Sponsored by: Discount Supplements - For an extra 6% off Absolutely Everything - use code: SEPT6

Rugby routine

Author
whitehotice
New Member
  • Total Posts : 87
  • Reward points: 3746
  • Joined: 2003/07/02 22:39:24
  • Location: United Kingdom
  • Status: offline
2003/12/16 15:43:17 (permalink)

Rugby routine

First of all, I am not too sure on which forum to post this as this is slightly more than just a typical strength routine question, but Mods - feel free to move this thread to a more appropriate forum.

I am currently taking two and a half weeks off from all my training, while not at Uni, just so that I can rest and let my lower back heal. So in the meantime I would like to design a perfect routine for "strength/power as well as gaining some weight".

On my last routine I was training three times a week + rugby on tuesday/thursday/sat. I started it in September and finished just now gainining quite a bit of strength on all the lifts. I added 6kg according to my bathroom scales, half of which is probably fat because I literally "eat what I see". :

MONDAY - Pull
Deadlift - 2 Sets for warm-up then going heavy on low reps
Wide-Grip Pullup - 4 Sets of about 3-5 reps with a dumbell
Narrows-Grip Underhand Chin - 2 Sets of bodyweight till failure

WEDNESDAY - Olympic Lifts
Power Clean - 2 Sets for warm-up then 3 Sets of triples
Overhead Squat - 3 Sets of 5 with little weight added on to the bar
Power Snatch - 2 Sets for warm-up then 4 Sets of doubles

FRIDAY - Push
Overhead Military Press - 2 Sets for warm-up then 4 Sets of 4-5 reps
Barbell Bench Press - 2 Sets for warm-up then 3 Sets of 4-5 reps
Dips - 2 Sets of bodyweight till failure
Squat/Front Squat(change every week) - 2 Sets for warm-up then 4 Sets of 4-5 reps
Jump Squat - 5 Sets of 3 reps


For my New Year's routine I would like to change some exercises and possibly add/remove some that you recommend/dislike. I would also like to gain some weight. At present I am 6"2 and weigh 89kg with a bodyfat of about 15-22%(rough guess). Ultimately, what I am planning to do is to spend the next two and a half weeks off and just do some cardio once or twice a week. And then when I go back to Uni I want to spend entire January and possibly February just cutting. Ideally, I would like to loose about 8kg weight(I realise that some of that will be muscle loss and thanks to muscle memory gaining it back quickly shouldnt be a problem) in that time and then I will start eating loads again(much cleaner diet than before). As I mentioned before, all that time since September I was eating lots of cakes/junk food and sh*te in general and I am not gonna do that anymore.

I would also like to say that even tho I am doing some form of physical activity 6 times a week, I can manage to spread my gym workout to 4 sessions a week if you think it will be more beneficial.

Also, I'd like to mention that our fitness coach is a c**t. When he was assesing our routines a few months back he said to me "What the fck are overhead squats?" And he made about a million modifications removing jump squats, power snatches and overhead squats and replacing them with things like dumbell curls and calf raises on 8-12 rep range.
#1

12 Replies Related Threads

    Rusev
    Pro-Member
    • Total Posts : 2037
    • Reward points: 9679
    • Joined: 2003/11/07 19:22:55
    • Location: Royston United Kingdom
    • Status: offline
    RE: Rugby routine 2003/12/16 23:06:10 (permalink)
    if you do power snatches and power cleans. i assume that you feel comfortable with them if you do try to keep the speed but if you put in full squat cleans and snatches as well it with strengthen your legs and if you technique is sound you we do more and get a fuller work out just every now and then for a change. check my journal(im a lifter though not a rugger player) i can squat snatch 30k more than i power snatch ? same sort of thing on cleans keep it up
    #2
    whitehotice
    New Member
    • Total Posts : 87
    • Reward points: 3746
    • Joined: 2003/07/02 22:39:24
    • Location: United Kingdom
    • Status: offline
    RE: Rugby routine 2003/12/17 20:25:37 (permalink)
    That sounds very interesting. To be honest I've never tried doing a full squat clean/snatch but I definetely want to. I'm sure I wont have any problems doing squat cleans, but the problem with snatches is that I feel very unstable when I try to lock the weight overhead. My overhead squat is only 40 kg even tho I've been doing them for the past 3 months.
    #3
    Sheeps_Clothing
    Pro-Member
    • Total Posts : 6601
    • Reward points: 7567
    • Joined: 2001/09/22 19:05:12
    • Location: United Kingdom
    • Status: offline
    RE: Rugby routine 2003/12/18 21:35:47 (permalink)
    aight mate, like the routine! im a bit fat at the moment aswell...above 20% on the bf im afraid. im a centre!where du play mate? and for which uni? ill be playing for manchester uni hopefully next year
    #4
    whitehotice
    New Member
    • Total Posts : 87
    • Reward points: 3746
    • Joined: 2003/07/02 22:39:24
    • Location: United Kingdom
    • Status: offline
    RE: Rugby routine 2003/12/19 14:03:34 (permalink)
    badboy, I'm playing in 2nd row. I go to Edinburgh Uni and even tho it has a very good University rugby club I chose to join one of the local Edinburgh clubs because I had some friends playing for them already.
    #5
    Sheeps_Clothing
    Pro-Member
    • Total Posts : 6601
    • Reward points: 7567
    • Joined: 2001/09/22 19:05:12
    • Location: United Kingdom
    • Status: offline
    RE: Rugby routine 2003/12/19 14:33:57 (permalink)

    powerclean/hang clean- a few warmups then heavy singles
    deadlift - work up to a heavy triple/double
    chins- 2 x 5 ( weighted)

    push press- a few warmups then hevy triples, doubles, or singles
    dips/ bench press- 3 x 3/5
    keg clean and press/rock clean and press/ sandbag clean and press ***

    powersnatch- few warmups then heavy singles. form!
    overhead squat- 3 x 5 ( not sure) depth.
    front squat or back squat- up to a triple.

    ok my reasoning for the changes is this.....

    1) having any olympic day is convenient, however... an olympic lift needs a lot of concentration and practice. i could not snatch effectively after powercleans and oh squats. just an opinion here?

    2) powercleans will warm you up nicely for deadlifts.

    3)*** some odd object work ! found this great for inreasing functional strength on tackling/ throwing/ mauling other players. a lot of balance and strange angles involved. try it?

    4)personally i would concentrate on front squats - help the oly lifts and also i find the form easier. if you squat i would adopt a wide stance pl'er style.

    5)other considerations are ..... zercher squats, box squats, speed squats,good mornings.

    6) car pushing is a great conditioning exercise!

    im taking up the routine i laid down and im hoping for the following lifts within the next 6 months-

    1) deadlift 200kg +
    2) front squat 130kg +
    3) powersnatch bodyweight
    4) overhead squat bodyweight for reps [}:)]
    5) powerclean 120kg+
    5)push press 120+

    #6
    PikeKing
    Pro-Member
    • Total Posts : 1985
    • Reward points: 4449
    • Joined: 2003/09/16 14:04:19
    • Location: United Kingdom
    • Status: offline
    RE: Rugby routine 2003/12/19 15:17:15 (permalink)

    I think that is one sexy routine!
    #7
    suggy3001
    Olympian Member
    • Total Posts : 675
    • Reward points: 12447
    • Joined: 2003/01/06 09:50:20
    • Location: The world of tomorrow
    • Status: offline
    RE: Rugby routine 2003/12/19 16:01:10 (permalink)
    yeah that is quite similar to how I organised my training, all the same exs.
    but, I would drop OH squats from olift day, and drop the dips and jump squats from push. imo they serve no useful purpose. You're either working on max strength or rate of force development. BW dips are not worth it after bench and military press. the oly lifts and sprinting from training will provide RFD, just concentrate on shifting lots of weight in the gym. I'm gonna start chucking sandbags about after xmas.
    BB - did you find it effective? just started playing centre now [:p]
    my bf has dropped from around 20 to around 12 I would imagine - more speed but less leverage. 14.5 stone to 13.25 I really noticed the loss of mass.
    very frustrating when you realise you need more speed, more power, more mass [B)] ah well stronger better faster I guess.

    white hot - not sure if it would be beneficial for you to cut unless you really think it wil make you more mobile in your position
    #8
    Sheeps_Clothing
    Pro-Member
    • Total Posts : 6601
    • Reward points: 7567
    • Joined: 2001/09/22 19:05:12
    • Location: United Kingdom
    • Status: offline
    RE: Rugby routine 2003/12/19 16:23:07 (permalink)
    im cutting too mate, prob around the 20% mark now, maybe a bit more.

    thing is, even the top level players arent amazingly strong in the backs.
    how strong are the guys u play with? do they even lift?

    speed is very very important i think.. and thats what i have to develop.

    i think 85kg-90kg is big enough for a centre. ur opposite number will probably only be 100kg max.

    i play or try to play a scott gibbs type of game- ie very hard hitting in the tackles, aggression, cutting powerful runs etc, boshes etc etc.

    #9
    suggy3001
    Olympian Member
    • Total Posts : 675
    • Reward points: 12447
    • Joined: 2003/01/06 09:50:20
    • Location: The world of tomorrow
    • Status: offline
    RE: Rugby routine 2003/12/19 17:05:34 (permalink)
    hehe Im more of a Jason Robinson though I can do gibbs if I want
    no the guys I play with probably dont lift, but quite a few are in manual professions so arent exactly weak. I could probably bosh and dump tackle all except the front row
    Agreed about speed, thats why Im trying to improve my strength weight ratio. I would be very interested in the lifts of the top players. The thing that struck me watching the RWC was that most of the backs were only 13/14 stone. France even had one center who was 12 1/4 stone. I wanna be about 14 stone with reasonable bf levels, say under 14 %
    And the fitness levels [xx(] had forgotten about those, esp sprint endurance.
    #10
    whitehotice
    New Member
    • Total Posts : 87
    • Reward points: 3746
    • Joined: 2003/07/02 22:39:24
    • Location: United Kingdom
    • Status: offline
    RE: Rugby routine 2003/12/19 18:21:55 (permalink)
    Badboy, your lifts are shockingly good for a University level centre player. Most of our backs arent very serious about weightlifting and your lifts would be by far better than theirs.

    Being a forward, I am facing a dillema of whether I should seriously lower my BF down to about 12-14% or whether I should remain a fat c**t with more advantage on the field.

    I really like that routine badboy, but where do you usually train with odd objects - at home or in the gym? I might as well try filling my old suitcase with some books and other crap and try and clean/press it.
    #11
    Sheeps_Clothing
    Pro-Member
    • Total Posts : 6601
    • Reward points: 7567
    • Joined: 2001/09/22 19:05:12
    • Location: United Kingdom
    • Status: offline
    RE: Rugby routine 2003/12/19 19:43:19 (permalink)
    playing fields or the rugby ground are ideal for odd obects, not the gym haha! cant see them liking a barrel being dumped around!
    #12
    Rusev
    Pro-Member
    • Total Posts : 2037
    • Reward points: 9679
    • Joined: 2003/11/07 19:22:55
    • Location: Royston United Kingdom
    • Status: offline
    RE: Rugby routine 2003/12/21 00:12:02 (permalink)
    whitehotice when you say over head squats you say you lack confidence full squat snatching will improve general leg strength to over come the squating in confidence change over head squats to snatch balance. start with the bar in a back squat position with wide normal snatch grip do a small dip and drop under the bar like your over head squats, more dynamic and do more weight once comfortable with it.
    #13
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5