How can I increase my overall rugby performance?

Buck: How can I increase my overall rugby performance?
I’m 17, 6ft3.5 and 16 stone, and I currently play the position of Lock. I want to try and get fitter and stronger and have better muscular endurance for rugby, as well as increase my muscle percentage and decrease fat percentage. What routine should I be following on a weekly guide line to increase my overall performance for the position of lock? On a second note, what sort of supplement/nutrition factors would you suggest to support the regime?

Answers and Views:

Answer by Dylan C
with lock you got to know how to tackle and run, so you really should work on the running part. I played lock and started last year and i scored 10 tries the whole year which i really good for a lock. what i would do every day would be i ran for about 30-60 minutes and did sprints, i got so fast that i try’d out for scrum half next year and made it and started, so just keep your agility and dont go easy on yourself………….. IRFU rugby is the best

Answer by lizzybeth
Well to do endurance, you just need indurance running. Conditioning. Do stairs, because it will help conditioning as well as lower legs. You want legit quads. Do leg presses. practice exploding out into a sprint from your position. Work your deltoids – you need them as a lock. Increasing muscle percentage is just working on what you want. Which muscles. Endurance will decrease your fat percentage.

Try something like Mon/Wed/Fri – weightlift (with a mile run warm up) Tues/Thurs Sprints or long runs. You could try P 90 X. Its what I do – it got me my legs for playing hooker and flanker.

If you give me an email I can email you a workout – I cant put it here because I like to keep the workouts I design to those I give them to, and that’s it, since each one is adapted to the individual.