Hi im 14 year old male and i need to get my running up to good standard in the next two weeks for rugby. I do alot of cycling once or twice a week about 15 to 20miles. pluss i use a cheap old mountain bike which makes it very hard. i want to know will this help me with how long i can run for and how fast. also i need to bulk up a bit for rugby, i do 10 sets of 10 with a 21kg barbell, 10 sets of 10 elevated pressups a night. please could you tell me if this routine will help me for rugby, if not could you help.
You need to run to get better at running. Other exercises just don't quite cut it. Try running every other day and see how you improve. I don't know if you'll see dramatic results in just two weeks, but it's a start.
If you want more muscle, you need to have a weight that is something of a challenge to use. On your last sets, does it become difficult to complete the set? If you can breeze through the workout, it's not stressing your muscles into growth. Either slow down your reps (literally counting two seconds up, three seconds down) or get a heavier weight. But at 14, "bulk" should not be your concern. Strength for your sport certainly, but don't get too caught caught up with size just yet. Pushups, pullups, and presses should serve you well.
Keep your body lean, your blood clean and your mind sharp. -Rollins