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Nuttyprop
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2005/07/27 12:25:10 (permalink)
USA DEALS

program

Hello one and all, i thought i would post my current program for your thoughts:

Aim: Increase size Strength and power

Monday

1. 4 sets of max power cleans between 1 and 3 reps building up!
2. 4 sets of bench 2 - 4 reps
3. 3 sets incline bench 4 - 6 reps
4. Military press 3 4 -6 reps
5. 3 sets 6 reps lat raises

Sit ups and stretching at the end

Tuesday - rugby training

Wednesday

Dead lift 4 sets heavy 1 - 3reps
Chins 4set max
Bent over rows 4 sets 4-6
good mornings 2 sets 10 reps
neck work

Thursdays - rugby training

Any comments, cheers.
#1

10 Replies Related Threads

    USA DEALS
    Welshdragon
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    RE: program 2005/07/27 12:34:51 (permalink)
    Legs? There isn`t any!

    to much effort on chest!

    for rugby try somthing like -

    monday
    cleans
    squat
    militry press
    bent over row

    thursday
    Deadlift
    bench press
    chins
    dips

    #2
    an1mal111
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    RE: program 2005/07/27 12:39:53 (permalink)
    WHAT??

    Deadlifts, GM's, Powercleans... oh yeah, none of them use your LEGS. Jesus.
    #3
    Terry_Hollands
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    RE: program 2005/07/27 13:03:24 (permalink)
    to increase strength for rugby you've gotta get some squating in there especially judging by your name I take your a prop (god aren't I clever LOL) you would be best with some specific leg work which is gonna help your power in the scrum!!
    #4
    an1mal111
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    RE: program 2005/07/27 13:11:17 (permalink)
    Squats and some sort of clean variant IMO.
    #5
    Nuttyprop
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    RE: program 2005/07/27 14:55:07 (permalink)
    how would you put squats in, any program suggestions

    Thanks for your help

    ps whats imo
    #6
    an1mal111
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    RE: program 2005/07/27 15:06:24 (permalink)
    WD's routine is better than yours. So go with that.

    IMO. In. My. Opinion.
    #7
    Terry_Hollands
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    RE: program 2005/07/27 15:08:54 (permalink)

    ORIGINAL: Welshdragon

    Legs? There isn`t any!

    to much effort on chest!

    for rugby try somthing like -

    monday
    cleans
    squat
    militry press
    bent over row

    thursday
    Deadlift
    bench press
    chins
    dips




    This would be a good way to start and IMO is in my opinion

    I would possibly throw the squats in with the deadlifting and the bench in with the military pressing and alternate heavy squat, light deadlift then next week the other way around same for bench and military press but see what works best for you!!!
    #8
    Welshdragon
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    RE: program 2005/07/27 16:13:53 (permalink)
    ORIGINAL: an1mal111

    WHAT??

    Deadlifts, GM's, Powercleans... oh yeah, none of them use your LEGS. Jesus.


    Like Terry said there`s no direct leg work! And I agree with the squat and deads in the same session at the start of the week it will give you more time to recover for the game on the weekend!
    post edited by Welshdragon - 2005/07/27 16:17:29
    #9
    ukmachine
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    RE: program 2005/07/28 11:29:17 (permalink)
    allright tom just wondering where are u training now?
    #10
    Nuttyprop
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    RE: program 2005/07/28 13:59:46 (permalink)
    melton at the moment mate but back home on the 12th august. where you training
    #11
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