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Thread: BobisMighty's Rugby Training Log
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08-09-2010, 01:15 PM #61
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08-09-2010, 01:26 PM #62
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08-09-2010, 01:37 PM #63
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
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08-09-2010, 01:39 PM #64
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08-09-2010, 01:41 PM #65
- Join Date: Sep 2007
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- Posts: 23,219
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08-09-2010, 01:44 PM #66
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08-10-2010, 08:06 PM #67
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
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8/9/10
Forgive my lack of updates. I'm not going to bother logging my past 2 dynamic days as it's just speed work. I will start with yesterday's ME squat.
ME Lowerbody
Dynamic Warmup
Jump rope
Barbell Squat
45x10 170x5 205x5 235x5 265x3 300x1 300x1 low bar squat
I didn't like the way I came up on the 300x1 highbar squat. my back stayed straight but i shifted more to one side. so i decided to rest 10 seconds and do 1 more lowbar.
rested 5 minutes
box jumps (i think the box is 36" not sure)
4x5
Front Squat
145x10 155x2x10
Glute-Hamm Raise (bodyweight, done on a GHR machine)
3x10
Reverse Hyperextension
50x10 70x10 100x10
I think i'm going to do another month at 315 until i'm sure that my form is right. i'm going to do work on form next week. my dynamic days will not go over 50% this time, however. i will focus on light weight high reps. all assistance work will be about 20lbs less with either more sets or higher rep count
Edit: I also ordered a "T-Sled" from Texas Strength Systems. It's the same thing as the Econo-Prowler from EliteFTS except much cheaper. was about $240. Can't wait to get it.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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08-10-2010, 08:18 PM #68
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
8/10/09
ME Upperbody 1:00PM
YTLW Raises
Inverted Raises
Guillotine Press
Barbell Bench Press
140x5 165x5 190x5 215x3 240x2
I think my butt came up a little on the last rep, but not very high.
rest 5 minutes
clapping pushups
4x5
dumbbell chest press
65x2x10 65x9
because of my hand injury, the dumbbell would keep rolling back in my left hand, throwing off my arm. i'm probably going to stick to machines for assistance work for upperbody for a while until i get my hand fixed.
seated cable row medium parallel grip
180x3x10
overhead converging machine press (mimics overhead dumbbell press almost exactly)
50x10 55x10 65x10
Lat Pull downs
160x10 180x10 160x10
went back down to 160 for a form check.
Dumbbell raises
25x3x10
ran out of time
Rugby conditioning 6:30pm
not too many guys showed up.
6vs6 on shortened field 1 hour
Sprints
30m sprint back pedal 70m sprint
chasing drill 70mx2
box drillx5:
sprint 10m shuffle left 10m backpedal 10m shuffle right 10m
medium run pyramid with partner
70mx4 rest the time it takes partner to do this
70mx3 ""
70mx2
70mx1
70mx2
70mx3
70mx4
thought i was going to puke at the end, but that's probably because i chucked about 32oz of water before i did it.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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08-11-2010, 06:39 AM #69
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08-11-2010, 07:23 AM #70
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
yeah man, it's pretty brutal. foam rolling and stretching helps. i need to stretch more on my off days though. for a while i was doing yoga the day before my ME squat and it really helped, but I got lazy and stopped. I have to stop being lazy on my off days, even though I feel like I deserve to be haha.
MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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08-11-2010, 07:26 AM #71
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08-14-2010, 09:08 AM #72
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
8/12/10
DE - Lower Body 12:30 PM
Foam Rolling
Dynamic Stretching
Box Jumps
4x5
Dynamic Box Squats
45x10 190x10x2
Speed Pulls (light short bands)
225x8x1
Barbell Lunges
135x3x8
Good Mornings
135x3x8
Leg Raises
3x10
Rugby Conditioning 6:30 PM
Touch Rugby 30 minutes
Two man touch rugby 1 HourMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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08-14-2010, 09:12 AM #73
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
8/13/10
I had MAJOR doms in my hamms and glutes from Thursday.
DE - Upper Body
YTLW Raises
Guillotine Press (Warm up)
45x10
Dynamic Bench
150x9x3
Chest Supported Row
135x3x10
Dumbbell Overhead Press
45x3x10
Mixed Grip Pull ups
5x5 Burnout on assisted pull up machine x5
Lateral Raises
15x3x12
Cable Face Pulls (weight is each arm)
20x3x12MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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08-23-2010, 08:29 PM #74
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
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Whoops
Sorry for the lack of updates last week. it was my deload week and I was swamped at work. I will sum up my deload week.
Max exercises 50%1RM 3x10
Assistance work 15lbs less than what I normally used 4x10 or 12.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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08-23-2010, 08:38 PM #75
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
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8/23/2010
ME-Squat
I'm still doing my 4 day workout. Next week will be my last, as the season starts in 3 weeks.
Dynamic Warmup
Jump-Rope 5 minutes
Barbell Squat
45x10 170x5 205x5 235x5 265x8
Box Jumps
4x5
Barbell Lunges
135x3x8
Good Mornings
155x10 175x10 185x10
Incline Sit-ups w/ 10lbs plate behind head
3x10
Leg Raises
3x10MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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08-24-2010, 06:02 AM #76
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08-24-2010, 08:17 AM #77
- Join Date: Sep 2007
- Location: New Jersey, United States
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Thanks a lot man! Yeah resetting my Squat has helped me to focus more on form. Plus doing barbell lunges has been helping me keep my torso upright, and the good morning are strengthening my lowerback, glutes, and hamms. I've also been working on stretching more as hipflexor tightness has been a problem of mine.
MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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08-24-2010, 08:21 AM #78
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08-24-2010, 09:17 AM #79
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08-25-2010, 05:01 AM #80
- Join Date: Mar 2007
- Location: edinburgh, scotland, United Kingdom (Great Britain)
- Age: 38
- Posts: 1,725
- Rep Power: 1449
are you still inseason or pre-season.
i like the plyo/explosive work after your main lifts, i have a mate who does that and he's raving about how good it is for him.people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"
if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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08-25-2010, 05:10 AM #81
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
Pre-Season now. The only thing that changes for me Pre-Season is the intensity at practice goes up and I do a lot more conditioning.
The theory behind plyo/explosive work after your main lift is called Post Activation Potentiation (PAP). I was following an old workout from one of the guys on the Sports Training Forum, qb0708, http://forum.bodybuilding.com/showth...hp?t=116144991
He was doing a similar off-season routine as mine. I also came across an article in which they tested PAP on rugby players, http://www.ncbi.nlm.nih.gov/pubmed/18076243. They used a 3RM as their baseline for pre-load stimulus.
They're conclusion was "muscle performance (e.g., power) can be significantly enhanced following a bout of heavy exercise (preload stimulus) in both the upper and the lower body, provided that adequate recovery (8-12 minutes) is given between the preload stimulus and the explosive activity. I wait 3-5 minutes depending on how I'm feeling. According to the abstract you're still increasing power if you do it after your max effort lift.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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08-25-2010, 05:51 AM #82
That I do agree on.
How's are sled sessions coming along Ohhhh, I bet they freaken brutal!
I forgot what it's officially called but I like using that band/rope aparatus my old teammate and I used to work with. You tie one end to the guy and one end to you. You sprint like hell and as far as you can go, then when the band/rope stretches as far as possible it'll slingshot the other guy past you and he'll do the same. That junk is no fun but helps build explosiveness.CONQUERING BARBELL
www.conqueringbarbell.com
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***Powerlifter Crew***
Instagram: Conquertheweights
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08-25-2010, 07:14 AM #83
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
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The sled sessions are pretty brutal. First time I did them, the sled hit a snag in the dirt, pitched forward, and I rammed my foot into it haha. It swelled up pretty bad.
That sounds like a really good workout. Resistance sprints are supposed to be great for explosiveness. I have lots of long bands, I should just rig something together and give that a try.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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08-25-2010, 07:31 AM #84
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
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8/24/10
RE - Upperbody
My normal gym that I go to has been temporarily closed for renovations.
I had to use a hotel gym nearby that my company gets free access too. It was pretty awful. Dumbbells went up to 50, and there was only a dual cable station which one guy hogged doing all sorts of dumb chest exercises. So I figured, I would do Repetition Effort today, and do Max Effort Upperbody on Friday.
Dumbbell Incline Bench
50x20 50x18 50x16
Bent Over Single Arm Dumbbell Rows
50x3x20
Dumbbell Overhead Press
50x3x8
Chin-ups
5x5
After all the high volume work, I was pretty tuckered out after this.
Rugby Practice:
Touch for 10 minutes
Dynamic Stretching
Lineouts 20 minutes
Ruck and maul plays 15 minutes
Light opposition 30 minutes
Sprints 15 minutesMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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08-26-2010, 08:22 AM #85
- Join Date: Mar 2007
- Location: edinburgh, scotland, United Kingdom (Great Britain)
- Age: 38
- Posts: 1,725
- Rep Power: 1449
do you have a copy of the full journal that looks like an interesting read. i think if i was to do id probably super set so something bench press then clap push ups. as i'm guessing thats am 8-12min rest between upper and lower body parts and not doing bench press then waiting 8 mins to do some clap push ups.
people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"
if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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08-26-2010, 09:18 AM #86
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
Unfortunately I don't have the full text. If you can find someone in university with access to ebsco host you can probably get it from that link. I've been doing it for upperbody for a while now and I liked it. It really kills your chest. From what i've read the 8-12 minutes rest is between the main exercises and the explosive exercise. Not really sure why that is. That's why I only rest 5 minutes. According the abstract you see an increase in performance no matter how long you rest. it just seems that you see the greatest increase after resting in the 8-12 minute range.
MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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08-30-2010, 08:33 AM #87
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
8/26/10
DE - Lowerbody
Some dynamic stretching
Kneeling jumps
5x3
Bulgarian Split Squats (front foot elevated for extra ROM)
80lbsx3x10
Weight was 40lb dumbbells in each hand. Did each leg individually
Swiss Ball Hip Thrust + Leg Curl
3x12
Combination of Ab execises
Medicine Ball Twists
Medicine Ball Crunches
Spread Eagle Sit-ups
Dumbbell Side Bends
Didn't have access to much equipment so had to make due with the crappy hotel gymMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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08-30-2010, 08:38 AM #88
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
8/27/10
ME-Upperbody
YTLW Raises
Barbell Bench Press
45x10 145x5 170x5 200x5 225x3restpausex1
I couldn't get 225 for some reason. I just didn't feel it. I don't know if it's because I did RE work on tuesday or not. Oh well.
Chest Supported Barbell Row
135x2x10 145x10
Dumbbell Overhead Press
50x2x10 50x7restpausex2restpausex1
Wide Parallel Grip Lat Pulldowns (to top of chest)
160x10 170x2x10
superset with
Long Average Band Facepulls
3x12
Cable Lateral Raise
30x3x10
Dumbbell Incline Chest Press
50x3x12
Tricep Pulldowns
60x3x10
Dumbbell Hammer Curls
25x3x10MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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08-30-2010, 10:08 AM #89
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08-30-2010, 10:10 AM #90
Great job for not making excuses bro and still hitting the gym even though it's not the best. In the end consistency wins!
CONQUERING BARBELL
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DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
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