Advice on a routine

[lex]

I'm going back to uni in September and thought it would be a good idea to try a new routine. The objective is strength and size (fairly obviously), but as I play rugby I also want a routine that will improve my explosive power/strength somewhat without completely changing my current routine which revolves around the basic core exercises.

What does everyone think of Chad Waterbury's 'Lift Fast, Get Big' routine? You can find it on T-Nation, in the routines sticky or you can google it (unfortunately I can't post links until I have 15 posts).

The routine is also in one of Chad's books, where instead of upright rows he has power cleans which I'd prefer to do and I guess is advisable?

There are a couple of things I'd like to change/want advice on:

1) Lack of any real shoulder exercises. I was thinking of adding some form of military press to day 1. Is this best day for it considering the various reps and sets depending on the day?

2) I'd also replace leg curls with SLDLs.

Any opinions/advice is more than welcome.

[simon m]

I always did clean and press for shoulders when I played and deadlifts are excellent.

Add in squats, bent over rows and dips/benching and you're away

[cleaver]

http://www.t-nation.com/readArticle.do?id=529331

I have had a quick scan of the routine.

There is plenty of secondary shoulder involvment. This is probably the reason for no direct shoulder exercises.

[lex]

Quote

I always did clean and press for shoulders when I played and deadlifts are excellent.

Add in squats, bent over rows and dips/benching and you're away

It's what I do at the moment, bar cleans which is an exercise I'd like to start doing. I'm guessing it takes a while to get the technique right?

Any actual views on the routine? Is it worth trying?

[cleaver]

Quote

It's what I do at the moment, bar cleans which is an exercise I'd like to start doing. I'm guessing it takes a while to get the technique right?

Any actual views on the routine? Is it worth trying?

Most of Chad's work is sensible. The routine seems sound to me. However I do agree with Simon about incorporating olympic movements if you are a rugby player. Nothing better for strength.

[lex]

Yes that's what I'm thinking but I play rugby because I enjoy it and don't really want to have a completely new routine that's effectively geared just towards rugby. Then again I don't know a huge amount about serious rugby weights routines so maybe it's not too disimilar from what I'm doing atm.

Do you have any recommendations for other olymic lifts I could incorporate as I'm not too clued up on them?

[simon m]

A rugby player's routine is quite boring. If you're playing at a lower level and not interested in becoming the next Martin Johnson, then the routine you've found is fine.

Best of luck and keep you eyes open when you tackle.

[lex]

Yeah I I've played for what must be 8-9 years now. I'm not exactly England material but I enjoy playing at uni, and the social side is especially fun.

Thanks for the advice.

[lex]

Apart from power cleans any other olympic lifts you recommend?

[cleaver]

Push Press

High Pulls

Snatch (Very hard technically. High pulls are one part of this movement)