Q and A - Get Fit for Rugby

Q. What is the best cycle to follow for an in-season Rugby Player?

When you mean cycle – I understand you mean ‘conditioning cycle?’ The best cycle to follow is the last outlined in my book, Get Fit for Rugby. This should provide you with 2 club sessions and 2 gym based sessions per week for the club enthusiast. Any more and recovery (if you mix it in with life!!) will be impaired.

Q. During which cycle is fitness done and which cycle do you practice speed?

All cycles will incorporate fitness (by which you mean conditioning for rugby?) and speed training.

Q. In the max strength cycle the Deadlift the programme is like this -
1 x 6
1 x 1
1 x 6
1x 1

How does it work with 120 sec rest?

I understand the 1 x 6 reps but the 1 x 1 reps is it just one rep max?

This is a routine borrowed from Australian Strength Coach Ian King and Canadian Strength Coach, Charles Poliquin. It is geared towards increases in strength.

The 120 seconds work by peforming 1 set of 6 and then resting for 2 minutes before completing 1 set of 1. This ‘wave loading’ sequence will prime your nervous system allowing you lift heavier with each 6-1 wave.

So if your Deadlift 1RM was 200lb you could do the following wave pattern:

170 x 6 reps
Rest 120s
200 x 1 rep
Rest 120s
175 x 6 reps
Rest 120s
202.5 x 1
Rest 120s

Q. If doing weights/ speed/fitness how do you combine it in a training week and cycle since I am confused how to put it together.

A lot will depend on your training cycle and goals. Put what you need to prioritise first. So if you need to get stronger place it earlier in the week. Likewise if you need to work on your fitness.
If you are looking at incorporating all three into a training session begin with strength work, then move into speed work before finishing with some form of fitness or conditioning work in that order.

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John Lark