Fitness

 

Developed by the Sports Science Institute of South Africa and used by the Western Province Rugby Union. The Pre-Season conditioning program covers weight training and a series of speed, agility and quickness drills for a rugby player in their off-season. the Physical requirements document defines fitness standards for Junior players (18-21) and senior players (22+) as used by the WPRU.

1. Pre-Season Conditioning Program

2. Physical Requirements

 

 

Even through these standards are made and used by professional rugby players, they can also apply to amateur club players as well.

Nutrition

 

Below are a series of documents which cover a wide range of topics from pre and post training nutrition tips to match preparation and recovery. These articles have been found through a number of sources, including Rugby Canada and SA Rugby. Please use the suggestions contained in the articles at your own discretion.

 

 

1. Snacks draft covers some guidelines for pre and post training snacking (written by Dr. Kimberly McQueen)
    

2. ​The Athlete Diet contains tips for transitioning from a "north amercian diet" to an elite athlete diet (written by dr. john Berardi) and pays specific focus to the Canadian National Canoe/ Kayak Team and there experience with the diet
    

3. Fueling for high performance covers some suggestions for maintaining good digestive health as well as some general nutrition guidelines regarding proper proportions of fat, protein and carbs.