, workouting out in blocks of 5-6 minutes with little rest in between.
Workout with a long bar that you can do 5-7 reps on for each of these exercises.
15 intervals of
5-7x curling
5-7x rows
5-7x deadlifts
5-7x weight squats
5-7x military press
5-7x "burpees"
5-7x clean and press
5-7x incline pushups
5-7x situps
So after you complete this, you will take a 30 second - 1 minute rest and then repeat 15 times.
C. Balanced
Your diet should consist of an equal ratio of 33% Fat, 33% Protein, 33% Carbs. . Your workouts should be complex moves, workouting out in blocks of 5-6 minutes with little rest in between.
Use either workout above.
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