The athletes who play the game of rugby are known as rugby players. The rugby players undergo a rigorous training program to prepare themselves to cope with the increasing demand of the game. Due to the poor or no training habits, players perform poorly in the fitness tests.
Rugby is a multi sprint sports and demands the players to generate high level of power, speed, team spirit and flexibility. The rugby players should also possess the quality of recovering between sprints. The players must have the aerobic capacities ranging from moderate to high so that they can sustain the pressure of the game for 80 minutes.
The basic strength for the rugby players is strength. Muscular size and body mass are important for the players but are not the goal of rugby-training program. The purpose of the training program is to improve coordination between players, increase maximal velocity, improve acceleration and to enhance their ability to change the directions quickly.
The early phase of the training lays emphasis on the development of maximal strength. The key point is to increase the potential of the muscles so that they can produce more force to gain speed and power. For better results, strength training is combined with sprint training.
The periodization of speed training program is divided into four seasons –early pre season, late pre season, in season and transition or closed season.
The early pre season lays emphasis on conditioning base with endurance training and strength training. No or very little sprint work is included in this phase of training. The strength achieved in the first phase is converted into explosive power with polymetric training in the second phase of late pre season. The in season phase maintains agility training and speed. The last phase - transition or the closed season is for the regeneration and activity.
Rugby players should take special care about their diet. The training diet for the players should be high in carbohydrates, proteins, energy and low in fat and alcohol. They should have three meals and snacks on regular basis. They should increase the intake of food high in carbohydrates like muffins, crisp bread, breakfast cereals, muesli bars, rice, pasta, fruit and potatoes. The food rich in carbohydrates will help them in muscle gain and recover from training.
The players should take the protein rich food. It includes peas, lentils, meat, dairy products and fish. One thing should be kept in mind that there is no need to include extra protein in your diet because food rich in protein is not the main source of energy. The players should consume low fat meals creamy sauces, fried food and fatty meat.
Their diet should include five portions of vegetables and fruit daily for repairing injury and building muscles. Rugby players should avoid alcohol because it could lead to gain those extra kilos and poor recovery.
A healthy balanced diet and a good training can help you achieve the peak performance of your career.