Today we're going to show you our number one fitness workout specifically for rugby. ***Make sure not to miss a single video from Performance Ground! Click here to SUBSCRIBE: https://www.youtube.com/c/performanceground
0:10 When we've done our general training, and we've built up our aerobic foundation of fitness, we can then move on to more specific training for rugby and go into more anaerobic and varied work.
0:20 The research says that rugby players work in six-second bursts and then have around 15 seconds of recovery before they move to their next bout of exercise at varying intensities so you could be tackling, you could be sprinting, you could be backtracking or something like that.
0:40We've got three different movements for three different intensities. We're going to use six seconds or six reps and then have 15 seconds recovery time before we move into the next movement.
We've got Jack here. He's going to show us a deadlift, which is going to be a heavy stimulus.
We're going to move on to mid-pull throw, which is going to be a powerful stimulus, and then some jumps as our speed or our quick stimulus.
1:00 We've got varied intensities here. We're going to do six reps of each, and then have 15 second's rest before you move on to the next bit. Alright, so we're trying to put as much effort as we can into the movement that we're doing at the time.
1:15 We don't need to go massively heavy here. No more than 60 percent of one rep max. We want to be able to keep form all the way through.
1:25 Six reps here, Jack and then we'll move on. Alright, stay strong. Keep moving the bar as quickly as you can. Good. So we don't want to break from here. If you're doing multiple sets of this, you should be able to keep your form all the way through. What we want is to use this stimulus to tax our heart and our lungs and then get this peripheral adaption from the rest of our body.
2:00 Alright, so you're going to take 15 seconds now. Take your recovery, let your heart rate come down before we move on to the mid-pull throws.
2:10 Alright, okay, three, two, one. Off you go. So we've taken on the rest, now we can come into this next movement with as much intensity as we can. So three on each side. Power, power, power. Move it fast, that's it. One more, good. Drop the ball, take your 15 second's rest.
2:30 Start to let your heart rate come down, get your breath before we go into the jumps.
2:45 Keep it fast, get through the roof. Two. Nice, solid landings. Three. Through the roof, all the way through. Okay, one more.
3:00 Then we go back around. Take another 15 seconds before we go back into the heavy stimulus. Alright, so we've got three varied intensities here. We've got heavy power, and the speed stimulus, much like you'd see in a rugby game.
3:10 We're trying to mimic the rest-to-work ratios that you'd see in a rugby game also, so six second's work, really intense exercise or movement, and then 15 seconds also rest before we go into the next movement. So there you have it.
3:30 There's our number one fitness workout specifically for rugby. We've got varying intensities in similar rest-to-work ratios that you'd see in a rugby game. So, if you're a rugby player, let us know your thoughts on your conditioning when you're coming up to the season, so like pre-season and then coming into the season. If you like this video, hit like, and don't forget to subscribe to our youtube channel.