Forward Training

Question
Hi, my name is Danny and i have been on a rugby team for about 2 months now and we just started practice. the first practice was murder! i was given the position of forward and I've been looking up some information but i cant seem to find any. my question to you is what exercises can i do at home to improve my muscle endurance?

Answer
Hi Danny,

So practice was murder eh?

Here's the rub you need to start getting fit about 3-4 months (at least) prior to your fist practice. Running, cardio, core work, strength training, flexibility all needs to be done PRIOR to the season starts. Better yet keep fit over summer.

Practice is not about getting fit it is about getting ball skills, scrums, line outs, moves and team continuity polished. A happy side affect is you get "rugby fit" but fitness should be done on your own time not the teams.

That said all you can do now is train hard at practice, keep moving. Warm up well, do some extra sprints after training maybe some voluntary wind/line/suicide sprints with some team mates after training.

Go for a run on the Sunday after rugby and get in light weights and cardio on the non-training/game days. Nothing on Friday before a game, no more than a walk or some stretching.

That said - don't ask me for a work out. Get yourself to a gym and get a trainer to work with you to customize goals, training and diet to achieve what you need.