Training for Rugby

Question
I am 6'2 and weigh in at 95kg. I want to start playing rugby again but i do not think that i have the fitness and strength to play. I play lock forward and at times on the flanks.What kind of training should i start with?
During weight training how much weight should i be lifting for the different exercises. Please help me as i want to become one of the best rugby players.

Answer
Hello Amena

Fitness should be something you start based on your own situation. If you are not already a member of a gym I suggest joining a good one. Before joining ask if trainers have experience in contact  sport to a high level.

The main thing is to measure what your strenghts and weaknesses are now and then set goals as to what you want to reach. Next set up a plan.

If you do not already know the mechanics of gym work or fitness training I suggest working with a qualified trainer to at least get started and start a regular routine.

If a trainer is outside your budget look on line for good books there are some quality Rugby fitness books for sale, try amazon.

With weight lifting: to ask a question like " how much weight should I lift?" suggests the real need to work with a qualified trainer. Weight lifting can be counter productive or even dangerous if not done properly and a routine should be changed every 4-5 weeks to force the body to adapt.

Get with a trainer in person, ask for suggested reading and create a regular routine.

The foundation is fitness so start with a simple 30-40 minute run and time it. look to take time off your run. Work in sprint training after good fitness base is acheived.

For strength if you can't currently do 3 sets of 20 push ups, 3 sets of 10 pull ups and 3 sets of 25 sit ups you should work to reach that point.

Get with a trainer ASAP and educate yourself on all training, you can never read or learn too much.