JOP - Rugby Training

[JOP]

Intro
The season is pretty much over so I thought Id put up my workout for the off season to see what you guys think, and use this to help track my progress.

Started weight training this january as a complete beginner and my lifts have went up since then but they are still poor.

Im 17 and play colts rugby btw. Hooker.
Somewhere between 5ft4 - 5ft 8 unsure
10st 2
quite high bf




Workout A
Squat 5x5
Bench Press 5x5
Incline Press 5x5
Deadlift 3x5
Press ups 3x12
Flyes 3x5
Cable Row 5x5
Bicep Curl 3x5

Workout B
Squat 5x5
Military Press 5x5
Shrugs 3x5
Seated Shoulder Press 3x5
Front Lunges 3x6
Lat side Raises 3x5
Pullup 3xF
TRicep Extensions 3x5

Will be Wk1. - ABA Wk2. -BAB
Monday Wed Thur

and fitness training on tue +thur until september when proper training starts again

Diet
08.00 - 2xWeetabix
1xYogurt
2xToasted Granary Bread
0.5 pint fresh orange juice
10.30 - 1xGranary bread sandwich with either :ham,chicken,tuna
12.30 - 2xGranary bread sandwich with either :ham,chicken,tuna
OR
Pasta with chicken/tuna+sweetcorn
Small flapjack
500ml Water
4.30 - 3xOatcakes with soft cheese + peanut butter
5.30 - A meat with vegetables
OR A Pasta dish with meat etc
9.45 - Eggs and toast

PWO True Whey shake (about 9)
thinking of taking one before bed


Will post pictures of me in october 2008. and begining of april 2009(if i can in this forum) and then once a month thereafter.
Went from 11st of fat in july to down to 9st8 in febuary/march (still hig bf%), and now want to put strength and mass on for next season.

Also, my gym doesnt have a squat rack, so ill have to either find a way to get the bar onto my shoulders or use heavy dumbells and hold at my chest, which will slow me down.


And when im doing exercises i dont really get knackered but i find it hard to lift towards the end and i cant seem to push it out when im on final set and rep or if im upping the weight and say i was doing shoulder press, i just wouldnt be able to lift it.
If you get what i mean, its weird, hard to describe tried my best.
JOP.

[MILKman]

Hi JOP, firstly I would suggest you are doing to much each workout. Secondly I would advise you to move gym where you have a squat rack/power rack. Finally I know its difficult living at home and going to school but I suspect you need to change you diet, there are plenty of good posts in the forum. An easy way to increase your kcals is by drinking a lot of milk 2+ litres a day is a good start.

What are your current lifts?

[Skip]

Personally I think there's too much volume in my opinion.

I've just started my own off-season training program for rugby league, so I thought i'd post this for comparison:

I'm played at prop (but over the course of the season i've played everywhere in the pack!) - generally play 80 mins every week though, unlike a lot of props...

I've worked out i've got 18 weeks available to the start of the new season.

First 8 weeks i'm concentrating on conditioning and adaptation (plus rehab of injuries picked up along the season - got a loose shoulder that is tightening up nicely). I'm relying on 3 sets of 10,8,6, and a max of 6 exercises per session. If i'm doing this at any kind of intensity and using my available rest, that should take me to about 45 mins.

Next 4 weeks will be pure strength. Nothing but pushing as hard as possible - will primarily be looking at taking the existing rep range and adding a 4,2,1 set in. The general timing for this period should be probably about 60 - 75 mins.

Then onto 4 weeks of power - looking to convert the strength gains into explosive power. Will drop the weight down slightly, and up the reps to something in the 12-10-8 range, concentrating on exploding up and controlling down. Will also be dropping the rest as much as possible here - looking to fit the session into 45 mins again with minimal rest (to try mimic the physical demands of the game).

The last 2 weeks are to pick up power and a little endurance - try up the reps again at a little heavier than my power set somewhere between power and pure strength.

I do the same idea - 2 workouts, A & B, as follows (note this is for my general conditioning/adaptation phase. Main muscle groups rugby-wise being core strength, legs, and shoulders):

Workout A

Deadlift 10-8-6
Front raises 10-8-6
DB Bent over row 10-8-6
Sit-ups 3x30
Cheat Curls 10-8-6
Pistols 3x20xbodyweight

Workout B

Squats 10-8-6
Bench press 10-8-6
BB Bent over row 10-8-6
Incline press 3x30
Shrugs 10-8-6
Pistols 3x20xbodyweight

I alternate these in a AxBxAxx BxAxBxx weekly basis. Gives me the weekend (I do mon-wed-fri sessions) to fully recover, and each alternating week i'm able to then do a big improvement on whatever workout gets hit twice - note that I do mon-wed-fri to fit in around rugby training sessions which are on tues/thurs. Those sessions generally help me loosen out and keep some sort of endurance and aerobic ability.

If you're wondering 'why pistols?' the answer is that there are not many times you will ever go into contact in rugby on both feet - so it pays to have individual leg strength/control - plus it's great for developing balance!

Be careful not to hit certain muscle groups 3 and 4 times at heavy weight if you can help it - you run the risk of burnout.

[JOP]

From what I can remember (didnt go yesterday, had a rugby match straight after school)

dumbbell squat - 32kg
bar deadlift - 30kg
dumbbell bench press - 2x18kg
dumbbell incline - 2x16Kg
dumbbell shoulder press - 2x14kg
dumbbell military press - 2x12kg

[JOP]

24/04/2009
Workout A

Press-Ups 3x10 BW
DB Bench Press 5x5 12
DB Squat 5x5 20
DB Incline Press 3x5 12
Deadlift 3x5 50
DB Flyes 3x5 8
Shrugs 3x5 14

[JOP]

Workout B
27/04/2009

DB Squat 5x5 26
DB Lunges 5x5 16
DB Shoulder Press 5x5 10
DB Standing Shoulder Press 5x5 8
BB Upright Row 5x5 30