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FIT FOR RUGBY THE PROGRAMME Get Fit for Rugby with this exclusive training programme developed by the England Rugby strength and conditioning team in partnership with Virgin Active. Be sure to check out the individual training exercises at EnglandRugby.com/VirginActive for guidance and tips on how to perform each exercise safely and correctly. There are six training pillars in Fit for Rugby which help to build key facets of rugby such as strength, power and agility. The training programme includes specific exercises from each pillar, plotted in sequences, to deliver the best results. Balance and conditioning Skills which are important for all sports ensuring that you can last the full 80 minutes on the pitch. Strength and explosive power Rugby relies on strength and power skills that are needed through all aspects of the game. Speed and acceleration Both key aspects of playing rugby, helping players to score tries and perform against the opposition. Agility and mobility Key skills for evading opposition on the pitch and staying injury free. Power endurance and stamina Crucial for playing long into the match and creating power that is important for close contact areas. Core strength Important to exercise safe and impactful tackles and underpins all moves on the pitch. Each of the above icons are used throughout the programme so you can see which exercise is aligned to each training pillar.
FIT FOR RUGBY HOW TO USE Fit for Rugby is divided into three blocks of training featuring six training pillars. Be sure to follow the programme guidance, build weights gradually and warm up carefully. All exercises included in the programme can be found at EnglandRugby.com/VirginActive Participants are recommended to spend between two and four weeks in each training phase to improve results and prevent injury. If new to the programme, you should focus on each block for a minimum of two weeks and start with the beginner training phase. Once complete, move through intermediate and advanced training phases. Beginner/Intermediate - Two weeks in Block One - Two weeks in Block Two - Two weeks in Block Three Advanced - Four weeks in Block One - Four weeks in Block Two - Four weeks in Block Three You should complete the Fit for Rugby training programme between 2-3 times per week depending on your rugby season schedule. Please download and use the programme tracker to record your personal results. Be sure to feed back your results to @EnglandRugby on Twitter or Instagram.
FIT FOR RUGBY Fit for Rugby Programme Schedule: Beginner / Intermediate Day Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Monday Block One Block Two Block Three Tuesday Block One Block Two Block Three Wednesday Block One Block Two Block Three Thursday Block One Block Two Block Three Friday Block One Block Two Block Three Saturday Sunday Fit for Rugby Programme Schedule: Advanced Day Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Monday Block One Block One Block Two Tuesday Block One Block One Block Two Wednesday Block One Block One Block Two Thursday Block One Block One Block Two Friday Block One Block One Block Two Saturday Sunday Day Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Monday Block Two Block Three Block Three Tuesday Block Two Block Three Block Three Wednesday Block Two Block Three Block Three Thursday Block Two Block Three Block Three Friday Block Two Block Three Block Three Saturday Sunday
BLOCK ONE The aim of this block is to improve and develop strength endurance Programme schedule Beginner/Intermediate Two weeks in Block One Advanced Four weeks in Block One Before you start ensure that you warm up effectively. Visit EnglandRugby.com/activate to find example warm up exercises. Training programme Don t forget you can find each exercise at EnglandRugby.com/VirginActive for guidance and tips on how to perform each exercise safely and correctly. All weight-bearing exercise will vary in intensity based on a percentage of your one rep maximum For example-if your one rep maximum is 20kg and the exercise intensity is 60%, your weight would be 12kg. If you re a beginner please ask a member of the fitness team at Virgin Active to help you establish a suitable weight for your one rep maximum for each exercise. You can then work back from this to ensure you re using the correct weight for each exercise.
FIT FOR RUGBY LOWER BODY Select one of the following exercises, complete 4 sets of 10-12 reps at an intensity range of 60-75% of your one rep maximum. If you are a beginner, please see recommended weight to use in the Programme Tracker or speak to a Virgin Active member of staff Find all exercises at EnglandRugby.com/VirginActive for guidance and tips on how to perform each exercise safely and correctly. Barbell lunge (beginner/intermediate) Deadlift (advanced)
UPPER B O DY P U S H Select one of the following exercises, complete 4 sets of 10-12 reps at an intensity range of 60-75% of your one rep maximum. If you are a beginner, please see recommended weight to use in the Programme Tracker or speak to a Virgin Active member of staff Find all exercises at EnglandRugby.com/VirginActive for guidance and tips on how to perform each exercise safely and correctly. Dumbbell bench press (beginner/intermediate) Bench press (advanced)
UPPER B O DY P U L L Select one of the following exercises, complete 4 sets of 10-12 reps at an intensity range of 60-75% of your one rep maximum. If you are a beginner, please see recommended weight to use in the Programme Tracker or speak to a Virgin Active member of staff Find all exercises at EnglandRugby.com/VirginActive for guidance and tips on how to perform each exercise safely and correctly. Supported row with dumbbells (beginner / intermediate) Pull down (advanced)
PICK & MIX Select one of the following exercises, complete 4 sets of 10-12 reps. You do not need weights for these exercises. Find all exercises at EnglandRugby.com/VirginActive for guidance and tips on how to perform each exercise safely and correctly. Nordic hold STEP THREE STEP THREE Single leg lateral hops
Tuck ups STEP THREE STEP THREE Superman Russian twists STEP THREE STEP FOUR Nice work, make sure you cool down effectively and stretch fully.
COOL DOWN Complete 2 sets of 10-12 reps of the below and add any individual stretches. Find all exercises at EnglandRugby.com/VirginActive for guidance and tips on how to perform each exercise safely and correctly. Hip flexor Hamstring stretch You should also perform some upper body stretches such as; Pectoral stretch, Triceps stretch and back stretches. Visit EnglandRugby.com/activate to find example cool down exercises. Rugby Football Union. The RFU Rose and the words England Rugby are official registered trademarks of the Rugby Football Union.
FIT FOR RUGBY READY TO EXPLODE WITH MAXIMUM POWER