Some basic strenghth/fitness questions

matt1biz

After spending several years playing rugby at probably 50% of my potential I've decided to try and get properly fit for this upcoming season.

A couple of months ago I gave up smoking, improved my diet and started running and doing weights.

I'm now doing 5-7k runs 3-4 times each week and doing regular weights at the same time.

I have a couple of questions now I've reached this stage,

With weights, how much should I be doing, is it better to be lifting as heavy as possible doing 20-30 total reps each session, or lifting heavy(ish) weights for 50-60 reps each session?

I seem to be spending quite a lot of time doing weights, I'm wondering if I'm gaining much by doing the extra 20-30 reps each session of if it's just wasted time?

My second question - what range of exercises should I be doing with the equiptment I have to hand? I have a bench and some dumbells, the bench has a chest thingie (please excuse my ignorance on the exercise names!) and also allows me to do leg extensions. Each session I'm doing,

Bench presses
Bicep curls
Bent over rows
Resistance situps
Leg Extensions
The chest 'thingie'

What other exercises could/should I be doing with my equipment to hand?

I also need to be loosing some weight, I've noticed some drop off over the past couple of months, though I'm unsure if it's better to try and bulk up more and rely on the extra bulk to burn off the fat, or to concentrate on cutting my calories, losing the fat and then bulking more.

Has anyone got any tips on how to deal with this?

Neil R

[quote=matt1biz;213251]After spending several years playing rugby at probably 50% of my potential I've decided to try and get properly fit for this upcoming season.

A couple of months ago I gave up smoking, improved my diet and started running and doing weights.

I'm now doing 5-7k runs 3-4 times each week and doing regular weights at the same time.

I have a couple of questions now I've reached this stage,

With weights, how much should I be doing, is it better to be lifting as heavy as possible doing 20-30 total reps each session, or lifting heavy(ish) weights for 50-60 reps each session? Depends on your goals, if your wanting to improve strength, then you need a comprehensive weights routine. If its more for stamina then higher reps. 30-40 minutes of weights should be enough/


I seem to be spending quite a lot of time doing weights, I'm wondering if I'm gaining much by doing the extra 20-30 reps each session of if it's just wasted time? Depends on the routine, If thats just one bodypart the it equates to 5-6 sets of 10 which is okay for general conditioning

My second question - what range of exercises should I be doing with the equiptment I have to hand? I have a bench and some dumbells, the bench has a chest thingie (please excuse my ignorance on the exercise names!) and also allows me to do leg extensions. Each session I'm doing,

Bench presses
Bicep curls
Bent over rows
Resistance situps
Leg Extensions
The chest 'thingie'

What other exercises could/should I be doing with my equipment to hand?
Get to a gym that is decently equiped and we can sort out a better routine. But you need to be doing Pull ups, Dips & Squats as part of a strength routine for Rugby

I also need to be loosing some weight, I've noticed some drop off over the past couple of months, though I'm unsure if it's better to try and bulk up more and rely on the extra bulk to burn off the fat, or to concentrate on cutting my calories, losing the fat and then bulking more. Do more running (distance and shuttles) this will carry over onto the rugby pitch and be much more functional. Eat cleaner, healthier foods. The extra weight will start to come off.

Has anyone got any tips on how to deal with this?

Tall

Did a quick google for ya:

U.T.M.B. GALVESTON R.F.C. - Rugby Traing Suggestions

Rugby.ie

Bodybuilding.com - Mauro Di Pasquale - Pre-Season Rugby Training!

CMinOZ

Hello mate,

Congrats on the new goals. I used to play Gods Own Game at representative level and I never found any real use for long or middle distance running(or I suspect jogging). I used to find, as Neil R suggests, for good CV fitness nothing beat shuttles or Fartlek training (google it) - as these will better reflect the stop/start nature of the game. The advice you're getting regarding becoming a member of a gym is also very sound and you should be able to get a decent program together.

Please don't forget that your club probably has training twice a week as well, this is essential to your development of your skills but also match fitness and also the ability to take a knock. Dependent upon the level of your club, and I am assuming you are not playing premier league, you will probably find that their training nights also feature a lot of drills and cardio work specific to rugby.

What position do you play? I could probably give some more specifc training advice if you play in the forwards, if you're a back then I can't help you with how to do your hair and look good on the wing

CMinOZ

ratboy83

you mention tou're doing 5-7k runs. thats important for rugby as stamina is needed due to the length of a match.
however, remember that rugby is characterised also by multiple sprints requiring agility (changes in direction and speed). try to train for this too rather than just longer distance running. maybe set up markers in a park and compete against a friend. runs to markers, run back to other markers. try to include changes of direction and speed.

alex.