Even though at the moment I am a little taller than most of my age to play prop, I have the build and am looking to get a lot fitter and healthier (that's my goal at least) so that I can play for a Brisbane team in the front row in the future.
Could I please have some tips on how to achieve my goal?
Oh by the way, I am not obese. I'm just a little unfit and want to improve it further.
Do you have access to a gym?
Playing prop forward youd would want to increase your strength in the main body parts eg legs, chest, shoulders, back. Look at 3-4 sets of 4-6 reps per exercise to achieve this, a good 90sec to 2 min rest between each set. Probably no more than 6-7 exercises in total per session. Get a personal trainer to guide you initially if your not sure but you would include bench press, seated rows, dead lift, squats, shoulder press, upright rows etc...
Always do core work after a gym workout (range of stomach exercises)
Cardio wise, Interval training is real good to get a good sweat going and get fit. One example would be on a rowing machine would be basically going full hog for a minute, then rest for a minute, then repeat 10 times (20min total or a bit longer if your fitter) You can do these intervals on most cadio equipment. Keep a log of how you do eg in the rowing example how many metres you have gone in that 20 min session.
A good stretch before and after any exercise session is a must
