If you’re looking to improve your stamina for the new rugby season, then these eight tips may come in handy during pre-season…
1.Incorporate Interval Training
Research has shown that performing regular bouts of interval training (about 2-3 times a week), can improve your VO2 max (improved oxygen utilization uptake) and reduce the risk of overuse injuries, by helping keep overall training volume down.
Whether it be weight, speed or reps, you need to ensure that you continue to overload your muscles to ensure positive adaptions. The improvements only need to be minor but make sure every few weeks you are upping the pace, or putting more weight on the bar.
3.Combine Strength & Cardio
The goal is to get as much of your body working as possible during a workout so try to avoid splitting your training into cardio and strength days. Instead try to incorporate a mix of cardio and strength training into all of your workouts.
If you’re training seven days a week then there is absolutely no chance you will be performing to the best of your ability making it difficult to see improvements. It is therefore essential to make sure you take days off and to ensure that you get enough sleep.
Ensure that your running technique is spot on as poor form can make running much more difficult, thereby reducing your cardio capacity. Work with a specialist to identify any imbalances and work to correct them before pushing yourself on the treadmill.
6.Reduce Rest Times
When performing sets, reduce the rest period between each exercise to build greater endurance. During certain workouts, try only taking a break when you physically cannot continue; begin by trying 10 squats, 10 pull ups, 10 push ups and 10 sit ups with no rest in between.
Every 4 – 6 weeks, it is recommended to incorporate a deload week into your training programme to avoid over-training. This allows your body to fully recover, and also gives you the opportunity to focus on form during training.
8.Hydration & Nutrition
If you’re training for endurance then it is absolutely vital to ensure you are giving your body everything it needs to perform. Good hydration allows your body to perform and avoids muscle cramps, whilst the right nutrition will help fuel your training.