general advice rugby player

[Mancan5588]

goals .... at the moment im 15 stone, im sort of skinny fat and im looking to lose a little body fat while gaining strength and size basically i want to look good aswell.

ill post my routine and diet and any points in the right direction would be great.

monday ..
squats 3 x 10 im currently doing 80 kg
barbell bench press 3 x 10 currently 70 kg
romanian deadlift 80 kg i could do more but working on my form
standing millitary press 35 kg
wide grip pullups i strugle with this and use the assited machine

wednesday ..
hack squat machine 40 kg
dips 3 x 10
romanian deadlift
shoulder press
bent over row i use the lying t bar tho is this ok?

friday ...
same as monday then the following week i alternate


diet
breakfest-4egg omlette with tomatoes etc ,impact whey protein 2 scoops instant oats

10 am - tuna salad, chicken salad , banana, orange, egg white

12,30 - 2 chicken breasts with brown rice with a little peri peri sauce

2.00 my protein my bar cookie i have this as a little treat and it contains a good amount of protein

3.45 impact whey 2 scoops instant oats pre workout

4.15 workout

5.15 impact whey 2 scoops instant oats post workout

6.30 - 7 steak with veg or chicken with salad and sweet potatoes


i normaly have rugy traing tuesdays and thursdays and i also run about 3-4 mile every day i mix it up with hill runing and sprints

has any one any advice like timing of my protein shakes and weather im doing the correct stuff for my goals. when i train the day before rugby say friday i only train my legs very light.

[SpiderDan]

I think if you're going to do a full body routine you'd be better doing starting strength or stronglifts.....or at least until you get the form and technique down.

Having said that with running every day and rugby training, I think your legs are going to be pretty beaten down, depending on how far you want to push getting stronger will depend on how much you might need to scale back the running.

Diet wise it looks quite low fat which I dont think will help your health and performance possibly look at a minimum 20% or even 30% of your daily calories from fat.

Timing of protein shakes isnt an issue, its just protein, nothing more. Some people like a good shot around training but its more important just to get it in.

Bottom line as with all of this stuff....

.....if your plan is getting you the results you want and you feel and perform well whilst doing it, carry on
.....if your plan is making you feel horrendous and you arent getting anywhere, its time to change it.

Simple.

[Mancan5588]

Quote

I think if you're going to do a full body routine you'd be better doing starting strength or stronglifts.....or at least until you get the form and technique down.

Having said that with running every day and rugby training, I think your legs are going to be pretty beaten down, depending on how far you want to push getting stronger will depend on how much you might need to scale back the running.

Diet wise it looks quite low fat which I dont think will help your health and performance possibly look at a minimum 20% or even 30% of your daily calories from fat.

Timing of protein shakes isnt an issue, its just protein, nothing more. Some people like a good shot around training but its more important just to get it in.

Bottom line as with all of this stuff....

.....if your plan is getting you the results you want and you feel and perform well whilst doing it, carry on
.....if your plan is making you feel horrendous and you arent getting anywhere, its time to change it.

Simple.

I'll try to be a little more clear cheers for the advice

I started training following the routine I got from men's health for about 3 month before Xmas I have only just started back the last to week but before Xmas my strength was improving and my form seems ok.

Iv read that if i done my sets 5x5 with heavier wength it would be better for gaining strength would you advise that?

Also regarding my diet how else would you try to get good fats when I cook my omelettes I use a little extra virgin olive oil and I sprinkle a little over my chicken breasts iv read this is a good fat I'm also trying to drink four pints of full fat milk daily.

Also my legs feel great actually I'm
Feeling the fittest I have and I'm looking to continue the runing but would this be beneficial?

Thanks for the help I don't have a clue with this stuff I really appreciate it.

[Big Alf]

Bulking up is what off season is for! During the season you can not really hope to put on too much good mass as you have to fit the weight training around Training and games. Also, it is not all about building max muscle/strength, you really should be putting alot of work into explosiveness of the lifts using lighter weights. Think getting the balance right is crucial.

When I was still playing (training Tuesday and Thursday and playing Saturday) I used to do posterior chain work on a Monday (squats, deadlifts, power clean, hangclean and press etc) and then upper body stuff on a Wednesday (bench, rows, pull ups etc) and that was it. Maybe an all over session on a Friday if there was no game. Mojority of exercises were in range of 3 to 5 reps for 3-4 sets.

I was lucky enough to play for a team that employed a very good conditioning coach who taylored plans individually taking into account position and current stats and would give a new programme every 6-8 weeks. I will try to see if I can find an old programme that I can post for you to give you an idea of the sort of things to do.


Personally I think you should ditch the long 3-4 mile running as it is not specific to the game. Stick with the hill sprints and also, if you can get to use one (or get your rugby team to invest in one) do sessions with a prowler - killer sessions that often end with a good spew but will get you very fit whilst also increasing your running power.

[Bokers]

Alf's right! What he said. Plus I'd also like to see the conditioning stuff if you can find it

You would certainly be better off lifting heavier weights in the 3-5 rep range.
I'm following my own routine, have a look here for a idea of some of the stuff you can be doing to improve your strength and power.

Stronglifts is VERY good and allows you to nail your form and up your strength