Training Log for Rugby - Need opinions

  1. Training Log for Rugby - Need opinions


    So I've just finised my first cycle of the 5/3/1 programme and it has helped me a ton. Now that my strength is at a decent level for me I am thinking of moving to this workout. Feel free to drop comments on the routines/reps as this is a draft of what I would like to do, I just want to know if this would help me add to the strength I've built up over the last few months.

    Current Lifts @ 17 years (KGs)
    Bench - 90
    Deadlift - 210
    Shoulder Press - 70
    Squat - 140

    Monday -

    Deadlifts
    Set 1 - 12
    Set 2 - 10
    Set 3 - 8
    Set 4 - 6
    Set 5 - 2-4

    Barbell Rows
    Set 1 - 10
    Set 2 - 8
    Set 3 - 6
    Set 4 - 2-4

    Shrugs
    Set 1 - 10
    Set 2 - 8
    Set 3 - 6
    Set 4 - 2-4

    Skipping x10 superset with Sled Pushes x10 (5 metres each)
    Set 1 -10
    Set 2 - 20
    Set 3 - 30
    Set 4 - 40
    Set 5 - 50
    Set 6 - 60
    Set 7 - 70
    Set 8 - 80
    Set 9 - 90
    Set 10 - 100

    Tuesday (Rugby)
    Bench
    Set 1 - 12
    Set 2 - 10
    Set 3 - 8
    Set 4 - 6
    Set 5 - 2-4

    Front and Side Shoulder Raises
    Set 1 - 10
    Set 2 - 8
    Set 3 - 6
    Set 4 - 2-4

    Tricep Extensions
    Set 1 - 10
    Set 2 - 8
    Set 3 - 6
    Set 4 - 2-4

    Medicine ball push x5 lengths of hall

    Wednesday (Rugby)
    Military Shoulder Press
    Set 1 - 12
    Set 2 - 10
    Set 3 - 8
    Set 4 - 6
    Set 5 - 2-4

    DB Flies
    Set 1 - 10
    Set 2 - 8
    Set 3 - 6
    Set 4 - 2-4

    Shrugs
    Set 1 - 10
    Set 2 - 8
    Set 3 - 6
    Set 4 - 2-4

    Thursday
    1st Session
    Clean and Jerk
    Set 1 - 12
    Set 2 - 10
    Set 3 - 8
    Set 4 - 6
    Set 5 - 2-4

    Front Squat
    Set 1 - 10
    Set 2 - 8
    Set 3 - 6
    Set 4 - 2-4

    2nd Session

    Explosive Back Squats
    Set 1 - 12
    Set 2 - 10
    Set 3 - 8
    Set 4 - 6
    Set 5 - 2-4

    Power Cleans
    Set 1 -10
    Set 2 - 8
    Set 3 - 6
    Set 4 - 2-4

    Hamstring Curls
    Set 1 - 10
    Set 2 - 8
    Set 3 - 6
    Set 4 - 2-4

    Friday
    Hammer Curls
    Set 1 - 10
    Set 2 - 8
    Set 3 - 6

    DB Tricep Extensions
    Set 1 - 10
    Set 2 - 8
    Set 3 - 6

    Concentration Curls
    Set 1 - 10
    Set 2 - 10
    Set 3 - 8



  2. I would stick with lower rep range 6 or less, and probably totally skip all of the isolating movements like curls, etc. If you're training for a sport you want to focus on exercises that are integrated movements of your full body that engage it in a way similar to what you're doing while in the game. Focus on squats, the olympic lifts you've mentioned and maybe a little bench press. Especially if your training in season you don't want to be doing any body building type stuff that's going to make you feel torn up an sore. Your goal should be to keep your overall compound strength movements and explosive power movements maintained. I would also add in some plyometric work like box jumps, squat jumps etc either for reps or intervals of time.
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  3. also trying to lift 5 days a week while having practice and matches is totally going to burn you out, 2 or 3 days a week would probably be better. I would try something like this:

    Day 1

    Squat
    5x5

    Power Clean
    x5
    x3
    x2

    Bench Press
    5x5

    Push Press
    x5
    x3
    x2

    Bent over Barbell Row
    3x5

    Squat Jumps
    3x10

    Box Jumps
    3x10

    Side to Side Jumps
    3x10

    Day 2

    Front Squats
    5x5

    Hang Power Clean
    x5
    x3
    x2

    Incline Bench Press
    5x5

    Jerk
    x5
    x3
    x2

    Pull Ups
    5x5 with weight if needed

    Squat Jumps
    3x1 min interval

    Box Jumps
    3x1 min interval

    Side to Side Jumps
    3x1 min interval

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