gonna play rugby again

[Fred]

ok so im trying to adapt my current routine to be more beneficial for rugby

does this look ok?

Monday
squat
calves
rack pulls
curls
grip work
upper body plyo exercise

Tuesday
hang power snatch
bench
skullcrushers
chins
row
rotator cuff
lower body plyo exercise

Wednesday
Fartlek session
abs

Thursday
RDL
front squat
calves
power shrugs
thickbar curls
grip work
upper body plyo exercise

Friday
power clean & jerk
incline db bench
cg floor press
wide grip chins
db row
rotator cuff
lower body plyo exercise

Saturday
Fartlek session
abs

Sunday
REST

Sets and reps will change on a weekly basis, but usually 1-3 sets per exercise. Obviously this is an off season template, when in season number of weight sessions and possibly cardio will be reduced.

Should i be doing plyometrics where i have put them?

thanks for any help

[BengDogg]

if you can stick to a routine that requires that much training i ould be surprised, 6 days on and lots of excersises, gonna be tough

[Fred]

well i already do that much weights, adding cardio wont put too much strain on me

im a young whipper snapper remember ;)

[BengDogg]

true i forget i was young once

[uk machine]

so you are planning on startin next season being as this one allready started?

[Fred]

no mate, just going to go along to the uni rugby team once uni restarts

so ive got a few weeks until then to get some good training done

[uk machine]

aye your right, but all your gains will be (well hopefully ;) ) pissed up the wall so get cracking! i like it, the volume esp!

[Fred]

aye your right, but all your gains will be (well hopefully ;) ) pissed up the wall so get cracking! i like it, the volume esp!

thats the plan :044:

[Fred]

oh yeah the other thing was, i dont really have much clue as to what core work to incorporate

can anyone suggest anything for me?

[ATZ]

Fred, as a rugby player myself I think that routine would kill me, volume is insane, I would drop one of the weights sessions and add another cardio as that is what your mainly gonna be lacking after a lot of time off - GPP. Also having played uni rugby myself being fitter than your average student is a big advantage on the field, I'd do the two fartlek sessions and add in a sprint day or other GPP session - something like hill spints, sled spints, any other HIIT or strongman type shit - I assume your playing in the forwards so distances want to be between 10-30m.

For experience also, having Uni games on a Wednesday makes it pretty difficult to shedule training days in if you play club rugby saturday too, If not I used to weight train 2 x per week Saturday and Monday daytime, with uni training Monday and Thursday. PLaying on wednesday and then going out on the juice makes recovering from games a definate 2 day affair :030:

In this thread (http://www.supplement-select.co.uk/forum/showthread.php?t=20&page=2&pp=10) there's what I'm currently doing in-season and some interesting stuff about what sort of training is required for rugby.

If you reckon any of it is any use give me a shout.

As for core work just incorporate the whole lot - Planks, weighted crunches, some Woodchops or russian twists, leg raises and side bends/saxons - you'll need the whole lot on the field.

[Fred]

cheers dude, advice appreciated :023: