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  1. Default Rugby Weight Training Program

    #1
    MP Junior

    Join Date
    Jan 2011
    Location
    Staffordshire
    Posts
    19
    Ive designed a program based on Bill Starr and Joe Defranco for Rugby weight training. I just wanted to know what people think of it and how i could improve it. Its a 3 sessions per week, with rugby fitness training 2 a week with a game on sat. My diet it good and at the mo my recovery is good. supplementing with Hurricaine XS pre and post.

    Day Exercise Reps
    Monday
    Squat 5
    5
    5
    5
    5
    Bench 5
    5
    5
    5
    5
    Dumbell Flyes 8
    8
    8
    Row 5
    5
    5
    5
    5
    Push Ups Failure
    Failure
    Failure
    Assistance:
    2 Sets 10 of Weighted Hypers
    4 Sets 10 of Weighted Situps


    Day Exercise Reps
    Wednesday
    Squat 5
    5
    5
    5
    Incline Bench 5
    5
    5
    5
    Deadlift 5
    5
    5
    5
    Chin Ups 5
    5
    5
    5
    Seated Plate Raise 10kg/20kg 3x8
    Seated Lateral Raise 9kg to 11kg 3x8
    Seated Clean and Press, strict form, using the 3x8
    same dumbbells. That's a shrug, an external
    rotation, and half-press (These 3 exercises are performed back to back)

    Assistance:
    3 Sets 10 of Situps

    Day Exercise Reps
    Friday
    Squat 5
    5
    5
    5
    3
    8
    Bench 5
    5
    5
    5
    3
    8
    Row 5
    5
    5
    5
    3
    8
    Assistance
    3 Sets of Weighted Dips x 5-8 reps
    3 Sets of Barbell Curls x 8 reps
    3 Sets Close Grip Press x 8 reps
    5 Sets of Triceps Curl Bar Rows x 6 reps


    Cheers guys i think it covers most basis, its based around Bill Starr and Joe Defranco work outs
  2.  
    #2
    Moderator

    Join Date
    Mar 2010
    Location
    kent
    Posts
    4,214
    I would get rid of the DB flyes and add in some pullups. Apart from that looks pretty solid. Best thing to do is to see if it works.
    Useful Links:
  3.  
    #3
    MP Veteran

    Join Date
    Apr 2010
    Location
    England
    Age
    23
    Posts
    2,856
    Would get rid of lateral raises on Weds as you're doing enough shoulder work, plus 2 of the arm exercises on Friday. You are doing bench and row anyway at heavy weight, and still leaves you with one for each. I'd say keep the dips and curls over the other two
    "Excellence is the gradual result of always striving to do better."
    Steve's IFing & Strength Log ---- My Home Gym
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  4.  
    #4
    MP Senior

    Join Date
    Dec 2009
    Location
    Hull
    Age
    36
    Posts
    746
    You plan on squatting 3 times a week during the season? I think you'll find that is way too much, squatting once a week is more than enough. You have to put rugby first, if you don't you are destined to fail I'm affraid.
  5.  
    #5
    Bird is always the word!

    Join Date
    Nov 2009
    Location
    Just outside Braintree, Essex
    Posts
    1,865
    Quote Quote
    Originally Posted by fctilidie View Post
    You plan on squatting 3 times a week during the season? I think you'll find that is way too much, squatting once a week is more than enough. You have to put rugby first, if you don't you are destined to fail I'm affraid.
    Atleast heavy squatting more than twice while your in-season is going to be hard!
    You could try heavy back squat, power clean to front squat and bulgarian split squats, one on each day. This worked well for me. I'm starting it back up this week.

    You could try:
    Squats
    Bench Press
    Rows
    Chins

    Deadlifts
    Incline Bench
    Bulgarian Split Squats
    Press / Push Press

    Power Clean to Front Squat / Cleans
    Press / Push Press
    Box Jumps
    Curlzzz
    KB stuff

    It sort of depends where you play too. I'm a tighthead and this is similar to what I've been doing
    My Training Log "You can't out train a bad diet!" Current weight: 134.2kg
    Targets: Bench 125kg, Squat 175kg, Deadlift 250kg Total: 550kg + OHP 100kg, Push 125kg
    Current: Bench 115kg, Squat 150kg, Deadlift 227.5kg Total: 492.5kg + OHP 70kg, Push 90kg

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