Rugby World Cup workout

The rugby world cup is underway . To play rugby one needs to have a lot of strength and endurance . Rugby players  have to be powerful and fast , you could call them the ultimate athletes . It takes a lot of work to get into the required shape. The workouts are not too hard , even if you are not a rugby player , doing them will still give you a lot of benefits.

THE WORKOUT

STEP 1: BUILD SPEED

Head to a park ,or even in your own backyard . Put on a weighted vest. Crouch and explode into a sprint for 8 secs. Rest 1 min. Repeat 4 times. You’ll get muscles for greater acceleration.

After that , simply run as fast as you can. Go for 5 secs, rest for 10, then repeat. Training like this will definetly  increase your speed.

STEP 2: IMPROVE AGILITY

Place 10 cones or stones in a straight line, about 50cm apart. Sprint at them then sidestep in and out of each. Repeat 5 times. This will improve your agility and help you get passed opposing players.

Hang from a bar. Lift your legs up, keeping them as straight as possible , at a 90 degree angle.  Tense your abs and lower slowly. Do 10 reps. This will help develop your core muscles.

STEP 3: INCREASE STRENTH

Deadlift

Deadlifts are the best exercise for this .Put the barbell on the ground ,then lift it , Push your hips forward to raise it. This will mainly work on your lower back and legs . This deadlift will prepare you to tackle your opponents.

Clean and jerk

Next is the Clean and jerk (also known as Olympic lift) .Put the barbell on the ground. Lift it to your waist and then ‘catch’ it at your chest. Push it overhead.Then back down. Do 3 sets of 4. This Olympic lift increases power output, fast.

These work outs done regularly will have you ready to join the rugby team.

BY KAPA187