Training Log for Rugby - Need opinions

[mynameisdiwas]

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

 

[Balthazar]

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.

 

[Balthazar]

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