NB. Please read before undertaking any of the training outlined below

As a rugby player, your cardio-respiratory (heart, lung and oxygen circulating) system needs to be maximally developed, so as to supply adequate amounts of oxygen and fuel to your working muscles during a game. The ability to work with oxygen (aerobically) is termed as aerobic capacity, which is measured as VO2 (Volume of oxygen uptake). A well-developed cardio-respiratory system is also important to allow the removal of toxic waste products that build up during periods of high intensity activity (when the body will work without oxygen, or anaerobically). Rugby players require high levels of aerobic endurance to allow them to:

• Keep producing maximal efforts, and making best decisions throughout a game.
• Recover quickly from bouts of intense effort, such as sprints, rucks, mauls and loose play.
• Recover more quickly after matches and training, thus increasing your effectiveness in following sessions and games.

Endurance training can take different forms. As the season progresses, (from early pre-season into and through the season) the nature of the training alters. This is so that your training can gradually progress from training that will develop and aerobic base towards work levels which are representative of those which are required in a game. As well as improving your aerobic base, such developmental work will improve your anaerobic capacity (your ability to work without oxygen). This means that you will be able to work at higher percentages of your maximum loads without the fatigue associated with by-products of anaerobic work, such as those associated with the build-up of lactic acid.

Rugby is a game of intermittent activity, and not about running at a steady pace with a continuous activity level. For this reason, the elite players that I work with develop their endurance fitness (both aerobic and anaerobic) using shuttle run or intermittent high intensity activities. However, for those with less developed levels of fitness, it may be appropriate to develop an endurance base using varied pace running or maybe even continuous running (although this is not considered to be specific for game development) prior to undertaking training of a higher intensity.

Endurance training can also be undertaken in the gymnasium, on the rowing machine, treadmill or stationary bike (or a combination of the above). Indeed, during the earlier phases of the pre-season (when the grounds are hard after the summer), this is recommended, as such exercises help to reduce the incidence of ground-impact to which your body is subjected. Due to the collision and contactive nature of the sport of rugby, it is good to have a period of time away from such stresses. Swimming is another good way to achieve the same training effect. Start off working for 25 minutes, at a pace at which you can just hold a conversation (75% max.). Increase the duration of the sessions gradually (i.e. by 1-2 minutes) each time, as described above.

It is essential that you warm up thoroughly prior to each session that you undertake.