Fitness.....check out the following link ....a well designed site for fitness help in rugby...
http://www.rugbyfitness.com.au
a sample of the material at the site where you can get .........
INDIVIDUAL PROGRAM DESIGN
STRENGTH - Simply stated, is defined as the maximum force exerted by a muscle against resistance. Factors which affect the application of strength are: muscle length, muscle fibre type (fast - slow twitch), age, sex, muscle shape and arrangement and the speed of contraction. Weight training not only improves body strength, but also psychologically gives the player boosted confidence through their improved size and strength. Weight training is a much overlooked component in Rugby training.
POWER - Is the ability to exert force over a short time frame. Sprinting and jumping in the lineout are examples of power, where the resistance is the player's own body weight. Tackling and breaking the defensive line are further examples of power, except the resistance is enhanced. Power can be improved through weight training (explosive lifts), sprint training and plyometrics.
SPEED - is the ability to move in the fastest time possible over a set distance or to move a particular body part in the fastest time. Many factors are combined in the quest for speed in a rugby player. Some of these are reaction time, acceleration, form, technique and agility.It must be noted genetics plays a large part in the speed of a player. Even so, a player who is not genetically gifted can train and develop his limited ability to a maximum capability. Weight training aids in the speed of a player, when a high level of strength is attained the player can move on to explosive weight training and plyometric exercises to develop power................
Below is an example of a weekly training program. This program is based on results obtained from fitness tests. The tests were a 20m beep test (Aerobic capability), 10m and 40m sprint (power and maximum speed), bench press (for upper body strength), abdominal test (strength test). Although these tests are quite simple it gives a good overview of a players fitness level. From these results a program can be developed to suit the players requirements for improvement. .......