In Season Rugby Training

[stavrog1]

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With the regard to the 5x1 sets is the idea that I would only do one set at full effort so for bench i would do:

5 reps on 85
5 on 90
5 on 100
5 100
5 on 105

Do you think that the cocleans/ squats and dead lift will be enough core work or would you suggest adding in extra?

I would ramp it a bit more, so if your top set is 105 for 5 reps, then go -
60, 75, 85, 95.

then if you are finding it hard to progress from 105, then you can up the sets before this so -
65, 80, 90, 100.

I wouldn't worry about core too much in those two sessions, especially the power session as cleans and med ball throws can really work the core even if it doesn't feel like it.
But I think I mentioned including some core on the Friday and Sunday if you'd like to?

Could do exercises such as -
- ab wheel (roll-outs)
- weighted plank
- leg raises

If you want a change then, don't know if you know the technique, but clean and jerk then snatch are good progressions from the standard clean.

[stavrog1]

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Hi Stavrog, just a quick question, would you recommend this for pre season training as well? My season doesnt start til October as I am at uni and hav ebeen looking for a prop/front row style pre season routine to follow for the next 8 weeks or so, as for the past 4 weeks the programme I have been doing seems a bit non specific.

I would have a different program for pre-season training as it's designed to prepare you for the oncoming season. What is your weight/height/lifts etc?

[CrazyCypriut]

Age: 22
Height: 6ft
Weight: 128kg
BF: 27%
Bench: 100 x1 / 85 x 5 (most ever benched was 120 but that was 2 years ago)
Squat: 200 x1 / 170 x5
Clean & Press: 75 x3
Deadlift: 180 x 1

My grip gives up before my strength does, and my triceps and chest let down my bench, anything else you need?

[jp7]

Are in season training template looks like this.

Saturday- Match
Sunday- Recovery/light activity
Monday- Strength- hit the big lifts for low reps and high intensity.
Tuesday- Team Training
Wednesday- SAQs/conditioning and Upper Body Hypertrophy.
Thursday- Power lifts (speed squats, olympic variations etc) and Team Training
Friday- Rest
Saturday- Match

Like people have said so far, in season training is all about maintenance the hard work should be done in pre-season.

[stavrog1]

Quote

Age: 22
Height: 6ft
Weight: 128kg
BF: 27%
Bench: 100 x1 / 85 x 5 (most ever benched was 120 but that was 2 years ago)
Squat: 200 x1 / 170 x5
Clean & Press: 75 x3
Deadlift: 180 x 1

My grip gives up before my strength does, and my triceps and chest let down my bench, anything else you need?

Sorry about getting back to you late. How long do you have till your season starts?

If we spoke back in May or something could have made a better one but I'm guessing you are starting in October if you're at uni?

Have you been doing low reps, heavy weights so far in your off/pre-season?

[CrazyCypriut]

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Sorry about getting back to you late. How long do you have till your season starts?

If we spoke back in May or something could have made a better one but I'm guessing you are starting in October if you're at uni?

Have you been doing low reps, heavy weights so far in your off/pre-season?

Yeah so far I've been doing lots of heavy weights in the 5-8 rep range. working on explosion in my lower body.

Yeah I start back at uni in october, im really looking for advice on cardio conditioning, i wish I could be doing sled work/tyre flips but I have nowhere to do it really. Im looking at doing fartlek on the localy footy field and stuff like that.

Also after some good work for my rotator cuffs and traps for scrummaging. As per my blog, i feel my upper & lower routines are coming along well just working on the finer stuff now and litterally trimming the body fat down.

[stavrog1]

I would keep with the heavy weights around 5 reps, but you may want to think about introducing some power movements 3 weeks prior to your uni season. You won't be working explosion in lower body by doing heavy weights because you won't be moving the weight quickly, which is the key. So 3 weeks out start to include box jumps, depth jumps, bench press throws, med ball slam, speed dead-lifts etc.

Yeh fartlek is a good idea, if you have access to ladders/hurdles for SAQ then include them on a corner of the field and do a circuit there, plus could add in bodyweight exercises like press-ups, jump squats, burpees at each corner.

I think there is a couple of good threads on rotator cuffs if you search it in the forum, stuff like internal, external rotations are good. keep the weight low, keep movement controlled and aim for 8-10 reps.

[chi]

For what its worth, as a 31yo prop playing in the London Leagues.

Club training, Tues PM, Thurs PM and game Saturday as you do. Due to work and family committments i can get to the gym Tues, Wed and Thurs AM. Tuesday and Thursday are my two strength building days, Wednesday i do some hypertrophy/structural imbalance stuff that will not interfere with Tuesday or Thursday.

Tues:
Power Snatch
Back Squat
Push Press
Inverted Row

Wed:
Shrugs
Pulldowns
Calves
Curls
TKEs
Shoulder health

Thurs:
Power Cleans
Back squat OR good mornings
Bench
Chest supported Row

Not saying its ideal, good, better, best. Its just what i'm making work for me and thought i would share. Good luck with your season.

[Bosey1985]

I find that working upper body on monday focusing on big compund lifts 4-8reps, lower body on weds and a full body power sueesion on friday. Monday I do Flat bench, Deadlift, Barbell Row, Military press- 3 sets of each. I finish wish a core circuit or unilateral work. Weds I do Squats, Front Squats, Lunges, Lying Curls and Calf raises 3 sets x4-8reps. I focus on steady negative and expolisve postive. Once again finish with a core ciruit or some light unilateral work. Fridays I work on power 6-8 reps using only about 60% of the weight I could lift focusing on moving the weight as fast as I can- Power Cleans, High Pulls, Bent Over power Row (combo of deadlift and cheat bb row, single arm db snatch, clap press ups, squat jumps. 2 sets of each as a circuit with 30 sec rest between exercies. This session is good for core power but also cardio. Finish with 10 mins of stretching and a sauna to prevent aches. I feel this works well as the friday sessions works with lighter weights not hitting failure and so the body still feels fresh come 2:30 on a saturday afternoon for a game.

[jp7]

Yeah it seems to be horses for courses with regards to in season training. I have always liked to have a day off before a match but some of my teammates like to do short sprints or power work on a friday night to "blow off the cobwebs".