Training for rugby

Question
Hi, I'm training to play rugby when uni starts. I want to train for speed, fitness and strength.

I just need some sort of routine I can follow. I have a chin up bar, and I go to the park to do short sprints. With the chin ups and push ups. How many reps and sets should I do? I used to do chin ups for 4 hours, not non stop. And then go running and do some short sprints. But after a while of doing that I got slow and my muscles felt stiffer.

Thanks for the help
Regards
Jeff

Answer
Hi Jeff
I would do your upper body work 3 times a week with 2 days rest recovery between sessions.Just do your pull ups and push ups until you start to feel going into failure.With out rest you have no growth.You should do a couple of long easy runs for 1hr to build endurance and strength with a couple days in between.The other days you can do your sprints,but if you can find a hill of a 100 meters and 12 to 15 percent incline and do repeats working your way up gradually to 20 repeats.They are fantastic for your rugby.Just make sure you give rest between all individual sessions and you will be fine.

All the best

John