Rugby Training (Second Row)

**Edward1994** · 22-01-2011 06:08 PM

cheers everyone

**jodyd** · 29-01-2011 04:24 PM

I am a youth coach and an ex-player. I would encourage you do concentrate on power and strength and general good conditioning. Stick to compound lifts, the classics like squats, deads, bench press etc. Get your diet sorted, make sure you are eating plenty of good food. Some HIIT is great too especially on a rower. Try something like this...Bodybuilding.com - Individual Rugby Training For Intermediate Players! - Bodybuilding.com Writer

**Weaves** · 29-01-2011 04:40 PM

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Originally Posted by ATZ

You want to get stronger and add some mass, 12.5 stone @ 6ft2 ain't going to cut it once you get to senior level. I play rugby myself for a National 2 club in England, the biggest difference (skill aside) from the better forwards is strength levels and conditioning. I'm currently following Joe Defranco's "Built like a Badass", it's a good mix of strength work, plyo's, some bodybuilding work for mass and some end of session conditioing "finishers".

If you're new to this, then a nice simple training programme like 531 would suit you well to develop a strength foundation. You could probably let rugby training take care ofthe conditioning aspect.

For reference, I'm 6ft1 play in the back row and weigh 97-100kg depending on the time of year.

Who do you play for?

**joewills** · 29-01-2011 09:30 PM

bump jodyd- squats, benching, deadlifts and anything you can do with a barbell to build strength and mass. also the only person who mentioned diet?

**Matthew1234** · 23-03-2012 10:44 AM

hi im looking for a training program for 3/5 days a week i play second row and looking to buid strength and mass any ideas?

**Bokers** · 23-03-2012 10:48 AM

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Originally Posted by Matthew1234

hi im looking for a training program for 3/5 days a week i play second row and looking to buid strength and mass any ideas?

Any good strength training program will work. Stronglifts and Wendlers 5/3/1 are good examples. What are your current lifts like?

**Matthew1234** · 23-03-2012 10:51 AM

they are ok about 95 bench press 110 squats and 150 deadlifts

**Matthew1234** · 23-03-2012 10:53 AM

180* deadlift i mean

**jodyd** · 23-03-2012 10:54 AM

You won't go far wrong with this: Starting Strength Wiki. It will be easy to start with, don't let this put you off. It gets very hard, very quickly. The off-season is an ideal time to start this. Mix in some HIIT/tabata sessions on your off-days. You can afford to eat at a calofiric excess for a few months to enhance your mass gains (i.e. lots of protein and moderate to high carbs) and then drop some fat August/September pre-season.

I've just noticed your numbers in a previous post, you are closer to intermediate so madcow 5x5 or 5/3/1 for beginners might be a better bet, other adivce still stands.

**Matthew1234** · 27-03-2012 03:01 PM

Cheers guys and I've just started the 5x5 program after looking at it more on the Internet would using this program make me lose weight or will it just make me lose body fat ?