View Full Version : US Collegiate Rugby Training
redstriped
05-15-2010, 03:15 PM
Training Plan
Monday
Back Squat
Bench Press
DB Rows
Core Work
Tuesday
Rugby Training or Conditioning
Wednesday
Front Squat
Split Jerk
Chin-Ups / Pull-Ups
Core Work
Thursday
Rugby Training or Conditioning
Friday
Deadlift
Board Press
DB Rows
Shoulder Press
Core Work
Saturday
GPP - Tire Flipping
Sunday
Rest
Dom_88
05-16-2010, 04:39 AM
Sets? Reps? Progression? Percentages? Pre, in, post-season?
redstriped
05-16-2010, 03:37 PM
Sets? Reps? Progression? Percentages? Pre, in, post-season?
I'm coming back from injury, so sets/reps will vary on how my knee is feeling that day. Weights will stay high, reps will stay low (1-5) on the main lifts for that day (5-12) on accessory work.
Before my injury my best total in the gym was 1310 (545 Squat, 250 Bench, 515 Dead). Squats took a big hit from the injury but I'm looking at starting at 315 for a few sets/reps and working my way back up to +500. Deadlifts last week looked and felt great, the time off from the injury was much needed. I pulled a few sets of 405 but felt that 495 would have shot up pretty easily for a few singles. My bench sucks and has always sucked, but I'll continue to push my numbers up.
Off-Season right now. Playing two 7's conditioning sessions a week starting in June with a club around here and doing some strongman GPP during the weekends.
redstriped
05-17-2010, 03:19 PM
5-17-2010
Dynamic Warm-Up + Knee Rehab (15 minutes)
Back Squats
135 x 5
135 x 5
185 x 3
185 x 3
225 x 5
225 x 5
225 x 5
Bench Press
45 + chains x 5
45 + chains x 5
45 + chains x 5
135 + chains x 5
135 + chains x 5
185 + chains x 2
185 + chains x 2
205 + chains x 1
205 + chains x 1
205 + chains x 1
DB Shrugs
70's x 8
70's x 8
70's x 8
Suitcase DL's
65 x 8 (per side)
65 x 8 (per side)
Static Stretching (5 minutes)
Ice Therapy (20 minutes)
Notes:
Amazing workout today even though squats and bench press were relatively easy. I'm in no rush to push my body quicker than it needs to go in the first week back in about 10 weeks completely off. Get ready to see these numbers vastly increase. Tomorrow will be my first day running since the injury, I'm nervous and excited and will probably throw-up at the track.
scott_donald
05-17-2010, 03:36 PM
ahhh another rugby player...
what college you play for???
redstriped
05-17-2010, 03:44 PM
During the summer months I'll be practicing with two clubs, the Boston Irish Wolfhounds and the South Shore Anchors. I haven't played in college yet because of my injury but can't wait to start again in September.
EDIT: Loyola Marymount University
scott_donald
05-17-2010, 03:47 PM
During the summer months I'll be practicing with two clubs, the Boston Irish Wolfhounds and the South Shore Anchors. I haven't played in college yet because of my injury but can't wait to start again in September.
EDIT: Loyola Marymount University
sweet... what postion???
redstriped
05-17-2010, 03:50 PM
I played flanker before my injury but these past two years I have been doing some strongman competitions and powerlifting competitions and have put on considerable size. I'm 5'9 and 235 lbs, but am currently cutting down to between 200-210 lbs. I've talked to the coaches and they want to try me out at flank, inside center, and hooker.
scott_donald
05-17-2010, 03:55 PM
I played flanker before my injury but these past two years I have been doing some strongman competitions and powerlifting competitions and have put on considerable size. I'm 5'9 and 235 lbs, but am currently cutting down to between 200-210 lbs. I've talked to the coaches and they want to try me out at flank, inside center, and hooker.
cool... well i will follow...
i also play rugby and my journal is the one bellow you!!!
redstriped
05-17-2010, 04:03 PM
cool... well i will follow...
i also play rugby and my journal is the one bellow you!!!
I'll definitely check it out
Another rugby log, love it! will be following this, good luck with training..
redstriped
05-18-2010, 11:33 AM
Another rugby log, love it! will be following this, good luck with training..
Thanks man I appreciate it.
This will be my first time running, specifically for training, in almost two years. Nervous, excited, and hoping that my knee holds up.
toad1
05-18-2010, 03:03 PM
I played flanker before my injury but these past two years I have been doing some strongman competitions and powerlifting competitions and have put on considerable size. I'm 5'9 and 235 lbs, but am currently cutting down to between 200-210 lbs. I've talked to the coaches and they want to try me out at flank, inside center, and hooker.
inside centre, behave your self. don't do it, stay in the forwards. your training plan looks very similar to the kinda thing i would do/have been doing. what type of db rows are you doing as you could maybe mix it up to bb rows or have a look at scott's chinese rows. also ill look forward to seing that deadlift back in the 500's. it's also nice to see someone else with good lower body stats and poo upper body stats.
redstriped
05-18-2010, 03:46 PM
inside centre, behave your self. don't do it, stay in the forwards. your training plan looks very similar to the kinda thing i would do/have been doing. what type of db rows are you doing as you could maybe mix it up to bb rows or have a look at scott's chinese rows. also ill look forward to seing that deadlift back in the 500's. it's also nice to see someone else with good lower body stats and poo upper body stats.
I'm hoping they keep me at forwards to be honest, flanker especially.
I hate BB rowing to be completely honest, just never really got it down. I have a pretty massive core and long arms and it just gets goofy when I row and I never progress. I'm actually going to sub db shrugs in for one of the db rows, my thinking being if I'm going to play hooker I should thicken up my traps.
Thanks for joining.
toad1
05-19-2010, 01:49 PM
I'm hoping they keep me at forwards to be honest, flanker especially.
I hate BB rowing to be completely honest, just never really got it down. I have a pretty massive core and long arms and it just gets goofy when I row and I never progress. I'm actually going to sub db shrugs in for one of the db rows, my thinking being if I'm going to play hooker I should thicken up my traps.
Thanks for joining.
bb rows are actually one of my favorite traps exercises. i know what you mean about form tho i either do them at 90 degrees, prone(bench pulls) or almost fully standing.
yeh if your playing front row id defo do alot of shoulder work esp rehab/prehab stuff. i'm learning that the hard way, really need to look after your shoulders for rugby well i do and i now have to do alot of balance work. trying to get my anterior delt to catch up with my posterier delt is hard.
redstriped
05-20-2010, 08:24 PM
My PL roots are getting the better of me. I think I need to return to my Westside roots and get my squat and deadlift above 600, and get my bench above 300. From now on I'll be using a bastardized version of WS4SB with a lot of extra conditioning.
M: ME Lower
T: Rugby Practice / Conditioning
W: ME Upper
R: Rugby Practice / Conditioning
F: DE/RE Upper
S: GPP (Tire Flipping or Prowler)
S: Off
A few of my buddies just purchased the Econo Prowler from EFS so hopefully I'll be using that as often as I can this summer!
scott_donald
05-21-2010, 02:23 AM
thats teh one thing i dont like about wsfsb is the more time spent to upper body...
i hav used my prowler once this year and dam it killed me!!!
redstriped
05-21-2010, 08:30 AM
thats teh one thing i dont like about wsfsb is the more time spent to upper body...
i hav used my prowler once this year and dam it killed me!!!
For the past four years of training I've pretty much stuck to Westside. It's usually split up into ME Lower, ME Upper, DE Lower, DE/RE Upper. In my experience I've never found DE Lower to help, and a lot of guys who do Westside agree, the speed just doesn't have the same carry-over to the squat and deadlift as it does with the bench press.
I've noticed that I've made the best gains in strength when I was doing one ME Lower per week, but hey that's just my cup of tea and not everyone elses.
DE Bench today going for a few speed sets at 50-60% then some heavy board press work and some accessory movements. God I love Westside!
redstriped
05-21-2010, 12:19 PM
5-21-2010
Dynamic Warm-Up (15 minutes)
Knee Rehab Stretches (5 minutes)
Speed Bench Press
45 + chains x 5
45 + chains x 5
45 + chains x 5
135 + chains x 3 (Regular Grip - RG)
135 + chains x 3 (RG)
135 + chains x 3 (RG)
135 + chains x 3 (Narrow Grip - NG)
135 + chains x 3 (NG)
135 + chains x 3 (NG)
135 + chains x 3 (Close Grip - CG)
135 + chains x 3 (CG)
2-Board Press
205 + chains x 3 (NG)
205 + chains x 3 (NG)
225 + chains x 3 (NG)
Face Pulls
40 x 20
40 x 20
DB Rows
65 x 5
65 x 5
75 x 5
75 x 5
Static Stretching (5 minutes)
Notes:
Amazing workout today. Even though I was using a little over 60% of my bench max with the added chains, the weight was flying. Triceps were pretty exhausted after the speed sets, but even though I didn't hit the weight I wanted on the board press it was still pretty good accessory work.
500-600 lbs. Tire Flips tomorrow!
scott_donald
05-22-2010, 02:52 AM
One thing you have to remember about Westside it really is just a template...
i certainly don't think doing so much bench focus will really improve your rugby so thats another reason not to like it... especially when you have such a good strength base already...
as far as the lower DE day... who says it has to be speed squats... so many other variations can be used... you have to remember that you are using this day to improve your rugby ability and not your ability to squat directly...
on a side note... seems a good fun session there...