help need with a new strength/rugby orientated routine

[lex]

Due to uni work and other commitments I'm finding that my 5x5 routine isn't really suitable anymore and I want to do something a little more freestyle where everything isn't set in stone. I'm basically aiming for a routine that improve my strength and size for rugby. I know there has been other threads on this type of thing but I'm sort of stuck between 2 routines.

I'm thinking either a powerlifting routine (ie ME/DE upper+lower) or something like having a strength, size and olympic lift day, what do you think? I try to train every other day so no specific constraints with that.

Any ideas/recommendations on sets, reps and exercises would be much appreciated.

[chi]

Day 1. Heavy Squat, clean & press

Day 2. Deadlift, a row movement

Day 3. sled pull/push, sprints


That should see you right!

[ATZ]

I lift for rugby and at the moment have no "Set" routine. As I'm still in-season I lft 2 x per week and make sure I hit all the main movement patterns, I tend to rotate exercises every few weeks or just when I fancy a change. SO my routine loosely looks like this:

Day 1

Squat (any variation, Currently Oly, could be OHS, Zercher, PL)
Overhead Pressing Movement (Currently Push Jerk, also: DB Push Press, Military Press)
A rowing movement
Some direct core and shoulder health work

Day 2

Squats* (Currently Front squats from a dead stop)
Hamstring Dominant lift (Romanian Deadlift, Rack Pull or any other sort of pull)
Unilateral Leg work (Lunges, Bulgarian Squats, Pistols)
Bench
Chins
Direct Core work

*I'm only squatting 2 x per week as this is currently a week area I'm working on. I see no reason why you can't squat 2 x per week but I find it demanding with training and games factored in too so normally wouldn't do this.

[lex]

I'm pretty tempted to do a ME/DE PL type routine but just keep it to the basics and not get too PL specific. It means I can do olympic lifts, swap exercises around and generally have quite a bit of freedom.

Anyone who knows about ME/DE routines want to comment on recommended exercises/sets and reps for each day bearing in mind I'm not trying to be a PL?

[ATZ]

You over-thinking things. The most important factor on the rugby field is strength, get strong then you can think about ME/DE lifting. Having had a look at your journal you need to be shifting some bigger weights before going down this route, set some goals (weight wise) and you'll easily hit them with standard linear progression. If you really do want some DE work then yes add a few Oly lifts - Power Clean or Snatch, Push Jerk or Push press, you really can't do these exercises slowly.

[lex]

Quote

You over-thinking things. The most important factor on the rugby field is strength, get strong then you can think about ME/DE lifting. Having had a look at your journal you need to be shifting some bigger weights before going down this route, set some goals (weight wise) and you'll easily hit them with standard linear progression. If you really do want some DE work then yes add a few Oly lifts - Power Clean or Snatch, Push Jerk or Push press, you really can't do these exercises slowly.

Thing is I like my 5x5 routine at the moment, but because of uni and the general lifestyle I can't train very consistantly so trying to hit the weights set in my spreadsheet each week becomes difficult. Hopefully when I start my placement in the summer I can then concentrate on training without distractions.

Basically I want to keep hitting the gym until the end of June (when I start my placement) but not with a routine as structured as the 5x5 one I'm doing. Any ideas?

[ATZ]

Surely you can hit the gym 2 x per week consistetly? I managed to at uni, even if it was whilst hungover! Commit yourself to at least two days, make sure you hit all the big compounds, and just add weight each week in a sensible amount 2.5kg, 5kg, 10kg something like:

Day 1:

Power Snatch 10 x 3 (I found these good with Kettlebells if you have access)
Squat (Working up to a 3RM)
Bench (5 x 5, 4 x 6, 10 x 3 etc)
Row (4 x 10 or similar) *I always add more reps to rowing
Core

Day 2

Power Clean to Push Press 10 x 3
Squat (for reps 3 x 8, 2 x 15, 1 x 20 or similar)
Chins (Weighted if strong enough if not: BW x 4 x max reps)
Seated press or some delt work
Core

Now as long as your adding weight every week you're progressing no? You don't have to be so rigid with rep ranges as you have been, as long as your hitting a fairly taxing load for 25+ reps your fine. I think squatting is very important to rugby hence why I recommend twice per week, obviously one is heavy one under moderate load (reps).

[lex]

Looks like a decent routine, similar to what I've done before my 5x5. Do you not do deadlifts? I really like the idea of olympic lifts but Power Cleans and Snatches are pretty technical, so for power cleans I'll prob start with hang clean and press first until I'm comfortable.

I've got no problems squatting every session, can't remember a time I went to the gym and didn't squat!

[ATZ]

Thats not my routine above, or one I've taken from anywhere, its just what I came up with off the top if my head, thats my point, its waaaay too easy to overthink things and miss the point of hitting the basics heavy and hard with a bit of power training thrown in here and there. I've found I struggle to really progess during the season (weights wise) as you just don't have the time for training and recovery with rugby training and games thrown in too.

With regards to deadlifts I do deadlift periodically but not all the time, like I said at the moment I'm concentrating on squatting so they don't form part of my routine but sure they will off season.

[lex]

Quote

Thats not my routine above, or one I've taken from anywhere, its just what I came up with off the top if my head, thats my point, its waaaay too easy to overthink things and miss the point of hitting the basics heavy and hard with a bit of power training thrown in here and there. I've found I struggle to really progess during the season (weights wise) as you just don't have the time for training and recovery with rugby training and games thrown in too.

With regards to deadlifts I do deadlift periodically but not all the time, like I said at the moment I'm concentrating on squatting so they don't form part of my routine but sure they will off season.

Yeah good point, my training really took a back seat when I was playing twice a week (local club and uni). Well seeing as the seasons just finished and I've got some more free time so I'll see what I can come up with.