The training ideas and guidelines outlined within these pages have been designed to give the maximum benefit to adult rugby players of all standards and abilities who wish to improve their fitness for the sport of rugby union. Those who have not reached physical maturity will find it beneficial to practice the techniques outlined in the strength and power sections, (so that they are ready to undertake resistance work when physical maturity is reached), however, they should only do so with a relatively light resistive load. Children also have a less well-developed system to allow them to cope with high intensity (anaerobic: without oxygen) training loads, and may therefore find the match intensity and interval drills outlined too demanding.

It should be stressed that the ideas are for guidance, and the coach or player should amend them to suit the needs of the individual(s) that are being worked with. The workloads outlined herein have been set out so that an individual can work at his / her own intensities, according to their current training status. Guidelines have also been included as to how to progress your training.

The guidelines and session structures have also been designed with the healthy individual in mind, and one who is regularly playing the sport of rugby union.

These training ideas are not suitable for anybody who is beginning an exercise programme after long periods of inactivity, or for sedentary individuals. If you are in any doubt as to your ability to undertake any of the sessions, please consult a qualified and competent medical or exercise professional to seek guidance.

It is essential that an individual has no illness or injury prior to trying out any of these training ideas. Any such condition could both hinder the effectiveness of the session that the player is undertaking, and place the player at further risk of long-term damage should (s)he participate whilst not properly fit to do so. If in doubt, please seek a qualified opinion.

If you are unsure about your whether your physical condition is suitable for beginning to increase your training (or indeed if you are starting) ask yourself the following questions:

1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by your doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or a heart condition?
7. Do you know of any other reason why you should not do physical activity?

If you answered yes to one or more questions, talk with your doctor before you start to become more physically active, and particularly before undertaking any of the intensive training sessions outlined here.

ENJOY YOUR TRAINING!!

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