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  1. Default Rugby season weights routine

    #1 01-07-2007 03:36 PM
    daismith906
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    My pre season rugby trainings due to start next week: x2 sessions weekly then a game on saturdays when the season starts again.

    Whats the best weights routine to use in conjuction with my rugby commitments? 2day spilt/ 3day etc...

    Im currently doing a 3day split

    Mon - Legs & Shoulders

    Squats 4x10 1x20
    SLDL 4x10
    Standing BB Press 4x10
    Upright Row 4x10
    Calf Raises 2x25

    Wed - Back & Biceps

    Deadlifts 4x10
    Lat Pulldowns 4x10
    Widegrip BB Rows 4x10
    Bicep Curls 3x10

    Fri - Chest & Triceps

    Bench Press 4x10
    Incline DB Press 4x10
    Weighted Dips 4x10
    Skull Crushers 2x10

    Should i just continue doing this?
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    #2 01-07-2007 03:42 PM
    James Copping
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    If its for rugby I would add more olympic lifts, have a snatch and clean variation in every workout. Cut out one of those chest exercises, just do 8-10 sets and lower the reps on all exercises to about 3-6per set.


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    #3 01-07-2007 05:35 PM
    simon m
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    If you have the patience and a good boredom threshhold then do the following twice a week for 4 sets of 8 reps.

    Squats
    Power Cleans
    Deadlifts
    Bent over rows
    Presses


    After two months you'll be bigger, fitter and stronger
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    #4 01-07-2007 10:18 PM
    Will_87
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    As Simon said.... those exercises are the ones you need to use!!

    You dont need any of the other rubbish unless you have an injury and you have to work on a muscle.

    Will

    any advice needed PM me. I have got many rugby plans from playing at a decent standard.
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    #5 02-07-2007 10:08 AM
    mxd
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    Quote Quote
    Originally Posted by daismith906 View Post
    My pre season rugby trainings due to start next week: x2 sessions weekly then a game on saturdays when the season starts again.

    Whats the best weights routine to use in conjuction with my rugby commitments? 2day spilt/ 3day etc...

    Im currently doing a 3day split

    Mon - Legs & Shoulders

    Squats 4x10 1x20
    SLDL 4x10
    Standing BB Press 4x10
    Upright Row 4x10
    Calf Raises 2x25

    Wed - Back & Biceps

    Deadlifts 4x10
    Lat Pulldowns 4x10
    Widegrip BB Rows 4x10
    Bicep Curls 3x10

    Fri - Chest & Triceps

    Bench Press 4x10
    Incline DB Press 4x10
    Weighted Dips 4x10
    Skull Crushers 2x10

    Should i just continue doing this?
    would this be a good split for mass gain?
    IF you feel i have helped you, use my code and Get 5%! off your first order code: MP27405 Click Here for my log My Pics
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    #6 02-07-2007 10:29 AM
    daismith906
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    Why wouldnt it be?
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    #7 06-07-2007 07:12 PM
    daismith906
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    Would the routine above be good for mass gaining if not sport related?

    If not what alterations would you suggest?
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  8.  
    #8 07-07-2007 01:36 PM
    simon m
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    Quote Quote
    Originally Posted by daismith906 View Post
    Would the routine above be good for mass gaining if not sport related?

    If not what alterations would you suggest?
    Good general workout, nothing wrong with it. What I gav you was the 1992 Pre Season Richmond RFC workout. If my memory is correct, but your workout is much more fun!
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    #9 07-07-2007 07:29 PM
    James Copping
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    I speak quite a lot to Dave Buckley fromYork Knights

    http://www.yorkcityknights.co.uk/index2.htm

    He works out at the same gym as John and I. Generally he seems to do 2 upper body and 2 lower body workouts a week.
    Upper body consists of swissball DB presses (which normally I would say are ghey, but he can do it with the 45's. Some incline presses, pullups and DB rows.

    Lower body days are always a mix and match from squats, deads, then a snatch and clean variation. KISS basically, compounds and olympic lifts.


    MP225 for 5% off your first order made from myprotein.

    My training journal for the BPC British Powerlifting championships isHERE


    Disclaimer: All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.

    James Copping is a Super Moderator.
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  10.  
    #10 08-07-2007 03:13 PM
    Code13
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    Am currently doing Wakefield Wildcats pre season session!! Tried uploading it for you but it would not let me, some kind of error with the file!!
    But as has been said, heavy weight, low reps and plenty of Olympic lifts!!!
    For fitness, sprints!!!
    Worked a treat
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