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Rugby off season

PhoebeC

PhoebeC

Well-Known Member
Relationship to Diabetes
Type 1
Hi folks,

We had our last match on Sunday, was great fun, and there's no more training now until July. In off season I need to keep my fitness up (if not get fitter), maintain my stamina, running speed and strength. I have little upper body strength at all.

Posting this to help keep me accountable.

I don't drive and have a dog so walking every day is a norm, I always hit about 12,000 - 13,000 steps a day, so that's my baseline.

Plan is:
2 runs a week- couch to 5 K
Weight training twice a week
Yoga every morning
100 squats a day - on 50 at the moment

Week 1 (started Tuesday)
1 run - so far - tomorrow next run
Not started weights
Yoga - 3 days
50 squats

If anyone has any advice on starting on weights that would be great, I've no idea. All the kit though 🙂
 
I use the equipment at the gym for my upper body strength. I was advised to start with the machines because, at the beginning, it is too easy to do yourself some damage with the wrong technique. I now much prefer the free weights. Partly because of the freedom but also for practicality - if the machine I want is in use, I have to wait; it the weights I want are in use, I can pick up lower weights and do more reps.

However, if you want alternatives to weight training to build upper body strength, I can certainly recommend climbing. I find it a wonderful physical and mental workout. You could do bouldering by yourself and do not need to invest in harness, etc.
Or if you want something you can do at home, don't forget baking. Yes, I know that sounds odd but kneading dough for 10 minutes or whisking an egg white by hand until it has peaks, gives a great work out. You just have to remember to use both hands.
 
Hi Phoebe
Your workout plan looks good. For weights I was told to start on lighter weights and build up repetitions as I am small boned and not at all muscular. I use 1kg pilates balls for some of my Tai Chi exercises under the supervision of my instructor. This is improving my arms and shoulder strength.
 
silver minion said:
Hi Phoebe
Your workout plan looks good. For weights I was told to start on lighter weights and build up repetitions as I am small boned and not at all muscular. I use 1kg pilates balls for some of my Tai Chi exercises under the supervision of my instructor. This is improving my arms and shoulder strength.
Click to expand...
Oh I always liked Tai Chi. It’s a fun martial art. And is a lovely balance of strength and softness.
 
I was taken aback at the thread title, since the rules of the RFU very firmly state it's utterly forbidden to play rugby out of season. So was relieved once I realised you meant keeping fit out of season! :rofl:
 
No real advice other than chuck that daft egg shaped ball in the sea, get a proper football and start playing it! You’ll soon become rapid, more skilled and much stronger :rofl:
 
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