WS4SB 3 help!
- 08-02-2012, 02:45 PM
WS4SB 3 help!
Even very interested in trying this program for rugby training.
Extremely confused though as to the main core exercise, say you choose bench press for Max upper lift, do you do this every max upper or switch through like chins, mil press...
How does this workout hit the big lifts if you kinda do some of them 1 time per week or every other week. Input Appreciated.
An example of someones would be ever better.
Off season rugby training: so strength is key but also conditioning
- 08-02-2012, 02:49 PM
The ME is switched every 1-3 weeks (depends on experience and training level). Do you have the ebook?M.Ed. Ex Phys
- 08-02-2012, 03:02 PM
Originally Posted by Rodja
So if you chose bench for 1-3 weeks, then you would stop and do say weighted chins for 1-3 weeks?
08-02-2012, 03:03 PM
08-02-2012, 03:06 PM
Man this system is hard to follow lol.Originally Posted by Rodja
So like 1 week bench, 1 week chins? Etc, per say?
Or am I totally off?
08-02-2012, 03:17 PM
08-02-2012, 03:21 PM
Ok thanks, well I love the dynamicness of this program. But for rugby do you think this would encompass everything to be a top level player on the physical sense? As in hit everything needed?Originally Posted by Rodja
And if it's not to much trouble you seem to know a ton about this, for a rugby player 5'10" 225lb ~12% bf and tons of lifting experience could you lay out the basics of the program? Not like on depth with sets/reps I understand that part just the basic lift rotation as I feel I will f it up and end up doing lateral raises as a ME lift lol
08-02-2012, 03:22 PM
08-02-2012, 03:34 PM
Is that just the PDF journal he has?Originally Posted by Rodja
And I need to do cleans, can i just throw them in lol
08-02-2012, 03:39 PM
08-02-2012, 04:01 PM
Our team does them during season, so I have to work on them in the offseason to be ready. Time commitment? I could see that for beginners, I usually just go in and bust them out. In our sports training center they had us superset front squats with planks, and power cleans with pull upsOriginally Posted by Rodja
08-02-2012, 04:05 PM
08-02-2012, 04:10 PM
I see. I usually do mine with 4 sets of 3 reps , 2-3 min rest between sets or ss with another lift.Originally Posted by Rodja
It seems like WS4SB is pretty broad. If I used it as a template and maybe put in some cleans and military press and possibly front squats during dynamic would I be shunned from their society lol. It's just I need to do mil press for rugby for lifting in lineouts, really no way around it.
08-02-2012, 06:52 PM
08-02-2012, 11:24 PM
Right on dude, thanks for all your help! I did the RE upper workout today and loved it! So I'm gonna try and stick to it best I canOriginally Posted by Rodja
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