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How to Increase Endurance for Rugby

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A Guide to Increasing Endurance

The key to building the ultimate rugby endurance engine that will see you finish a game as strongly as you start it, is incorporating repeated fast runs with minimal rest periods in between.

We’ve devised 4 endurance training drills that are sure to keep you going into extra-time.

Workout 1

  1. 5 minutes of mobility exercises and stretching
  2. 5 minutes jogging at 25% maximum effort
  3. Sprint 40 metres at 90% maximum effort, walk for 20 metres
  4. Repeat for 4 minutes
  5. Perform 7 sets with 2 minutes rest in between each set
  6. 5 minutes jogging at 25% maximum effort
  7. 5 minutes of mobility exercises and stretching

Workout 2

  1. 5 minutes of mobility exercises and stretching
  2. 5 minutes jogging at 25% maximum effort
  3. Sprint 40 metres at 95% maximum effort, walk for 10 metres
  4. Repeat 8 times
  5. Rest for 2 minutes
  6. Sprint 60 metres at 95% maximum effort, walk for 10 metres
  7. Repeat 8 times
  8. Rest for 2 minutes
  9. Sprint 80 metres at 95% maximum effort, walk for 10 metres
  10. Repeat 8 times
  11. Rest for 2 minutes
  12. 5 minutes jogging at 25% maximum effort
  13. 5 minutes of mobility exercises and stretching

Workout 3

  1. 5 minutes of mobility exercises and stretching
  2. 5 minutes jogging at 25% maximum effort
  3. Sprint 10 metres at 100% maximum effort, walk for 10 metres
  4. Repeat 8 times
  5. Rest for 2 minutes
  6. Sprint 20 metres at 100% maximum effort, walk for 10 metres
  7. Repeat 8 times
  8. Rest for 2 minutes
  9. Sprint 30 metres at 100% maximum effort, walk for 10 metres
  10. Repeat 8 times
  11. Rest for 2 minutes
  12. 5 minutes jogging at 25% maximum effort
  13. 5 minutes of mobility exercises and stretching

Workout 4

  1. 5 minutes of mobility exercises and stretching
  2. 5 minutes jogging at 25% maximum effort 15 minutes
  3. 15 minutes rowing with 60:30 second work-to-rest intervals
  4. 15 minutes cycling with 60:30 second work-to-rest intervals
  5. 15 minutes cross-trainer with 60:30 second work-to-rest intervals
  6. 5 minutes cool down
  7. 5 minutes of mobility exercises and stretching
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