Rugby - weights program?

**Freak** · 26-01-2009 05:09 PM

Looking for a weights program to help me increase power and strength for rugby. only able to fit three days of weights in most likely monday wednesday and friday, as have team training, work and uni to fit in. any ideas on a good rugby based workout?
Thanks

**ATZ** · 26-01-2009 05:13 PM

Rippetoe's starting strength. All depends if you play saturdays too however.

**lex** · 26-01-2009 05:14 PM

I'm doing this routine atm (I also play rugby): http://www.t-nation.com/free_online_...kinny_b*stards (you need to replace the '*' in the last word with an 'a' as the forum edits swear words)

It's a good routine, however I sometimes add in box squats on a Monday whilst doing deadlifts on a Weds.

**Ripped Barbarian** · 26-01-2009 05:24 PM

For ruggers you want short and heavy workouts, 3 sessions a week i'd personally do.

Legs and shoulders, chest and triceps, back and biceps!

Have squats (i like front squats), calf raises, lunges and whatever shoulder work you want on the first.

Chest and triceps go for DB press, flys, CGBP, good ol pressups and tricep push down on cable.

Back and biceps, i'd do on the friday with deadlifts allowing rest between this and legs days.
Deadlifts, BOR, WGchin ups, one arm row and cable row.

It's what i do combined with sprinting and i'd imagine it's excellent for rugby as it builds all round strength and speed.

**Gareth83** · 26-01-2009 05:30 PM

Quote

Originally Posted by Ripped Caveman

For ruggers you want short and heavy workouts, 3 sessions a week i'd personally do.

Legs and shoulders, chest and triceps, back and biceps!

If you train 3 sessions in 5 days then that's a great programme but certainly not 3 sessions out of 7days. Simply not enough work.

That's a typical bodybuilding split and not going to have the 'best' carryover to a sport such as rugby.

In my opinion of course, and I've followed that split on a weekly basis.

I'd agree with Lex or ATZ but then it also depends on how many days you rugby train etc.

Could always try a Bill Starr routine

**cheef** · 26-01-2009 05:31 PM

imo a upper lower and fullbody for rugby would be good

upper mon
bench
chins
hang clean and push press
dips

lower
squats/fronts/leg press
deads/rdl/sdld
calves

fullbody de day
power snatches 10x3@50%1rm
power cleans same reps
incline db press 4x8
lat pulldown 3x10
db shoulder press 3x10
leg ex's 2x20
jump squats 10x3@50%1rm
bi's/tri's/calves 2-3x20

**Danny** · 26-01-2009 08:44 PM

For rugby you can't go far wrong with Bill Starr/Stronglifts. Bill starrs is after all the ultimate american football routine.

Bill Starr’s Strength Training Program: The Big Three | StrongLifts.com
StrongLifts 5×5 Beginner Strength Training Program | StrongLifts.com

You need all the big compounds in there for sure.

**Freak** · 26-01-2009 08:47 PM

I do team training on a tuesday and thursday night and play on a saturday, prob of mentioned this earlier. all these seem good for training cheers.

**chi** · 27-01-2009 12:22 PM

I would concede that your position on the pitch may dictate what are the more appopriate execises, regardless of that keep it simple, heavy and explosive.

Something like

1. Deadlift & Overhead press

2. Front squat & row movement

3. Clean & press + power snatch

chuck in a core exercise at the end of each session and vanity work when you feel like it

**yeah_buddy** · 27-01-2009 02:11 PM

What position you play Freak and what type of rugby - tennis (union) or british bulldogs (league)? I am a converted Union player, now doing League at uni (as the team is much better!), so training has changed a bit for me!

I like to mic it up a bit and sometimes do more crossfit stuff, but still like to lift my weights. A lot of rugby as you know is explosive power, so mixing it up I feel is good! With playing on a Saturday and wanting to train on a Friday obviuosuly doesn't leave much time for your body to recover, especially the demands of getting smashed and smasing people around the pitch!