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The Ultimate Fitness Guide for Rugby Players


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Rugby is one of my favourite sports to watch because it is incredibly intense and requires strength and skill. But my interest in the game goes beyond the need to watch it happen. I loved playing rugby growing up, which meant I often needed a fitness guide for rugby players to get into the right shape for the game.

Unfortunately, I had limited information, so I primarily relied on nutritionist advice, professional player tips, and random knowledge acquired over the years. While I managed with such resources, I want new rugby players to have a better references.

Therefore, this guide will help you get the necessary details to get into shape for the game.

Fitness Guide for Rugby Players

Following are some helpful tips to get your body ready for a competitive game of rugby:

Get Necessary Hydration

Maintaining your hydration levels is always important, but it is especially critical when training for rugby. The game requires excessive endurance, strength, and stamina, and you will sweat a lot during workouts and practice.

Neglecting your hydration needs can severely damage your health, reducing your speed and impairing your cognitive abilities. Most experts also recommend that players drink up to 500 ml before a game to compensate for the loss during playtime.

Do Not Skip Meals

It might feel like a hassle to prepare and arrange a time for all three meals, but you must do it. Do not skip meals and try to compensate later. You need to follow a strict diet regimen that includes breakfast, lunch, and dinner.

Your breakfast needs to include fibre, carbohydrates, protein, and fruits. It will provide energy for your training, ensuring you consume the right foods. Lunch focuses on energy and recovery, so add fish or chicken, vegetables, and carbohydrates to the meal plan.

Dinner, the last meal of the day, is meant to focus entirely on strength, energy, and muscle recovery, so it needs to have carbohydrates, proteins, and plenty of vegetables.

Don't Cut Carbohydrates from Your Diet

Carbohydrates are one of the primary energy sources, and you need more, not less of them, as a rugby player. Please do not listen to any fitness expert who tries to tell you to remove them from your diet. You can reduce your consumption of junk food and focus on home-cooked meals to remain fit.

But add carbohydrates to all three meals.

Proteins Need to be Your Best Friends

Protein is one of the most critical nutrients for the human body because it supports several functions. They are necessary for muscle and strength building, tissue recovery, and tissue building. Furthermore, the type of protein differs based on the source.

Hence, the protein you get from meat has separate properties from protein acquired through lentils and beans. Our bodies rely on nutrient diversity, so you'll need to add both types to your diet.

Add Cycling to Your Fitness Regime

Rugby requires you to be physically fit overall, including your legs. Skipping leg day is not an option and can negatively affect your gameplay. Cycling is one of the best sports to help you strengthen your legs and boost your stamina, so it is a necessary part of your workout.

The stronger your legs, the faster you can run towards the goal post.

Practice Running

The best way to practice rugby is through emulation. The game involves pushing, pulling, snatching, and running, so you need to be prepared for such events if you want to win. Practice running, not just on the treadmill but on the field, to prepare for your game.

It will increase your speed and agility and enhance your response rate. You need to be fast and quickly respond to opponent actions to keep the ball in your hands.

Use Squats, Lunges, and Step-Ups to Strengthen Legs

Cycling is one of the most effective ways to strengthen your legs, but there are other exercises too. Squats and lunges are popular workouts for more muscular legs because they maintain the calf muscles. Stronger calf muscles dictate how much power you can exert to propel yourself forward, so they will improve your game.

However, ensure that you start such exercises in the presence of a trainer or expert. Using an incorrect posture during squats can put unnecessary pressure on your backbone, weakening it.

Rely on Strength Training

Push-ups, triceps dips, weight lifting, etc., are all examples of strength training you need to do if you want to overpower your enemy on the field. Strength training aims to give you a physical advantage, allowing you to charge ahead of the rest and resist any opponents that come your way.

Get Your Pre-Workout Game Right

As I mentioned above, getting ample hydration is critical before a workout, but it’s not enough. You also need to have energy and supplements supporting your performance to maintain your energy levels. My favourite is the Faction Labs Disorder Pre Workout because it is available in the flavours I like, but you can choose the one you prefer.

Just ensure that the product you select is reliable and suited for pre-workout preparations. Your nutritionally balanced fitness is the goal, and you must remember that.

Include Tackling in Your Training

Tackling and overpowering your opponents is a part of the game, so prepare for it. You can ask your teammates to work with you, but do not skip it altogether, hoping for things to work out in an emergency. Tackling is part of the game and requires exceptional skill to master. The more you practice, the better.

Wrapping Up

Overall, your fitness regime should contain the nutrition and workouts best suited for rugby players. I hope you liked reading my fitness guide for rugby players and use this information when planning your nutrition and workouts. You can also check out my other blog for information about fitness and sports.


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