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Rugby and hiit

mfarmt10
mfarmt10 Posts: 21
edited September 2024 in Fitness and Exercise
hi all


Was wondering if any one had advice on best excersice to do so I can get fit again to play rugby because of work I haven't played rugby for over 5 years and I'm really missing it now so I have decided to play next season which begins in sept.

I am really out of shape ATM and was wondering the best excersie to get git again someone suggested (hiit) high intensity interval training I Think it means. Which I know how to do but my question is should I do that or something else I plan on doing c25k but cutting it shorter by skipping the 1st 3 weeks and going
To week 4. M,w,f on Tuesday I plan on doing kettlebells 30 min and 30min bike and then on sat I was thinking of doing hiit sprints for e.g 10seconds sprints followed by a 1 min walk 8 or 10 reps if u can or if not start off on 5 reps work my way up.

Do u think this is any good any advice would be great also if any one has done hiit running or on bike would be great to hear from u. I was told try on stationery bike 1st 30s flat out 1.3 - 2 min slow

Thanks

Replies

  • hkystar
    hkystar Posts: 1,290 Member
    I was in the same boat last fall (but trying being out of the loop for almost 10 years).

    I used an explosive eagles workout a coach sent me for weights and I would just make up my own running (but it was a lot of sprints). I found it did WONDERS for me. I was much better than I had even been in college.

    http://www.novawrfc.org/n_training.html
    Here are the links that my team has for fitness (yes its a women's team but its killer workouts).

    Hope it helps and good luck!
  • bmontgomery87
    bmontgomery87 Posts: 1,260 Member
    HIIT would definately be beneficial.

    c25k is a great program, but for rugby, you definately want to be doing some interval work and some sprints.
    Intervals really made a difference in my conditioning.


    I'd get a good lifting routine too. If you haven't played for a few years, your muscles have definately lost some strength.
  • mfarmt10
    mfarmt10 Posts: 21
    Ye ur def right about my muscles iv lost a lot of strength how good are kettle bells for strength as I just bought the heaviest one I could get quick which is 16lbs is that ok I thought about to kettlebells maybe in evening and cardio in morning but scared if I over do it will but me off
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