1,500 Total & 4.6 Forty -- RS Journal

[redstriped]

Introduction

Stats:
5'10 @ 250 lbs, 18-20% BF
1,210 Total (445, 250, 515)
Patellar Tendonitis
Heavy, Slow, Unconditioned

Goals:
5'10 @ 215-225 lbs, 10-12% BF
1,500 Total (600, 300, 600)
4.6 second 40 yd. & Well Conditioned
National Collegiate Rugby Championship

Training

Monday – Max Effort Lower Body + Upper Plyo's + Stretching

Tuesday – Active Recovery (15-30 minutes of light cardio) + Stretching

Wednesday – Max Effort Upper Body + Speed & Agility Session + Stretching

Thursday – Endurance Session + Stretching

Friday – Completely Off

Saturday – Dynamic Effort Upper Body + Lower Plyo's + Speed & Agility Session + Stretching

Sunday – Active Recovery (15-30 minutes of light cardio) + Stretching

Max Effort Lower Body
1. Dynamic Warm-Up + Hip Mobility Circuit + Knee Rehab Stretches
2. Squat or Deadlift Variant
3. Pulling Accessory (Choose 1)
4. Posterior Chain Accessory (Choose 1)
5. Unilateral Accessory (Choose 1)
6. Weighted Core

Max Effort Upper Body
1. Dynamic Warm-Up + Shoulder Prehab + Knee Rehab Stretches
2. Bench Press Variant
3. Horizontal Press Accessory (Choose 1)
4. Horizontal Row Accessory (Choose 2)
5. Grip / Forearms Accessory (Choose 1)

Dynamic Effort Upper Body
1. Dynamic Warm-Up + Shoulder Prehab + Knee Rehab Stretches
2. Speed or High Repetition Bench Press
3. Vertical Press Accessory (Choose 1)
4. Vertical Pull Accessory (Choose 1)
5. Horizontal Row Accessory (Choose 1)
6. Arms Accessory (Choose 1)
7. High Rep Core

Upper Body Plyometrics (Choose Two)
Overhead Throw, Side Throw, Slam Throw, Over Back Toss @ 5 x 10 each

Lower Body Plyometrics (Choose Two)
Depth Jump (12 – 18 inch), Ring Box, Zig-Zag Hop, Tuck Jumps @ 5 x 10 each

Speed & Agility Session 1
agility ladder /// 2 x 3 x 60 yard hill sprints /// 2 x 3 x sprint 10 – shuffle 10 – sprint 10 /// side-step drills

Speed & Agility Session 2
agility ladder /// 4 x 15 + 4 x 25 + 4 x 35 /// 2 x 3 x backpedal 10 – sprint 20 /// side-step drills

Endurance Session
2 x 4 x 100 yards /// 1 x 2 x 200 yards

[Pierre05]

dam, 4.6 forty! Good Luck man. (srs)

[dolphinsfan270]

Introduction

Stats:
5'10 @ 250 lbs, 18-20% BF
1,210 Total (445, 250, 515)
Patellar Tendonitis
Heavy, Slow, Unconditioned

Goals:
5'10 @ 215-225 lbs, 10-12% BF
1,500 Total (600, 300, 600)
4.6 second 40 yd. & Well Conditioned
National Collegiate Rugby Championship

Training

Monday – Max Effort Lower Body + Upper Plyo's + Stretching

Tuesday – Active Recovery (15-30 minutes of light cardio) + Stretching

Wednesday – Max Effort Upper Body + Speed & Agility Session + Stretching

Thursday – Endurance Session + Stretching

Friday – Completely Off

Saturday – Dynamic Effort Upper Body + Lower Plyo's + Speed & Agility Session + Stretching

Sunday – Active Recovery (15-30 minutes of light cardio) + Stretching

Max Effort Lower Body
1. Dynamic Warm-Up + Hip Mobility Circuit + Knee Rehab Stretches
2. Squat or Deadlift Variant
3. Pulling Accessory (Choose 1)
4. Posterior Chain Accessory (Choose 1)
5. Unilateral Accessory (Choose 1)
6. Weighted Core

Max Effort Upper Body
1. Dynamic Warm-Up + Shoulder Prehab + Knee Rehab Stretches
2. Bench Press Variant
3. Horizontal Press Accessory (Choose 1)
4. Horizontal Row Accessory (Choose 2)
5. Grip / Forearms Accessory (Choose 1)

Dynamic Effort Upper Body
1. Dynamic Warm-Up + Shoulder Prehab + Knee Rehab Stretches
2. Speed or High Repetition Bench Press
3. Vertical Press Accessory (Choose 1)
4. Vertical Pull Accessory (Choose 1)
5. Horizontal Row Accessory (Choose 1)
6. Arms Accessory (Choose 1)
7. High Rep Core

Upper Body Plyometrics (Choose Two)
Overhead Throw, Side Throw, Slam Throw @ 5 x 10 each

Lower Body Plyometrics (Choose Two)
Depth Jump (12 – 18 inch), Ring Box, Zig-Zag Hop @ 5 x 10 each

Speed & Agility Session 1
agility ladder /// 2 x 3 x 60 yard hill sprints /// 2 x 3 x sprint 10 – shuffle 10 – sprint 10 /// side-step drills

Speed & Agility Session 2
agility ladder /// 4 x 15 + 4 x 25 + 4 x 35 /// 2 x 3 x backpedal 10 – sprint 20 /// side-step drills

Endurance Session
2 x 4 x 100 yards /// 1 x 2 x 200 yards
no offense or anything but the goals look like they will take at least 2 years to accomplish

[redstriped]

no offense or anything but the goals look like they will take at least 2 years to accomplish

I was hand timed at a 5.0 - 4.9, 40 yd. but that will definitely be the hardest goal to reach. I recently got out of physical therapy for my knee which was inhibiting my squatting and deadlifting and I think I can easily get +550 on both of those before the beginning of 2011.

Those are goals that will take some time but my main focus is to never miss workouts, get through the rugby season without injury, win a national championship, advance our team to D1, and break PR's each week.

[redstriped]

dam, 4.6 forty! Good Luck man. (srs)

It will take a lot of hard work and dedication, those goals are far off but I will eventually get there. Thanks for the support!

[BenT]

subbed. will be following this mate

Good luck!

[redstriped]

ME Lower

Weight: 246 lbs (-4 lbs)

Dynamic Warm-Up (10 minutes)
Hip Mobility Circuit (5 minutes)
Knee Rehab Stretches (5 minutes)

Back Squat
45 x 8
45 x 8
135 x 5
135 x 5
225 x 3
225 x 3
315 x 1
365 x 1
415 x 1
415 x 1
415 x 1

Snatch Grip Pull
225 x 6
225 x 6
225 x 6

45-Degree Back Extensions
BW + chains x 10
BW + chains x 10

Lunges @ BOSU Ball
BW x 5 (per leg) ss neck work
BW x 5 (per leg) ss neck work
BW x 5 (per leg) ss neck work

Flat Sit-Ups
30 x 5 (per side)
30 x 4 (per side)
30 x 3 (per side)

Medicine Ball Side Pass
6 lbs x 5 (per side)
6 lbs x 5 (per side)
6 lbs x 5 (per side)
6 lbs x 5 (per side)
6 lbs x 5 (per side)

Medicine Ball Slams
8 lbs x 10
8 lbs x 10
8 lbs x 10
8 lbs x 10
8 lbs x 10

Static Stretching (5 minutes)
Ice Therapy (20 minutes)

Notes:
Great workout but I felt like I was in the gym forever today, adding in those extra plyometrics added an extra 15-20 minutes on to my workout. The back extension machine was broken but I made due on it anyways. I should have taken longer breaks in between my plyometric work, I'll definitely make sure to do that next week.

Nutrition

Meal 1
3 whole eggs + 2 slices of whole wheat bread + 1 slice of cheese + 250 grams of grapefruit

Post-Workout
1 scoop of oats & whey protein + 8 oz. of 1% milk + 8 oz. of cranberry juice

Meal 2
6 oz. of chicken + 2 whole eggs + 1 whole grain english muffin + 1 cup of fruit salad

Meal 3
4 oz. of chicken + 2 oz. of ground beef + 1 cup of cooked rice + 1 serving of green beans + 1/2 red bell pepper

Meal 4
4 whole eggs + 4 oz. of milk + 1 cup of cooked rice + 1 serving of shredded cheese

[redstriped]

Active Recovery

2 mile walk around my neighborhood
10 minutes of stretching

Going to the Red Sox vs. Rays @ Fenway later tonight, Lackey's pitching!

Nutrition

Meal 1
3 whole eggs + 250 grams of grapefruit + 1/2 cup of cantaloupe

Meal 2
4 oz. of chicken + 1 banana

Meal 3
1 can of tuna + 1/4 cup of chopped red onion + 4 slices of whole wheat bread + 2 slices of cheese + 2 servings of hummus

Meal 4
12” Fenway Sausage + 2 servings of green peppers and onions

Meal 5
1 cup of 1% cottage cheese + 8 oz. of 1% milk

[BobisMighty]

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