For the rest of you, read on, take notes and absorb the knowledge.
In 8 weeks time you'll be thankful you started training the proper way for performance.
If you want your body to function as a whole, it needs to be trained as a whole, and that means focusing more on movements than individual muscles.
Hypertrophy-specific training undoubtedly has its place in strength training but strength training is NOT bodybuilding.
If, however, you want to perform better than ever before, there are better ways to spend your gym time than doing set after set of bodybuilding few years – forwards are no longer just big, slow, pushing machines and backs have to do more than just wait for the ball and run in tries but must be able to compete physically with all the players on the pitch.
Fitness, which is the successful adaptation to a stress, is specific. To determine that type of training you need to do, it is important to analyse the physical demands of rugby and then construct a training plan to meet those demands.In other words, you’ll get your breath back faster.Also, if you have a high level of aerobic fitness, you will have a higher lactic acid threshold which simply means you will be able to work harder for longer without undue fatigue.Being strong also reduces your risk of injury, reduces fatigue, and provides your body with armour in the form of muscle.When two players of equal size and skill meet, nine times out of ten, the stronger player will prevail.You often see professional rugby teams play touch rugby now to ensure players are still nimble but to also try and offset the agility lost by weight training.It's recommended that you do play a lot of touch rugby so that you get your body used to being on your toes.Aerobic fitness is also important for making sure you can last an entire game and don’t “blow up” and fatigue before the final whistle.And if the game goes into overtime, it is often the fittest team that prevails.Excessive long duration, low intensity cardio can impair strength gains.For that reason, aerobic exercise should be intense enough to trigger increased fitness but not so long that energy is wasted. That is to say, it is made up of brief periods of explosive play interspersed with breaks. Interval training, circuit training, sprints, simulated match training – all of these start/stop methods will help develop anaerobic fitness.