JT4Rugby Training Log

[toad1]

Warm up

Badminton!
Foam roller
Dynamic stretches

Bench Press: Barx10, 8x40kg, 6x52kg, 5x60kg, 3x70kg, 3x72kg, 2x75kg, 1x88kg, 1x92kg, 1x94kg, 1x96kg (fail)

Stretch

Not bad, this is not including the bar. It was my first attempt at a 1RM so I wasnt really used to it although my tecnique was solid.

that's some good bench numbers, how heavy do you think the bar is?? took me absolutley ages to bench 100kg and you aint far off it at 16.

for the squat max you could just got for an estimation based on your max reps.

[BobisMighty]

Deload Week this week I think I need it but im going to hate it. I will be working on conditioning and rehab stuff most of the week although I do need to find my 1RM for the bench press and squat but I dont think I have enough weight to find the squat 1RM (for p.e. coursework). Everyone is saying just make up you have a week bench press and squat at the moment so you can show alot of improvement but I dont think I can do that. Heres what the week will look like..

Monday: Rehab and 1RM Bench Press

Tuesday: Conditioning at the rugby club

Wednesday: Bodyweight stuff or more conditioning depending how I feel after Tuesday.

Thursday: Speed training (technique)

Friday: Rehab and Squat 1RM

Saturday: Rehab

Sunday: Condition at the rugby club

Also sorted out my diet going well so far, alot more energy during training, no cravings so far and it seems easy enough to follow.

Go with how you feel, but remember you can push yourself if you need to.

Warm up

Badminton!
Foam roller
Dynamic stretches

Bench Press: Barx10, 8x40kg, 6x52kg, 5x60kg, 3x70kg, 3x72kg, 2x75kg, 1x88kg, 1x92kg, 1x94kg, 1x96kg (fail)

Stretch

Not bad, this is not including the bar. It was my first attempt at a 1RM so I wasnt really used to it although my tecnique was solid.

Great job with the benching! not bad at all. i'm assuming the bar is at least 20.4kg or so
(45lbs). That's generally what a bar weighs. If anything, the bar couldn't be less than 16kg(35lbs).

[JT4Rugby]

that's some good bench numbers, how heavy do you think the bar is?? took me absolutley ages to bench 100kg and you aint far off it at 16.

for the squat max you could just got for an estimation based on your max reps.

Cheers mate I was very supprised myself. The bar isn't a standard bar, it's lighter than usual, I will weigh it today. That's a good idea, I will do that. Thanks.

[JT4Rugby]

Go with how you feel, but remember you can push yourself if you need to.

Great job with the benching! not bad at all. i'm assuming the bar is at least 20.4kg or so
(45lbs). That's generally what a bar weighs. If anything, the bar couldn't be less than 16kg(35lbs).

I feel a little sore and fatigued that's why I have decided to have a deload week. I seem to feel really sore after conditioning so I will build an anaerobic and aerobic base then get back to proper weights.

Thanks mate. Although I don't think the bar is that heavy. I will weigh it soon, it seems lighter than a standard bar.

[JT4Rugby]

Rugby training at club

Warm up

4laps of pitch
Dynamic stretches

Core work (20minutes): holding legs out in front of you (can someone give me a name), 1minute of planks into 10 push ups x4 (no rest and not allowing body to touch the ground), side planks into planks x4 and supermans without moving legs up.

Tackle bag fitness: We had 4 tackle bags set up in a zig zag, we had to run, tackle the bag, pick it up, run to the post in front of us, then run backwards onto the next station and repeat until finished. While waiting to go again we had to do 40meter sprints with a walk back + push ups and planks. We repeated this around 6 times.

Sprints: We had to sprint 10mx5, 20mx4, 30mx3, 40mx2, 50mx1 with slow jogs back to the start after each.

Tackle sheilds: With this drill we grabbed a ball stood between two guys with tackle sheilds and basically had to run up and down into them with the ball. We had to get as many reps in a minute as we could (didnt count)

3laps around field (im guessing its about a mile): We normally do this drill to show improvements in are fitness, as you would have seen in previous posts. Although this time we had to perform it in teams of four. I got put with one of the better teams and we worked very hard an won as a team, big guy did slow us up a little. I think we got around 7.20minutes.

Cool Down

Slow jog around pitch
Static stretching

I really enjoyed and hated this session at the same time, it was really hard work. Pushed myself hard as shown when I threw up everywhere but I did win the sprints and the mile that im very pleased with. My new coach is great, he really knows his stuff and we have ambitions of winning the national league this season with are U18's and U17's combining. We have always had great team spirit but it has improved massively during this pre-season and are rugby tour (to portugal, awesome!) We all clap each on and cheer eachother on to finish, I love it! My new coach has also said he would make me a training programme.

[JT4Rugby]

Guys help me out here I want to get some new equipment for my birthday I have a buget of £150, what shall I get?

I already have...
Barbell
2xdumbbells
Resistance bands
Skipping rope
10lb medicine ball (thinking heavier one, maybe?)
130kg worth of plates (maybe a few more)
Old flat bench
Two wooden post's in ground aka squat rack
Agility ladders

The best bet so far is some kettlebells because I want to do a bit more explosive stuff. Has anyone else got any ideas of what I can spend it on. Maybe some chains, heavier medicine ball, battling ropes, more plates, speed sled, plates etc etc. Thanks

[JT4Rugby]

Warm up

1.5mile run
Dynamic stretches

4 tackle bag drill: tackle, pedal back and then repeat X5
1.5mile: 8.30min
5X5X50meter sprints
Tag rugby

Rest week over thank god now back to action.

[toad1]

Guys help me out here I want to get some new equipment for my birthday I have a buget of £150, what shall I get?

I already have...
Barbell
2xdumbbells
Resistance bands
Skipping rope
10lb medicine ball (thinking heavier one, maybe?)
130kg worth of plates (maybe a few more)
Old flat bench
Two wooden post's in ground aka squat rack
Agility ladders

The best bet so far is some kettlebells because I want to do a bit more explosive stuff. Has anyone else got any ideas of what I can spend it on. Maybe some chains, heavier medicine ball, battling ropes, more plates, speed sled, plates etc etc. Thanks

id get a proper olympic bar or save up for a better rack and if you don't want that maybe try make yourself a prowler type thing.

[CasinoApe]

Guys help me out here I want to get some new equipment for my birthday I have a buget of £150, what shall I get?

I already have...
Barbell
2xdumbbells
Resistance bands
Skipping rope
10lb medicine ball (thinking heavier one, maybe?)
130kg worth of plates (maybe a few more)
Old flat bench
Two wooden post's in ground aka squat rack
Agility ladders

The best bet so far is some kettlebells because I want to do a bit more explosive stuff. Has anyone else got any ideas of what I can spend it on. Maybe some chains, heavier medicine ball, battling ropes, more plates, speed sled, plates etc etc. Thanks

Here's a few ideas

Weight belt ( for weighted dips/chins)
Supplements? Fish oil/creatine/multivitamin if you don't have those
Incremental plates
Olympic bar - 7ft 20kg - Cheap as £80 here http://www.strengthshop.co.uk/equipm...fting-bar.html

Personally i'd take the bar and a few more weights if you want to do heavy lifts, otherwise maybe look into some other stuff

Have a general look around http://www.strengthshop.co.uk/ if your going to buy anything from there have a look on google too might get something cheaper

[BobisMighty]

Guys help me out here I want to get some new equipment for my birthday I have a buget of £150, what shall I get?

I already have...
Barbell
2xdumbbells
Resistance bands
Skipping rope
10lb medicine ball (thinking heavier one, maybe?)
130kg worth of plates (maybe a few more)
Old flat bench
Two wooden post's in ground aka squat rack
Agility ladders

The best bet so far is some kettlebells because I want to do a bit more explosive stuff. Has anyone else got any ideas of what I can spend it on. Maybe some chains, heavier medicine ball, battling ropes, more plates, speed sled, plates etc etc. Thanks

honestly just get a decent set of weights. you can make a weight sled with an old tire, you can even just do med ball slams and throws with an old tire, you can make a t-handle instead of buying a kettlebell. might be worth it to get a proper power rack.

[igotmylvson]

cooool

[JT4Rugby]

Thanks for the great advice guys I think im just going to stock up on some supplements, few more weights and then treat myself.

[JT4Rugby]

Warm up

Dynamic stretches
Bar movements

Bench Press: Barx10, 30kgx8, 40kgx6, 60kgx5, 62.5kgx5, 65kgx5, 67.5kgx5, 67.5kgx5
Barbell Overhead Press: 30kgx8, 30kgx6, 30kgx6
Pull ups (50reps for time) 8,5,3,2,3,2,2,4,3,3,2,3,2,2,2,1,3= 7.50min
Push ups (2minutes): 60
Plate-holds: 12kg 1minute each side

Not too bad, looks better than it actually went. Bench Press, hit another PR although form on the last set was shaky. Barbell Overhead Press, first time doing this exercise really felt the stabilisers working, hard work. Pull ups, worked hard on my form because I know I didnt go low enough before, therefore it showed in my time. Pushups went really well hit 60, PR record by a while. Plate-holds 1minute each side isnt bad, totally destroyed my thumb and forearms.

[BobisMighty]

Warm up

Dynamic stretches
Bar movements

Bench Press: Barx10, 30kgx8, 40kgx6, 60kgx5, 62.5kgx5, 65kgx5, 67.5kgx5, 67.5kgx5
Barbell Overhead Press: 30kgx8, 30kgx6, 30kgx6
Pull ups (50reps for time) 8,5,3,2,3,2,2,4,3,3,2,3,2,2,2,1,3= 7.50min
Push ups (2minutes): 60
Plate-holds: 12kg 1minute each side

Not too bad, looks better than it actually went. Bench Press, hit another PR although form on the last set was shaky. Barbell Overhead Press, first time doing this exercise really felt the stabilisers working, hard work. Pull ups, worked hard on my form because I know I didnt go low enough before, therefore it showed in my time. Pushups went really well hit 60, PR record by a while. Plate-holds 1minute each side isnt bad, totally destroyed my thumb and forearms.

congrats on the bench pr. solid workout.

[JT4Rugby]

congrats on the bench pr. solid workout.

Cheers man. My form wasnt great on the last set though

[JT4Rugby]

This was absolute hellll!!! Loving the feeling right now though.

Warm up

2 laps of the field (1800m)
Dynamic stretches

Core work: Planks, Side planks, Supermans, Push ups, leg hangs with arm swings (impossably hard) and Sprinters sit ups. And alot of these!
25m sprints: 5sets of 5 with 30seconds break between sets.
Tag fitness: Backs had to defend at all times. Defenders outnumbered by 3:5, suprisingly hard work.
12minutes of running: I got to the 3.7 cone (not related to any distance) looking to improve on this by at least 0.1 each time.
1minute of shield contact: Stand in the middle with a tackle sheild held each side of you (around 5m away each side) hit one then run too the next and repeat, very hard work!
Strength work: Get with a guy similar weight and strength. Do some wrestling drills. I was very happy, I got put as the PREVIOUS strongest player and I managed to beat him at every drill, my strength and power work is really showing now.
400meter'sx2! We did one I put everything into it but then he said go again!
LASTLY! Fitness tag for around 30minutes same as last time, this was hell at the end.

One of the hardest fitness sessions I have ever done! I really stood up to it and was very happy with my performance though, my coach acknoledged my hard work during pre-session that gave me some motivation. Throughout the session players were dropping out, I just tried to survive the session, by the end of the session we had half the team throwing up in the bush! I spoke to my coach after and I am looking to work on my speed and fitness now so I will have a thread about that soon, now im going to bed!

[JT4Rugby]

Warm up

Bar movements
Flexor stretches
Mobility exercises
Dynamic stretches

Thrustersx8 (30kg) ss high jumpsx12 (30second rest) x3
Deadliftx6 (60kg) ss broad jumpsx5 ss overhead plate lungesx8 (no rest) x3
Hang pullx6 (52kg) ss bar facing burpeex8 (no rest) x3
Med ball wall throwsx8 ss knee jumpsx5 ss med ball slamsx8 (no rest) x4

Weight was light but its more of a conditioning workout. Very heavy breathing throughout, absolutely love this workout, I recomend it to anyone. Looking to go heavier on the weight next time. With that bit of money I may get some mats because I totally destroyed the garden with the hang pulls with it chucking down with rain, it looks like we have two new ponds!

[toad1]

That high pulls one with no rest is brutal i have to rest when i do that, it's hard enough not resting with the deadlfift one. Solid workout dude.

ahh the joys of pre-season, sounds like you guys are having fun, that 30mins of fitness touch will have been brutal.

your bench is also coming along nicely wish mine was going that well at the moment. i'm at the stage now where ill take a rep a week and that's becoming a strugle.

[JT4Rugby]

That high pulls one with no rest is brutal i have to rest when i do that, it's hard enough not resting with the deadlfift one. Solid workout dude.

ahh the joys of pre-season, sounds like you guys are having fun, that 30mins of fitness touch will have been brutal.

your bench is also coming along nicely wish mine was going that well at the moment. i'm at the stage now where ill take a rep a week and that's becoming a strugle.

It is a brutal workout.

That was one of the hardest sessions I have done, it was absolute tourture. I have started my summer hoildays now and I will be running most mornings and weights in the afternoon, its going to be hard work.

I wish it carrys on to progress but my prectorial minor and shoulders are absolutely torn to pieces, have you got any stretches? Well good luck, im sure it will come up again soon, you are benching twice as much as me though!

[JT4Rugby]

Warm up

Dynamic stretches
Bar movements

Hang Clean (learning) 8x30kg, 6x30kg, 6x30kg
Squats: 30kgx8, 50kgx6, 92kgx5, 92kgx10, 92kgx6, 92kgx8
Shoulder circuit
A-Shrugs 30kg 15,15,15
B-Laterial raises 7.5kg 8,8,8
C-Bent over delt raises 7.5kg 8,8,8
Deadlift 30kgx8, 50kgx6, 62kgx5, 72kgx5, 72kgx5, 72kgx5, 72kgx5

Not a bad workout, I just thoughout I would mix it up a bit with the squats. My pectorial minor is really tight, if anyone has any good stretches can you let me know please. Thinking about following a similar programme to bobismighty because im going to build up my base fitness level by running almost everyday so a more adjustable plan would be useful.

[JT4Rugby]

Warm up

Bar movements
Foam roller
Dynamic stretches

Bench Press: Barx10, 30kgx8, 42kgx6, 60kgx5, 62.5kgx5, 65kgx5, 67.5kgx5, 68.5kg
Kettlebell clean & press: 12kgx8, 16kgx8, 16kgx6, 16kgx4
Fast push ups: 3x20
Slow pull ups: 8,6,5
Waiter's walk: 3lengths left, 3lengths right

Bench press PR again! very happy didnt think I would get it this time, I really struggled but I got it. My girlfriend got me some kettlebells (12kg,16kg and 20kg) for a birthday, very romantic but I am very happy with them. Enjoyed using them, it helped show muscle imbalances (left side much weaker). Decided to do slow pull ups because my form is getting poor and my grip needs improving. Overall good session, I feel motivated again.

[toad1]

well done on another PR!

It is a brutal workout.

That was one of the hardest sessions I have done, it was absolute tourture. I have started my summer hoildays now and I will be running most mornings and weights in the afternoon, its going to be hard work.

I wish it carrys on to progress but my prectorial minor and shoulders are absolutely torn to pieces, have you got any stretches? Well good luck, im sure it will come up again soon, you are benching twice as much as me though!

id do your running at night and wieghts in the morning, when i was 'readling up' on two-a-days the common theme was strength in the morning and hypertrophy in evening don't really know why though.

i don't really have any streches the only one i do is seated twists with a broom and focusing on using my shoulders to twist the broom but i have with my traps so i duno if thats more for that. if your muscles are torn to peices take some time off and let the recover.

[JT4Rugby]

well done on another PR!



id do your running at night and wieghts in the morning, when i was 'readling up' on two-a-days the common theme was strength in the morning and hypertrophy in evening don't really know why though.

i don't really have any streches the only one i do is seated twists with a broom and focusing on using my shoulders to twist the broom but i have with my traps so i duno if thats more for that. if your muscles are torn to peices take some time off and let the recover.

Thanks mate.

I will do that, thank you for the advice, its going to be hard work! I did hear about that and most pro rugby teams train like that I believe.

My shoulders seem to be much better now. I found some stretches that seem to work for me, thanks anyway.

[twankkkkk]

Hey, can you recommend me exercises/drills to do to increase my speed?

[BobisMighty]

Warm up

Dynamic stretches
Bar movements

Hang Clean (learning) 8x30kg, 6x30kg, 6x30kg
Squats: 30kgx8, 50kgx6, 92kgx5, 92kgx10, 92kgx6, 92kgx8
Shoulder circuit
A-Shrugs 30kg 15,15,15
B-Laterial raises 7.5kg 8,8,8
C-Bent over delt raises 7.5kg 8,8,8
Deadlift 30kgx8, 50kgx6, 62kgx5, 72kgx5, 72kgx5, 72kgx5, 72kgx5

Not a bad workout, I just thoughout I would mix it up a bit with the squats. My pectorial minor is really tight, if anyone has any good stretches can you let me know please. Thinking about following a similar programme to bobismighty because im going to build up my base fitness level by running almost everyday so a more adjustable plan would be useful.

if your pec is tight, there are some good massages you can use with a tennis ball or lacrosse ball if you have access to one.

but these are some basic chest stretches

also i'm doing 5/3/1 football in-season routine. if you'd like the full program, pm me. the workouts definitely apply to rugby as well, it'll be the conditioning that will be different.

Warm up

Bar movements
Foam roller
Dynamic stretches

Bench Press: Barx10, 30kgx8, 42kgx6, 60kgx5, 62.5kgx5, 65kgx5, 67.5kgx5, 68.5kg
Kettlebell clean & press: 12kgx8, 16kgx8, 16kgx6, 16kgx4
Fast push ups: 3x20
Slow pull ups: 8,6,5
Waiter's walk: 3lengths left, 3lengths right

Bench press PR again! very happy didnt think I would get it this time, I really struggled but I got it. My girlfriend got me some kettlebells (12kg,16kg and 20kg) for a birthday, very romantic but I am very happy with them. Enjoyed using them, it helped show muscle imbalances (left side much weaker). Decided to do slow pull ups because my form is getting poor and my grip needs improving. Overall good session, I feel motivated again.

congrats on the bench pr! and happy birthday! also congrats on having an awesome girlfriend. kettlebells aren't cheap.

[JT4Rugby]

Hey, can you recommend me exercises/drills to do to increase my speed?

Im probably not the best guy to ask I havent got much expierence but this is a great website I use www.twicethespeed.com

Good luck

[JT4Rugby]

if your pec is tight, there are some good massages you can use with a tennis ball or lacrosse ball if you have access to one.

but these are some basic chest stretches

also i'm doing 5/3/1 football in-season routine. if you'd like the full program, pm me. the workouts definitely apply to rugby as well, it'll be the conditioning that will be different.



congrats on the bench pr! and happy birthday! also congrats on having an awesome girlfriend. kettlebells aren't cheap.

Thanks alot man, useful stuff as usual!

Can I ask for that programme now please

Im very suprised that I keep hitting PR's but im not complaining. Haha cheers she is pretty amazing.

[JT4Rugby]

Thursday - Tabatta (20seconds on 10seconds off)

1. Knee jumps / Med ball slams = 100reps
2. Kettlebell clean & press 12kg / Push ups = 100reps
3. Burpees / Kettlebell swings 16kg = 50reps
4. Plate chops / Mountain climbers = 100reps

Agility ladder

Tackle bag clean & press: 8reps

Waiter carrys 13x12kg

Absolutely exhausting workout. Put in agility, tackle bag clean & press and waiter carrys in for a bit of fun and a finisher.

[cakVarthotarm]

This was an interesting post

[BobisMighty]

Thursday - Tabatta (20seconds on 10seconds off)

1. Knee jumps / Med ball slams = 100reps
2. Kettlebell clean & press 12kg / Push ups = 100reps
3. Burpees / Kettlebell swings 16kg = 50reps
4. Plate chops / Mountain climbers = 100reps

Agility ladder

Tackle bag clean & press: 8reps

Waiter carrys 13x12kg

Absolutely exhausting workout. Put in agility, tackle bag clean & press and waiter carrys in for a bit of fun and a finishsolier.

solid conditioning work man. i'm trying to get some of the guys on my team to do more conditioning like this before and after practice.