Rugby Rowing Guides
Andy Shirley on the Crossfit boards pointed to these fantastic rowing workouts for rugby players with great crossover to all field sports. The Rugby Training Guide (PDF) is the big one. See if these two passages grab you, no matter what your sport:
A rugby player needs to produce a top performance almost every Saturday of the season. They cannot afford to relax their fitness preparation; if they do the game could be lost and the season with it. So how is it possible for players to produce this top performance week in, week out? In truth, it is not. However, by training smart a player will include the correct balance of training, recovery and relaxation, which will enable him to arrive for games in optimal condition.
[snip]
Physiologically, rugby players have to perform intermittent high intensity and low intensity work during phases of play and throughout the game. This demands high levels of anaerobic and aerobic endurance. Phases of play can vary from 10 seconds to over three minutes so conditioning will be geared to cope with the maximum demands. The high-speed modern game demands that players of all positions are capable of producing high power high strength movements in extreme physical situations. Whilst all players will require a highly efficient aerobic component of their fitness to encourage speedy recovery from maximal efforts...
Then there's these bits on "Why Rowing?":
In England's preparation for the World Cup Martin Johnson's injury history meant he only did one session a day on his feet. Most of his aerobic work was done on a Concept 2 rowing machine.
Games players need whole body aerobic fitness, not just individual muscle fitness, to perform. To raise the aerobic fitness level the entire body should be exercised and exercise on the Indoor Rower uses both upper and lower body muscles, therefore recruiting a very large muscle mass.
If the statement that "aerobic fitness underpins the whole performance" is true then it would make sense to follow the training programme of a rower. Rowers are generally recognised as athletes with amongst the greatest aerobic capacity. This is achieved with no risk of injury through impact, as training is weight supported and non-contact. A slightly modified programme currently used by rowers in preparation for their competitions would meet all the physical requirements of ball players.
There are very few training activities than can produce a high intensity upper body workout, involve the strongest muscles in the body, the legs, and raise the heart rate to cause almost immediate fatigue. These are the requirements and demands of a rugby player. They can be achieved by using a Concept 2 rowing machine.
That's all just preamble though. Where the guide shines is in it's programs, and I love that they include benchmarks. Always good to have a target!