Pre-Season Rugby

[Foots]

Guys our Pre-Season starts in January for Rugby League......I've been playing some Rugby Union this season but not been taking it too seriously I.E eating what I want and no training what so ever.......

With the RL I want to make the most of the season so what products would you lads suggest for me....and what type of gym routine aswell as what foods I should be eating? Do I need a strict diet or would sensible clean eating be good enough?

As it stands I have no training ideas or diet in place I eat what I want when I want which I know is going to have to change as of the new year.....



Cheers Sam

[allan5790]

I don't know the first thing about rugby.

With the diet I think as look as you eat clean and sensible you will be fine. Afterall its going to be an improvement to what you are currently doing.

Training I would think some sort of strength/power routine focussed around whole body workouts a couple of days a week. Any of the well known 5x5 programs I should think would work well. What is your previous training history?

Once you have sorted these then you can start to tweak the diet and make it really strict.

[Foots]

Definatly agree with you on the diet 'cos like I said I eat what I want when I want....And its never the right option.

I've played RL at different Levels so I've had training which has involved no weights and just fitness no strength what so ever when I was younger...Most senior gym sessions we've been left to get on with it ourselves.....So I'd usually jump on the Bench-Press, Squat Machine and then some free-weights for a little while and then go for a swim.....I'm not going to lie I've never really put much effort into the gym work and focused mainly on the training field....but I want to do it properly this season so any advice would be appreciated.

I'm thinking of joining a strongman type of gym thats just open near me.....rather than something like David Lloyds......What would you suggest?

I'm going to take some pictures up so it'll give me a kick up the backside to pull my finger out for the 2010 season.

[allan5790]

Quote

I'm thinking of joining a strongman type of gym thats just open near me.....rather than something like David Lloyds......What would you suggest?

This is a great idea. What is the gym called?

I would focus on training movements rather than muscles. Train your body to work effectively as a unit.

Any strength / power routine based around free bar exercises involving the following should do the trick.

Squat, Deadlift, Bench Press, Overhead Press, Pullups / Chinups, Rowing and Dips.

I personally like the general idea and progression involved in 5/3/1. I have followed that strictly and loosely (although I'de like to think I knew what I was doing when doing this!). Made good gains with both.

[Foots]

The Gyms called Amigos, They used to be called Shapes but they moved from where they were to a new building......its a proper traditional gym...the sawdust on the floor type....

I've also got my pal to send me some stuff over from Harlequins RL Pre-Season training so I'll see what I can use from that too.

For our RL Pre-Season we will be doing British Military Fitness to get us upto scratch......I've been told we'll be upto the level needed in 6 weeks so I guess I can focus on Strength and Power in the Gym and leave the fitness for the training pitch.....

Could you explain the 5/3/1 sorry...I'm willing to try anything to be honest in the gym.....

[lloydy]

I agree with Allan. In pre season I go for 3/4 strength sessions with the fitness work, as you get into the warm up games you could ease up, maybe go with 2 whole body work outs.

5/3/1 is excellent for rugby in my opinion, if you search I think it's explained somewhere on the site.

[Foots]

I found this on another site and copied the whole thing....i take it this is pretty much how the 5/3/1 works?

One mesocycle lasts 16 workouts, or a little over 5 weeks.

Each mesocycle has 4 microcycles or "waves".
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.

Each wave has 4 workouts:
A. Squat + assistance
B. Bench press + assistance
C. Deadlift + assistance
D. Military press + assistance

Wendler recommends 3 workouts per week. Example:
Week 1: A1, B1, C1
Week 2: D1, A2, B2
Week 3: C2, D2, A3
Week 4: B3, C3, D3
Week 5: A4, B4, C4
Week 6: D4, etc. ...

Optionally there is a second, less intensive, loading parameter:
Wave 1. Warmup, 65%x5, 75%x5, 85%x5
Wave 2. Warmup, 70%x3, 80%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4 (Deload) - 60%x5, 65%x5, 70%x5

Substitutions

The main lifts can be substituted with variations (typically in subsequent mesocycles):
Squat - box squat, squat with bands, front squat, etc.
Bench press - board press, floor press, incline, etc.
Deadlift - rack pulls, deficit DL, etc.
Military press - push press, incline press, etc.

Assistance Work

Assistance work depends on your goals:
Base - just do the main lifts
Strength - just do 1-2 supplementary lifts, typically 3-5 sets x 6-20 reps
Bodybuilder - 3-4 supplementary lifts, including some isolation work, done for higher volume, typically 3-4 sets x 10-20 reps

Here is the "Strength" template assistance work from the book:

Squat Day

Squat: 5x10x50%
Lug Curls: 5x10

Bench Press Day

Bench Press: 5x10x50%
DB Rows: 5x10

Deadlift Day

Deadlift: 5x8x50%
Hanging Leg Raises: 5x12

Mil. Press Day

Mil. Press: 5x10x50%
Chins: 5 sets to failure.

Here is the bodybuilder template assistance work from the book:

Squat Day

Hack Squat: 4 sets of 10-20 reps
Leg Extensions: 4 sets of 10-30 reps
Leg Curls: 4 sets of 10-15 reps
Weighted Sit-ups: 4 sets of 10 reps

or

Leg Press – 4 sets of 10-20 reps
Leg Extensions – 4 sets of 10-30 reps
Leg Curls – 4 sets of 10-15 reps
Weighted Sit-ups – 4 sets of 10 reps

Bench Press Day

DB Bench Press: 4 sets of 10-20 reps
Dips (weighted): 4 sets of 8-15 reps
Fly's: 4 sets of 12 reps
Triceps Pushdowns: 4 sets of 10-20 reps

or

DB Incline Press – 4 sets of 10-20 reps
Dips (weighted) – 4 sets of 8-15 reps
Fly's – 4 sets of 12 reps
Triceps Extensions – 4 sets of 10-20 reps

Deadlift Day

Chins: 4 sets of 10-12 reps
DB Rows: 4 sets of 15 reps/arm
Back Raises: 4 sets of 10 reps (with bar behind neck)
Hanging Leg Raises: 4 sets of 15 reps

or

Lat Pulls – 4 sets of 10-12 reps
Bent Over Rows – 4 sets of 15 reps/arm
Reverse Hyperextensions – 4 sets of 12 reps
Hanging Leg Raises – 4 sets of 15 reps

Military Press Day

DB Military Press: 4 sets of 10 reps
Upright Rows: 4 sets of 10 reps
Side Laterals: 4 sets of 10-15 reps
Barbell Curls: 4 sets of 10 reps

or

Hammer Machine Military – 4 sets of 10 reps
Rope Upright Rows – 4 sets of 10 reps
Rear Laterals – 4 sets of 10-15 reps
DB Curls – 4 sets of 10 reps

[allan5790]

Thats pretty much it.

I'm going to structure my training for 2010 using those cycles as a rough guide.

[Danny]

Ideally you need to incorporate some power movements into your routine.

Movements such as; Power Shrugs, High Pulls, Hang Cleans, Cleans aswell as Front Squats, Lunges (w/ Barbell), Deadlifts, Push Press/Military Press and Bench.
Power Training Exercises: Olympic Syle Weightlifts and Plyometrics Instruction and Movement Analysis

Make sure to warm up properly before your work outs..
Something like.. (With just the barbell 8-10 reps)

Squats
Squat to Press
Lunges
Overhead Squat
SLDL
Front Squat
Front Squat to Press
Power Shrug

Look into some plyometrics also.

[JohnW]

I added the assistance exercises to the Wendler excel template - going to start it in the New Year - I'll upload it somewhere if there is any demand.