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Rugby Fitness & Conditioning
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Fuel Mix Fitness >
Interval Training

Interval training refers to bouts of exercise for a given period of time or a specified distance. Rest is provided between intervals to facilitate and manipulate levels of recovery; the longer the rest interval the greater the level of recovery.

This rest period allows the energy tanks time to refuel and helps dictate the type of fuel mix fitness to be developed. The greater the level of refuelling the greater your chances of repeating a fast interval - which is basically what fuel mix fitness for Rugby League is all about.

Interval combinations include:-

  1. long work time, short interval rest time e.g. 400m interval with 45s rest. Work time longer than rest time therefore developing fuel mix fitness with an aerobic emphasis. Because the rest is short you cannot run each interval fast! Best used early pre-season.
  2. short work time, long rest time e.g. 90m shuttle (3 x 30m) with 90s rest. Rest time lot more than work time so anaerobic energy is prominant. Best used all year round!

Running drills and circuit training while wearing a weighted vest is the latest method for developing Rugby League fuel mix fitness by adding resistance (extra body weight created by the vest). By performing intervals with the vest, you challenge the energy systems to work that much harder. Alternate between intervals with and then without wearing the vest and you will find the latter easier as you body is prepared to supply more fuel for the expected extra load of the vest. You can also use the vest for speed and power drills.







© Fitness 4 Rugby League 2005. Fitness 4 Rugby League is part of the Fitness 4 Sport network of web sites. The author and Fitness 4 Sport LLP take no responsibility for injuries caused by attempting the exercises presented on this web site. Fitness 4 Sport LLP recommends that you always learn new exercises under the guidance of a professional and consult your GP before you start

12 x 90m intervals (3 x 30m) with a 60s rest is a challenging high intensity interval session!
Add strength and power activities at the start and finish of each interval, such as tackling a bag, performing down and ups and launching medicine balls.