Maximizing Your Rugby Performance: A Comprehensive Guide to Improving Your Fitness

Are you a rugby enthusiast looking to improve your game? Or a new player aiming to make a mark in the sport? Whether you’re a seasoned pro or a rookie, fitness is a crucial aspect that can make or break your performance on the field. This guide will provide you with comprehensive tips and strategies to improve your fitness for rugby, enabling you to take your game to the next level. From strength training to nutrition, we’ll cover all the essential elements you need to know to maximize your rugby performance. So, gear up and get ready to unleash your full potential on the field!

Understanding Rugby Fitness

Physical demands of rugby

Rugby is a physically demanding sport that requires a wide range of physical attributes. To excel in rugby, it is essential to understand the physical demands of the game and develop the necessary fitness levels to meet those demands.

Aerobic endurance

Aerobic endurance is the ability of the body to sustain high-intensity physical activity for an extended period. In rugby, aerobic endurance is crucial for players who need to maintain a high level of intensity for the entire match. To improve aerobic endurance, players should engage in long-distance running, swimming, cycling, or any other aerobic activity that elevates the heart rate and improves cardiovascular fitness.

Anaerobic capacity

Anaerobic capacity refers to the body’s ability to perform high-intensity physical activity for a short period. In rugby, anaerobic capacity is essential for players who need to perform explosive movements such as tackling, sprinting, and jumping. To improve anaerobic capacity, players should engage in high-intensity interval training, plyometrics, and weightlifting.

Strength and power

Strength and power are crucial in rugby, as players need to possess the necessary physical attributes to tackle, pass, and run with the ball. To improve strength and power, players should engage in resistance training, including weightlifting, resistance bands, and bodyweight exercises.

Speed and agility

Speed and agility are essential in rugby, as players need to be quick and agile to evade tackles and make crucial tackles. To improve speed and agility, players should engage in plyometrics, agility drills, and interval training.

Flexibility and mobility

Flexibility and mobility are crucial in rugby, as players need to be able to move freely and make sudden changes in direction. To improve flexibility and mobility, players should engage in stretching, yoga, and Pilates.

By understanding the physical demands of rugby and developing the necessary fitness levels, players can maximize their performance on the field and achieve their goals.

Importance of rugby-specific training

  • Enhancing on-field performance
  • Minimizing injury risks
  • Adapting to the physical demands of the game

  • Enhancing on-field performance

Rugby is a high-intensity, contact sport that requires a diverse set of physical attributes, including strength, power, speed, endurance, agility, and coordination. Engaging in rugby-specific training enables players to develop the necessary physical abilities to excel on the field.

  • Minimizing injury risks

Participating in rugby-specific training programs can significantly reduce the risk of injuries. By focusing on injury prevention and strengthening areas prone to injury, players can build a stronger and more resilient body that is better equipped to withstand the physical demands of the game.

  • Adapting to the physical demands of the game

Rugby is a dynamic sport that requires players to be able to change direction quickly, accelerate, and decelerate with ease. Rugby-specific training helps players develop the necessary skills and abilities to adapt to the fast-paced and ever-changing nature of the game. It also prepares them for the physical challenges they will face on the field, such as tackling, being tackled, and making explosive movements.

Assessing Your Current Fitness Level

Key takeaway: To maximize your rugby performance, it is essential to understand the physical demands of the game and develop the necessary fitness levels. This involves engaging in rugby-specific training programs that target specific aspects of performance, such as aerobic endurance, anaerobic capacity, strength and power, speed and agility, and flexibility and mobility. Additionally, proper nutrition and recovery strategies, as well as developing mental toughness and resilience, are crucial for enhancing on-field performance, minimizing injury risks, adapting to the physical demands of the game, and staying motivated throughout the season. Seeking professional advice, periodization, resistance training, plyometrics and agility training, and flexibility and mobility training are all effective ways to improve fitness levels and enhance rugby performance.


As a rugby player, it is important to have a good understanding of your current fitness level in order to identify areas for improvement and set realistic goals. One way to do this is through self-assessment, which involves evaluating your physical abilities and identifying areas that need improvement. Here are some physical fitness tests for rugby players that can help you assess your current fitness level:

Aerobic capacity

Aerobic capacity is the ability of your body to deliver oxygen to your muscles during sustained physical activity. This is an important aspect of rugby, as the game can be physically demanding and requires a high level of endurance. To assess your aerobic capacity, you can perform a beep test or a shuttle run. These tests involve running back and forth between two points while trying to keep up with an increasingly fast pace.

Anaerobic capacity is the ability of your body to perform high-intensity physical activities without using oxygen. This is important in rugby, as many movements require short bursts of intense effort. To assess your anaerobic capacity, you can perform a squat jump test or a medicine ball throw. These tests involve explosive movements that require maximum strength and power.

Strength and power are important in rugby, as they enable you to tackle, hit, and move with force. To assess your strength and power, you can perform exercises such as bench press, squats, and clean and jerk. These exercises measure your ability to generate force and power in different movements.

Speed and agility are important in rugby, as they enable you to move quickly and change direction with ease. To assess your speed and agility, you can perform tests such as the 40-yard dash or the pro agility shuttle. These tests measure your ability to accelerate and change direction quickly.

Flexibility and mobility are important in rugby, as they enable you to move freely and avoid injuries. To assess your flexibility and mobility, you can perform tests such as the sit and reach or the shoulder flexibility test. These tests measure your range of motion in different joints.

By performing these physical fitness tests, you can get a better understanding of your current fitness level and identify areas for improvement. This will help you set realistic goals and develop a training program that is tailored to your needs.

Seeking professional advice

As a rugby player, seeking professional advice is a crucial step in assessing your current fitness level. Fitness assessments by sports performance specialists can provide valuable insights into your strengths and weaknesses, and help you identify areas for improvement. Personalized training programs tailored to your specific needs can also be developed with the help of these specialists.

Moreover, it is important to monitor your progress and adjust your goals accordingly. A sports performance specialist can help you track your progress and make adjustments to your training program as needed to ensure that you are making steady progress towards your goals.

Seeking professional advice can also help you avoid common mistakes that many rugby players make when trying to improve their fitness. For example, some players may focus too much on strength training and neglect flexibility and mobility training, which can lead to injuries. A sports performance specialist can help you develop a well-rounded training program that addresses all aspects of fitness.

Overall, seeking professional advice is a crucial step in assessing your current fitness level and developing a training program that will help you maximize your rugby performance.

Developing a Training Program


Periodization is a long-term planning strategy for the rugby season that involves dividing training into different phases. This approach ensures that athletes have a well-structured training program that targets specific aspects of their performance.

Here are some key points to consider when implementing periodization in your training program:

  • Phase 1: Preparation – This phase is focused on improving overall fitness and injury prevention. It typically includes light exercises such as jogging, stretching, and strength training.
  • Phase 2: Transition – This phase is when you start to increase the intensity of your training. You’ll start to incorporate more rugby-specific drills and exercises into your routine.
  • Phase 3: Competition – This is the phase where you’re at your most physically and mentally prepared for the rugby season. You’ll be focusing on improving your performance in games and matches.
  • Phase 4: Restoration – This is the final phase of your training program, where you focus on recovery and injury rehabilitation.

It’s important to remember that periodization is not a one-size-fits-all approach. Your training program should be tailored to your individual needs and goals. Additionally, periodization should be used in conjunction with other training principles, such as progressive overload, to ensure that you’re continually challenging yourself and improving your performance.

Resistance training

Resistance training is a crucial component of any rugby player’s training program. It involves the use of weights, resistance bands, and bodyweight exercises to build strength and power. This type of training can help improve your overall performance on the field by increasing your muscular endurance, speed, and explosiveness.

Building strength and power

As a rugby player, you need to be physically strong and powerful to excel in the sport. Resistance training can help you achieve this by targeting the muscles used in rugby, such as your legs, core, and upper body. By strengthening these muscles, you will be able to tackle and defend with more force, run faster, and jump higher.

Compound exercises for rugby players

Compound exercises are exercises that work multiple muscle groups at once. These types of exercises are highly effective for rugby players because they can be done with little to no equipment and still provide a challenging workout. Examples of compound exercises include squats, deadlifts, lunges, and bench presses.

Proper form and technique

It is essential to have proper form and technique when performing resistance exercises. This will help prevent injury and ensure that you are targeting the correct muscle groups. When performing compound exercises, make sure to engage the correct muscles and avoid using momentum to complete the movement. It is also important to start with lighter weights and gradually increase the weight as you become stronger.

Overall, resistance training is a valuable tool for rugby players looking to improve their performance on the field. By incorporating a well-rounded resistance training program into your routine, you can build the strength and power needed to excel in rugby.

Aerobic training

Aerobic training is an essential component of any rugby training program, as it helps to improve endurance and cardiovascular health. Aerobic exercises involve the use of oxygen to produce energy, which in turn helps to improve the body’s ability to process oxygen and perform physical activities over extended periods. Rugby players need to have a high level of aerobic fitness to sustain their performance during matches, which can last up to 80 minutes or more.

Interval training is a popular form of aerobic training for rugby players, as it involves short bursts of intense exercise followed by periods of rest. This type of training is highly effective for improving both cardiovascular fitness and anaerobic capacity, which is the ability to perform high-intensity physical activities for short periods. Rugby players can use interval training to simulate the demands of a match, which involves short bursts of intense activity followed by periods of lower intensity.

Endurance-specific drills are also an important part of aerobic training for rugby players. These drills are designed to improve the body’s ability to perform physical activities for extended periods, such as running, tackling, and rucking. Examples of endurance-specific drills include hill sprints, long-distance runs, and circuit training.

Overall, incorporating aerobic training into your rugby training program is essential for improving your endurance and cardiovascular health, which are crucial for sustaining high-level performance during matches.

Plyometrics and agility training

Plyometrics and agility training are crucial components of any comprehensive rugby training program. These exercises help rugby players develop explosiveness, quickness, and the ability to move in any direction at a moment’s notice. By incorporating plyometrics and agility drills into your training routine, you can improve your on-field performance and gain a competitive edge over your opponents.

  • Developing explosiveness and quickness
    Plyometrics are exercises that involve jumping, bounding, or hopping movements. These exercises are designed to develop explosiveness in the legs, which is essential for accelerating, changing direction, and making powerful tackles. Examples of plyometric exercises include box jumps, depth jumps, and single-leg hops.
  • Drills for rugby-specific movements
    Agility drills are designed to improve your ability to change direction quickly and efficiently. These drills help you develop the necessary skills to evade tackles, make breaks in open space, and maintain balance and control during high-speed runs. Examples of agility drills include ladder drills, cone drills, and shuttle runs.
  • Speed and agility drills
    To improve your overall speed and agility, it’s important to incorporate a variety of drills into your training program. These drills should target different aspects of speed and agility, such as acceleration, top-end speed, and change of direction. Examples of speed and agility drills include sprint drills, interval training, and agility ladders.

Incorporating plyometrics and agility training into your rugby training program can help you develop the explosiveness, quickness, and agility necessary to excel on the field. By regularly performing these exercises, you can improve your overall fitness, reduce your risk of injury, and enhance your on-field performance.

Flexibility and mobility training

  • Reducing injury risk
  • Improving range of motion
  • Dynamic stretching and flexibility exercises

Reducing Injury Risk

Flexibility and mobility training plays a crucial role in reducing the risk of injury in rugby. This is because it helps to improve the range of motion of the joints, which can reduce the likelihood of strains and sprains. In addition, flexibility training can help to improve muscle balance, which can reduce the risk of muscle imbalances that can lead to injury.

Improving Range of Motion

Flexibility and mobility training can also help to improve the range of motion of the joints, which is essential for optimal performance in rugby. This is because it allows for greater movement and more efficient movement patterns, which can improve speed, power, and agility on the field. In addition, improved range of motion can also help to reduce the risk of injury by improving the ability of the body to move and respond to different movements.

Dynamic Stretching and Flexibility Exercises

Dynamic stretching and flexibility exercises are a key component of flexibility and mobility training. These exercises involve active movements that stretch the muscles and joints, which can help to improve flexibility and range of motion. Some examples of dynamic stretching and flexibility exercises include leg swings, arm circles, and hip openers. It is important to incorporate these exercises into your training program to improve your flexibility and mobility, which can help to improve your performance on the field.

Nutrition and Recovery

Importance of proper nutrition

Proper nutrition is essential for maximizing your rugby performance. Eating a balanced diet can provide the energy and nutrients needed to power through training sessions and matches. Here are some key aspects of proper nutrition for rugby players:

Fueling for rugby performance

Carbohydrates are the primary source of fuel for rugby players. They provide the energy needed for high-intensity exercise, such as sprinting, tackling, and kicking. Good sources of carbohydrates include whole grains, fruits, vegetables, and starchy foods like potatoes and rice.


Staying hydrated is crucial for rugby players, as it helps maintain fluid balance in the body and prevent dehydration. Dehydration can impair performance, reduce endurance, and increase the risk of injury. It is recommended to drink plenty of water before, during, and after training and matches.

Balanced diet for energy and recovery

A balanced diet is essential for rugby players to ensure they have the energy and nutrients needed to perform at their best. This includes consuming a variety of foods from different food groups, such as protein, carbohydrates, healthy fats, vitamins, and minerals. Some examples of nutrient-dense foods that can help with energy and recovery include lean meats, fish, nuts, seeds, fruits, and vegetables.

In addition to fueling your body, proper nutrition can also aid in recovery after training and matches. Consuming protein and carbohydrates within 30 minutes of exercise can help replenish energy stores and repair muscle tissue.

Overall, proper nutrition is a crucial aspect of maximizing your rugby performance. By consuming a balanced diet that includes a variety of nutrient-dense foods, staying hydrated, and fueling your body with carbohydrates before and after exercise, you can help improve your energy levels, endurance, and overall performance on the field.

Recovery strategies

  • Active recovery
  • Passive recovery
  • Rest and sleep

Active Recovery

Active recovery refers to low-intensity physical activity that is performed following a training session to help the body recover and reduce muscle soreness. This can include activities such as light jogging, cycling, or swimming at a low intensity. Active recovery is beneficial because it helps to flush out lactic acid from the muscles, improves blood flow, and can help to reduce muscle soreness.

Passive Recovery

Passive recovery refers to activities that are performed in a more relaxed state to aid in recovery. This can include activities such as stretching, foam rolling, or massage. Passive recovery is beneficial because it helps to improve flexibility, reduce muscle tension, and promote relaxation.

Rest and Sleep

Rest and sleep are crucial components of the recovery process. Adequate sleep is essential for physical and mental recovery, and it is recommended that athletes aim for at least 7-9 hours of sleep per night. Additionally, rest periods between training sessions are important to allow the body to recover and repair muscle tissue. During these rest periods, it is important to consume a balanced diet to ensure that the body has the necessary nutrients to support recovery.

Overall, incorporating a combination of active and passive recovery strategies, along with adequate rest and sleep, can help to optimize recovery and improve overall rugby performance.


When it comes to improving your rugby performance, supplementation can play a crucial role in providing your body with the necessary nutrients to enhance your physical and mental capabilities. Here are some evidence-based supplements that can benefit rugby players:


Creatine is a popular supplement among athletes, including rugby players, as it helps to improve high-intensity exercise performance. It works by increasing the amount of ATP (adenosine triphosphate) available in your muscles, which is the primary source of energy for muscle contractions. By taking creatine supplements, you can increase your power, strength, and endurance during intense physical activities such as tackling, sprinting, and jumping.


Protein is an essential nutrient for building and repairing muscle tissue. Rugby players require adequate amounts of protein to support their intense training and competition schedule. Consuming protein supplements after a workout can help to rebuild and repair muscle tissue, reduce muscle soreness, and promote muscle growth. It can also help to maintain a healthy immune system, which is crucial for avoiding illness and injury.


Beta-alanine is an amino acid that helps to delay the onset of fatigue during high-intensity exercise. It works by increasing the levels of carnosine in your muscles, which acts as a buffer for hydrogen ions produced during exercise. By taking beta-alanine supplements, rugby players can improve their endurance and reduce the perception of effort during intense physical activities.

Overall, supplementation can be a useful tool for rugby players looking to improve their performance on the field. However, it is important to consult with a healthcare professional or registered dietitian before starting any supplement regimen to ensure that it is safe and appropriate for your individual needs.

Mental Game and Mindset

Developing mental toughness

Mental toughness is a crucial aspect of rugby performance, as it allows players to remain focused, resilient, and composed under pressure. To develop mental toughness, it is important to incorporate visualization techniques, practice positive self-talk, and learn strategies for managing anxiety and stress.

Visualization and positive self-talk

Visualization involves mentally rehearsing specific situations or scenarios that may arise during a match. This can help players build confidence, reduce anxiety, and improve their overall performance. Visualization can be practiced in a variety of ways, such as through guided imagery or mental rehearsal exercises.

Positive self-talk is another effective tool for developing mental toughness. This involves replacing negative thoughts or beliefs with positive, encouraging ones. For example, instead of telling yourself “I can’t do this,” you might say “I am capable and confident, and I will succeed.” Practicing positive self-talk can help players maintain a positive mindset and stay motivated, even in the face of challenges or setbacks.

Managing anxiety and stress

Anxiety and stress are common emotions experienced by rugby players, particularly before or during matches. However, it is important to learn strategies for managing these feelings in order to maintain focus and composure on the field. This may involve deep breathing exercises, progressive muscle relaxation, or other relaxation techniques.

It is also important to develop coping mechanisms for dealing with setbacks or mistakes during a match. For example, instead of becoming discouraged or frustrated, players can use these situations as opportunities for growth and learning. By maintaining a growth mindset and focusing on progress rather than perfection, players can develop greater resilience and mental toughness.

Staying focused during matches

Finally, mental toughness involves the ability to stay focused and present during matches. This requires maintaining concentration, avoiding distractions, and staying fully engaged in the game. One way to do this is to establish a pre-match routine that helps players get into the right mindset and prepare for the match. This may involve visualization exercises, listening to music, or other activities that help players relax and focus.

During the match, players can also use techniques such as mindfulness or visualization to stay present and focused on the task at hand. By staying fully engaged in the game and avoiding distractions, players can maintain their mental toughness and perform at their best.

Building resilience

Rugby is a physically demanding sport that requires mental toughness and resilience. Building resilience is essential for overcoming setbacks and adversity, which are inevitable in any sports career. In this section, we will discuss the importance of resilience in rugby and how to develop it.

  • Handling setbacks and adversity
    Setbacks and adversity are an inevitable part of any sports career. It could be an injury, a loss, or a poor performance. However, it is crucial to remember that setbacks are opportunities for growth and learning. The ability to bounce back from setbacks is a sign of resilience.
  • Developing a growth mindset
    A growth mindset is the belief that abilities can be developed through dedication and hard work. Athletes with a growth mindset embrace challenges, persist in the face of obstacles, and learn from failures. Developing a growth mindset is crucial for building resilience in rugby.
  • Embracing challenges and learning from mistakes
    Embracing challenges and learning from mistakes is another important aspect of building resilience in rugby. Mistakes are inevitable, and it is how we respond to them that determines our resilience. Athletes who embrace challenges and learn from their mistakes are more likely to bounce back from setbacks and adversity.

By building resilience, rugby players can develop the mental toughness needed to overcome setbacks and adversity, stay focused on their goals, and perform at their best. Resilience is not something that can be developed overnight; it takes time, effort, and a willingness to learn from mistakes. However, the benefits of building resilience are significant, and it can help rugby players achieve their full potential.

Goal-setting and motivation

  • Short-term and long-term goals
    • Short-term goals: These are specific, measurable, achievable, relevant, and time-bound objectives that help players focus on immediate improvements and maintain momentum. Examples include improving ball handling skills, increasing sprint speed, or perfecting tackling techniques.
    • Long-term goals: These are broader, more ambitious objectives that demand sustained effort and commitment. Long-term goals can include aspirations such as representing a national team, playing at a higher level, or winning a championship.
  • Accountability and tracking progress
    • Establishing accountability: Accountability refers to the responsibility players take for their actions and progress. This can be fostered through regular meetings with coaches, self-reflection, or setting up a support network of teammates or mentors.
    • Tracking progress: Monitoring progress is essential for maintaining motivation and making informed decisions about training. Players can use performance logs, GPS tracking devices, or feedback from coaches to evaluate their improvement.
  • Staying motivated throughout the season
    • Identifying intrinsic motivators: Intrinsic motivation stems from within the individual, often driven by personal interests, satisfaction, or a sense of accomplishment. Understanding what drives an individual player can help maintain motivation during the season.
    • Celebrating successes: Regularly acknowledging and celebrating small achievements and milestones can help build momentum and foster a positive mindset.
    • Staying focused on the process: Instead of solely focusing on outcomes, it is crucial to emphasize the process of continuous improvement and growth. By embracing the journey, players can maintain motivation even when faced with setbacks or challenges.

Injury Prevention and Rehabilitation

Warm-up and injury prevention

A comprehensive warm-up is crucial for preventing injuries and preparing the body for physical activity. This section will delve into the importance of dynamic warm-up exercises, mobility exercises, and stretching and foam rolling for rugby players.

Dynamic warm-up for rugby players

A dynamic warm-up is a series of movements that prepare the body for physical activity by increasing blood flow and activating the muscles. Rugby players should engage in dynamic warm-up exercises such as jogging, cycling, and skipping to increase their heart rate and get their muscles ready for the physical demands of the game.

Mobility exercises

Mobility exercises are designed to improve the range of motion of the joints and reduce the risk of injury. Rugby players should incorporate mobility exercises such as leg swings, hip circles, and arm stretches into their warm-up routine to improve their flexibility and reduce their risk of injury.

Stretching and foam rolling

Stretching and foam rolling are important components of a comprehensive warm-up routine for rugby players. Stretching helps to improve flexibility and reduce the risk of injury, while foam rolling helps to release tension in the muscles and improve circulation. Rugby players should incorporate static stretches such as hamstring stretches and calf stretches into their warm-up routine, as well as use foam rollers to massage tight muscles and improve circulation.

Injury recovery and rehabilitation

When an injury occurs, it is important to have a plan in place for recovery and rehabilitation. Proper recovery and rehabilitation can help prevent further injury and promote a faster return to play.

  • Rest and active recovery:
    • Rest is an important part of the recovery process, as it allows the body to repair and heal itself. However, complete rest can lead to a loss of fitness and muscle tone, which can make it harder to return to play.
    • Active recovery, such as light exercise and stretching, can help maintain fitness and prevent muscle loss while allowing the body to heal.
  • Gradual return to play:
    • It is important to gradually return to play, rather than attempting to return to full activity too soon. This can help prevent further injury and ensure that the body is fully healed.
    • A gradual return to play should include a combination of light exercise, gradually increasing intensity and duration, and progressing to full activity when appropriate.
  • Strength and conditioning exercises for injury prevention:
    • Strength and conditioning exercises can help prevent injury by improving muscle strength, flexibility, and balance.
    • Exercises should be tailored to the specific needs of the individual and should be incorporated into a regular training routine.
    • Examples of strength and conditioning exercises include weightlifting, plyometrics, and yoga.


1. What are the key components of fitness for rugby?

The key components of fitness for rugby include aerobic endurance, anaerobic capacity, strength, power, speed, agility, and coordination.

2. How can I improve my aerobic endurance for rugby?

To improve your aerobic endurance for rugby, you should engage in regular aerobic exercise such as running, cycling, or swimming. You can also incorporate interval training, which involves alternating between periods of high-intensity exercise and periods of rest or low-intensity exercise. This type of training can help improve your cardiovascular fitness and endurance.

3. How can I improve my anaerobic capacity for rugby?

To improve your anaerobic capacity for rugby, you should engage in high-intensity exercises such as sprinting, interval training, and resistance training. These types of exercises can help improve your ability to perform short, intense bursts of activity, which is crucial in rugby.

4. How can I improve my strength and power for rugby?

To improve your strength and power for rugby, you should engage in resistance training exercises such as weightlifting, power lifting, and bodyweight exercises. These types of exercises can help increase your muscular strength and power, which can improve your overall performance on the field.

5. How can I improve my speed and agility for rugby?

To improve your speed and agility for rugby, you should engage in drills that focus on quick footwork, change of direction, and acceleration. You can also incorporate plyometric exercises, which are exercises that involve jumping and landing, to improve your power and explosiveness.

6. How can I prevent injuries while training for rugby?

To prevent injuries while training for rugby, you should warm up properly before each training session and make sure to cool down and stretch afterwards. You should also make sure to incorporate strength training exercises to improve your muscular strength and stability, and to avoid overtraining.

7. What should I eat to improve my rugby performance?

To improve your rugby performance, you should focus on eating a balanced diet that includes plenty of protein, complex carbohydrates, and healthy fats. You should also make sure to stay hydrated by drinking plenty of water before, during, and after training and games.

8. How much should I train to improve my rugby performance?

The amount of training you need to do to improve your rugby performance will depend on your current fitness level and your goals. However, it is generally recommended to aim for at least 3-4 training sessions per week, with a combination of endurance, strength, and power training exercises.


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