i love rugby!! lol
hello, i think to be able to help you i would need to know your position. Right now all i can say is that general over-all fitness is a good starting point. I recomend at least 30 minutes on the treadmill most days. Unfortunatly until i know if you are a forward or a back, i cant make any comments or suggestions on you weight training.
From what i can guess, from the leg and peck exercises that you are doing, your probably a forward.
Assuming you are a forward, i would say you should continue to work these important areas. And although many people downplay the need for cardiovascular fitness in forwards, i can tell you from experience that when you gain cardio fitness, you wll play a better game.
You will be able to hit more rucks and you will feel less tired.
it is my off season now, and im going to guess that it is your offseason as well. This is the best time for you to up your intensity while working out. Most people will get fat and lazy during offseason and you will have an advantage if you go back fit.
My coach would have a lot of suggestions for you, he would tell you interval training.
Why? because that is was rugby is, interval sport. So train the way you will play. so when you get on the treadmill, run for 5 minutes, hop off and do pushups, then get back on for more and then do another minor weight training activity.
This would be a great way to get fit. Keep it continous and only stop if you NEED to. This makes the workout more intense and you will burn fat faster nd gain muscle faster.
You could do this every workout just switching out different muscles, or you can do this on days when you feel like mixing it up.My god i could go on forever lol.
Talk to your coach as well. I informed my own coach of my off season restlessness and he was more then willing to suggest n off season fitness regime.
good luck and i'll check back here later to see if you have anymore questions
