returning to rugby

Question
Hi Nick,
I am returning to playing rugby after a long lay off, and was hoping for some advice.

I played rugby in Wales form the age of 8 to 21, playing in several back positions, but settling at outside centre, in whch position i played at county level and captained my  clubs youth team. I am now 30, and I put on a lot of weight over the years. I have been going back to the gym since december, i have lost a 20 pounds on the concept 2 rower. I still weigh in at about 13st, and am 5ft 9.

I am going to join my local club for preseason training  and am cosidering moving to scrum half, as i have probably lost my top speed, but have gained strength(I am still a stone heavier than i was when i played centre). does this sound sensible to you?

also i need to improve my overall fitness and leg speed - can you think of any training tips i can add to my concept 2 rower work?

I am not expecting to set the world on fire, but i would like to play well enough to enjoy my rugby, and hopefully push for a seconds or first team spot.

Any thought much appreciated.
thanks a lot,
steve

Answer
Hi Steve,

Good on you mate for getting back into it. Awesome on you for loosing 20 lbs ( I just achieved the same myself at 32 no easy feet these days old fella)

Your positional change may be good if you have the ball skills - you didn't mention them so I will assume they are up to the job. Be aware that coming back after a lot of time into 1/2 back in really jumping in the deep end there is a lot of responsibility at that position. A center can be a little slower if he has power and strength. If you are a good crash baller who has the uncanny knack of off-loading the ball to supporting players you might be best at center still. Center is more about cunning than ever these days.

Leg speed - get with your gym trainer. If you are fit you will want to start some sprint training sets. 20 foot sprints in sets of 5, 3 reps. after a good warm up. Set up some slalom cones too - good for agility.

Strength training will help speed if done properly and protect you from injury. Talk to your gym trainer about how that works.

Next I suggest a quality flexibility regime - get the hamstrings and calves real loose they will go first if you are not sorted and the rowing machine doesn't hit those like sprinting does.

See if a local athletics coach might give you a sprint training routine.

Hit the weights - go for a strength / endurance routine worked in with cardio. Enlist a qualified gym trainer and get a routine done. 6 weeks for good work now will giver you 5 more years at a high level.