training for rugby

[sambar]

Monday - Cleans, squats, bench, bent over row, shoulder press

Wednesday- Deadlifts, squats, incline bench, prone db row, hang clean+press

Friday - Cleans, squats, bench, bent over row, shoulder press

Opinions/ideas/thoughts would be appreictaed, oh and this is to be done over the preseason to bulk up for uni rugby.

[ATZ]

Seems fine. You'll want to change your rep ranges on each day for the squats in line with load, so you could go Heavy on Monday (say 5 sets of 3), Dynamic Effort (Power) on Weds (Say 10 sets of 2 with 60% of your 1RM) and Reps on Friday (Say 4 x 8 or similar), this way you won't overtrain and stagnate quickly either.

Also I'd do the above routine for 8-12 weeks max before changing up, although that would probably take you into the new season anyway where training is likely to be different.

[MILKman]

Whats your training back ground? What can you lift? What position do you play? Which uni? personal interest

I would disagree with it being fine, if you haven't trained much and depending on your off season/preseason fitness schedule would look into rippetoe's/ 5x5. If your slightly more advance perhaps Bill Starr's 5x5/ jim wendler's 5/3/1. I have links if you need.

Probs a better idea to clean before you dead lift. If you are untrained don't wory about mucking around with intensities too much just lift heavy.

[sambar]

Thanks for the reply Milkman, do you play rugby? Been lifting for around a year, before i had some back trouble and had to have physio but before then was benching around 60kg, squatting about 80kg, and decent weight for shoulder press, rows and not that heavy on deadlift due to my back (which is all good now btw). I play full back although have played a fair bit of scrum half this season but 15 is what i consider my strongest position, and im from Cardiff living in London so hoping to go back to Cardiff for uni, either UWIC uni of Cardiff Uni.

Why would you not deem it fine? Due to personnal factors like experience or because you think the workout is not good? Yeah id be interested in seeing those links please, my brother is doing the starting strength programme which i looked at but i really need to bulk up as much as possible so i thought the workout i put together would be more suitable...`
thanks again.

[sambar]

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Mate just so as ya know - I've deleted your duplicate thread which was in the supplements section

Haha cheers!

[animal26]

Would suggest that youre probably overtraining if you use that programme, mainly because the exercises are either ones which incorporate multiple body parts, or because you are training multiple body parts in each session. The exercises that you have selected are certainly the right ones to add mass and explosive power, exactly what you want for rugby. Youre basically using a two session split, but doing full body training in both, if you want to train three times a week (this is what i do) then a good combo would be chest/shoulders, back/arms, legs.
Here is the programme i use anyway-
Monday- Flat bench, incline dumbells, shoulder press, bicep curls.
Wednesday- Deadlifts, seated cable rows, lat pull-down, tricep presses.
Friday- Dumbell snatches or power cleans or tyre flips, squats, stiff legged deadlifts, calves.
All the exercises are done in a pyramid style for the first exercise (always a mass builder) to a set of 6 maximal reps. the follwing exercises are done for 2 sets for a maximum of 8 reps. Started uni at 15stone, finished at 18stone played rugby the whole time

[sambar]

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Would suggest that youre probably overtraining if you use that programme, mainly because the exercises are either ones which incorporate multiple body parts, or because you are training multiple body parts in each session. The exercises that you have selected are certainly the right ones to add mass and explosive power, exactly what you want for rugby. Youre basically using a two session split, but doing full body training in both, if you want to train three times a week (this is what i do) then a good combo would be chest/shoulders, back/arms, legs.
Here is the programme i use anyway-
Monday- Flat bench, incline dumbells, shoulder press, bicep curls.
Wednesday- Deadlifts, seated cable rows, lat pull-down, tricep presses.
Friday- Dumbell snatches or power cleans or tyre flips, squats, stiff legged deadlifts, calves.
All the exercises are done in a pyramid style for the first exercise (always a mass builder) to a set of 6 maximal reps. the follwing exercises are done for 2 sets for a maximum of 8 reps. Started uni at 15stone, finished at 18stone played rugby the whole time

Thanks for the reply but isnt that routine a bit to bodybuilder ish, a lot of weight routines designed to add bulk/increase power for rugby operate on a full body 3x a week plan, would it not make more sense to do a fb 3xa week if my main goal is to bulk as much as possible? i do appreciate your feedback but i feel id get more out of it if i was to train my whole body each workout, also programmes on the wru fitness site/rugby usa/rugby canada/ all do similar to what i outlined. thanks again!

[animal26]

I take your point, but would still argue that if you want to bulk up you need to be taking the muscle to failure and if possible beyond, to do that 3 times a week and for your entire body will put a hige strain on your body. By taking one body part and basically hammering it on one day then gives you a full 6/7 days rest and thus optimal growth. I know many of the rugby sites will recommend the full body routine, but i suspect that it designed more for maintaining strength during the season rather than pre-season bulking up. Main thing to remember is that you grow outside the gym rather in it, train hard, get out quikcly, rest up as much as possible. Easy....

[MILKman]

Quote

Would suggest that youre probably overtraining if you use that programme, mainly because the exercises are either ones which incorporate multiple body parts, or because you are training multiple body parts in each session. The exercises that you have selected are certainly the right ones to add mass and explosive power, exactly what you want for rugby. Youre basically using a two session split, but doing full body training in both, if you want to train three times a week (this is what i do) then a good combo would be chest/shoulders, back/arms, legs.
Here is the programme i use anyway-
Monday- Flat bench, incline dumbells, shoulder press, bicep curls.
Wednesday- Deadlifts, seated cable rows, lat pull-down, tricep presses.
Friday- Dumbell snatches or power cleans or tyre flips, squats, stiff legged deadlifts, calves.
All the exercises are done in a pyramid style for the first exercise (always a mass builder) to a set of 6 maximal reps. the follwing exercises are done for 2 sets for a maximum of 8 reps. Started uni at 15stone, finished at 18stone played rugby the whole time

It is fine if you have a base strength to begin with, begginer programmes e.g. rippetoes/5x5 enable novice lifters to increase there poundages quickly in a linear fashion, enabling maximal strength gains.

For rugby/sport rippetoes or something similar are ideal. Just do not neglect you fitness and speed, two things which are crucial for playing at a high level.

[ATZ]

There is nothing wrong with the routine as I said, and being as the op should be in Calorie excess as he is bulking recovery will be fine too, as long as load and intensity are managed properly - hence why I recommended rotataing loads on the squats in particular. I would probably have a heavy and then a repetition day on all exercises that are done more than once per week though - other than cleans, which I'd also drop from the wednesday coincidentally.

Milkman - to be honest what he has suggested isn't that far away from ripp's SS or Bill starr, as long as he's adding weight to the bar the above routine will do the job.

Sam - I play rugger by the way, Semi professionally as a No6/8. Be careful not to negelect the conditioning side of things either, you dont want to bulk too much and impact on your speed and agililty as a fullback, but getting stronger and adding a bit of bulk will help no doubt.