Old Website Workout

okay, so here is your fitness schedule. remember that this is all your responsibility -- rugby is a club sport, and it's up to you to decide how much time and energy you are willing to put into it. this should take you between one and two hours every day -- do as much as you can, and if you have to mix it up, try to get to everything at least once every other week. of course, the more fit you are, the more fun you'll have, the better you'll play, and the less likely you'll be to get injured. so fitness is a good, good thing. also, you think better if you get regular aerobic exercise. I'm not making this up. your finals will thank you. 

MONDAY (endurance):

stretch
run 30-45 minutes. try to push yourself especially near the end. work up to more time every week.
stretch/cool down
5 hill sprints 

TUESDAY (lifting):

half mile warmup (on the track or treadmills)
biceps & triceps (three sets of ten, sustained weight)
back situps (three sets of ten, increasing weight)
cruches (ditto)
dead lifts
bench press
upright row
(these three all follow the normal 5x5x3x3x2x1x2 pattern, increasing weight until the last set)

WEDNESDAY(sprinting):

jog 5-10 minutes
stretch
20 clappers (8x8x4 -- push those last ones hard!) 
rest 
sprint 200 meters then walk 200 meters 
sprint 100 meters then walk 100 meters (x2) 
sprint 50 meters then walk 50 meters (x4) 
jog one lap

THURSDAY(lifting):

ten minutes on bike/treadmill
do five sets of ten reps each: 
dumbbell rows 
upright rows 
abduction 
adduction 
quads 
leg curls 
and whatever other machines you like

FRIDAY (running):

short warmup and stretch 
run stairs for ten minutes (you can do parrish or the stairs by the track... or wherever else you can find) 
rest 
5 suicides (sprinting!) 
rest 
run for fifteen minutes, hard 
the end, yay! take the weekend off!