aadkinz's Rugby Conditioning program

[aadkinz]

I'm playing Rugby for my school and I'm in dire need to get in better condition if I'm going to start. My plan is to do Rippetoes until I plateau on all my lifts. After that I'll beging a more complex Conditioning program. The current plan is this.

Workout A:

Squats 3x5
Bench Press 3x5
Deadlifts 1x5
Ab ripper x

Workout B:

Squats 3x5
Overhead Press 3x5
Power Cleans 5x3
Ab ripperx

I'm going to alternate those two programs every Monday, Wednesday, and Friday. On Tuesday and Thursdays I have Rugby practice and every Wednesday is speed and agility drills.


I already started this program earlier this week and here are the current stats.

1/25/10

Squats : 185x5/185x5/185x5
Bench Press: 135x3/115x5/115x5/115x5
Deadlift: 225x5
Ab ripper x

1/27/10

Squats: 195x5/195x5/195x5
Overhead Press: 85x5/85x5/85x5
Power Cleans: 89x3/89x3/89x3/89x3/89x3
Ab ripper x

[aadkinz]

Squats:

45x5
90x5
135x4
195x5 poor form
185x5
185 x5

Bench Press

45x5
45x5
125x5
125x5
125x5

Deadlift

275x5

Ab Ripper x

[toad1]

you lifting in kg's or lbs/

likeing the simple program, are you training in season or preseason.

[aadkinz]

Those are all pounds and my bad. Yes I'm training in season. I have practice every Tuesday and Thursday and speed and agility drills on Wednesday. I don't see much game time right now so I'm just using this opportunity to get stronger

[rallyum]

In my experience, although lifts like the bb bench, squat etc are awesome, there wasn't much carryover to the rugby field for me..

I spent a whole offseason doing those and logging k's at a time, running sprints etc and come the first game i was still winded as hell. Although there was the carryover, it coulda been better.

IMO its probably better to stick to db type exercises because on the field you will be stepping off one foot, fending off tackles using one arm.. get use to generating that power iso-laterally.

I focused on that during the next offseason, kinda had to because i snapped my ankle and hurt the oppoite shoulder, and the difference was night and day when it came to the first game.

Also when it comes to specific aerobic / agility type conditioning run and move in all planes. Left, right, backwards etc. You don't just run on straight on a football field so train accordingly.. trust me, most guys die when they have to backtrack to stay behind the line and you'll initialy beat most guys in a one on one situation laterally first.

Do this as well with your lifting, especially the push type movements. And if your gonna run straight, incorporate burpees to simulate tackling, getting up etc and so you learn how to get back on your feet quick.

Dunno why i did the long post but i really do hope you get on the starting team bro! GLuck

Edit: End of the day, just train like how you'll play

[toad1]

Those are all pounds and my bad. Yes I'm training in season. I have practice every Tuesday and Thursday and speed and agility drills on Wednesday. I don't see much game time right now so I'm just using this opportunity to get stronger

naw its cool, i should really expect everything to be in lbs considering this is manily an american site and your american, just wanted to check.

how come you aren't seing much game time, injured, benched??

do you do any extra fitness/cardio work for rugby as well as the speed and agility stuff?