|
Thread: BobisMighty's Rugby Training Log
-
12-21-2012, 02:16 PM #1831
-
12-21-2012, 03:55 PM #1832
-
-
12-21-2012, 04:01 PM #1833
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
12/21/12
Overhead Press Day
Warmup:
Soft Tissue Work
Wall Pec Stretch
Pec Stretch with X-Straps
Medicine Ball Halos
Medicine Ball Raises
Medicine Ball pullovers
Dumbell Circles
Can Opener Raises
External Rotation
Workout:
Medicine Ball Wall Ball Throw
16x3x4
Overhead Press
85x5 95x3 115x1 125x13
I cleaned all of these once before doing the set. All the racks were taken.
Mixed Grip Pullups
BWx3x10 45lbsx2x5
Dips
45lbsx15 45lbsx8 45lbsx9 BWx2x12
Medicine Ball Slams
16lbsx10x4 10 seconds rest in between sets
Climbing Rope Trainer
10 sets of 5 hand over hand pulls with 10 seconds rest
5 were pulling down, 5 were pulling up
Circuit
1A Ab twists with band 3x10
1B Kettlebell Overhead Press 20kgx8 20kgx2x5
The Ab twists were like the video I posted last time. The KB presses were 3 sec up 3 sec down. My right shoulder couldn't handle too much of it. I did these back to back, with no rest after sets.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
-
12-22-2012, 07:36 PM #1834
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
Just found out I won a tub of BRX by Force Factor and a football signed by Vernon Davis! Big thanks to the team at Force Factor! Especially audieswu for telling me about the contest and Tom70 for telling me I won.
MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
-
12-25-2012, 08:45 PM #1835
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
12/24/12
Bench and Squat Day
Warmup:
Foam Roller
Short band side steps
TKE's
KB Halos
Can Openers
Cuban Rotation
Bodyweight Squats
Workout:
Medicine Ball Throws
8lbsx4x3
Bench Press
190x5x5 190x12
Box Jump
30"x6x3
Squat
240x5x5 240x10
Pushup Planks
1 set 1 minute
1 set 55 seconds
Conditioning:
15yd shuttles
10x1 25 seconds rest
Medicine Ball Slams
8lbsx10x4 10 seconds rest
Rope Trainer
10 sets of 4 hand over hand pulls
10 seconds restMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
-
12-26-2012, 11:24 AM #1836
-
-
12-26-2012, 11:29 AM #1837
-
12-26-2012, 10:36 PM #1838
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
-
12-27-2012, 07:00 PM #1839
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
12/27/12
Deadlift and Military Press
Warmup:
Foam Roller
Static Hip Stretch
Static Pec Stretch
Bodyweight Squat
Short Band Sidesteps
TKE with bands
Facepulls with bands
Band pullaparts
KB Halos
Shoulder circles
can openers
external rotations
front raises
Workout:
Box Jump with 40lb vest
26"x6x3
Deadlift
315x5x5 315x10
Supposed to be 300lbs, but decided to hit 6 plates.
Medicine ball throw
20lbx6x3
Military Press
125x5x5 125x10
Russian Twist with Landmine
45lbsx3x10 each side
Conditioning:
20lb Medicine Ball Clean and Throw
10x4 25 second rest between sets
2 small hurdles 2 high hurdles
10x1 20 seconds rest
Grappler punches
45lbsx10x4 15 seconds restMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
-
12-27-2012, 08:32 PM #1840
-
-
12-29-2012, 08:45 AM #1841
-
12-29-2012, 08:52 AM #1842
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
12/28/12
Back and Accessories
Warmup:
Foam Roller
Static Hip Stretch
Wall Pec Stretch
Shoulder Stretches with Band
Bodyweight Squats
Short Band Sidesteps
TKE with band
Face Pulls
Band Pullaparts
KB Halos
Front Raises
Workout:
Good Mornings
185x2x5 205x2x5 225x2x5
Barbell Hip Thrusts
185x10 275x4x5
Back Tri-set
1A Pullups 45lbsx3x5 45x2x3
1B Chinups BWx6 BWx2x5 BWx3 BWx4
1C Inverted Rows BWx4x10 BWx6
Conditioning:
Kettlebell Jumps
28kgx10x4 25 seconds rest
Lateral Hops over cones
10x4 20 seconds rest
Rugby Drill
I did what's in this video with a few changes.
Instead of a sand bag, I used a 20lb medicine ball. I basically cleaned and threw it up, instead of just cleaning and pressing it. I did everything else the same.
Did this in Tabata intervals for about 5 minutes, or 10 rounds. This was rough but awesome.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
-
01-02-2013, 08:33 AM #1843
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
12/31/12
Bench and Squat Day
I wasn't able to update this on Monday as it was my sister's wedding haha.
Warmup:
Foam Roller
Soft Tissue Work with Lacrosse Ball
Static Hip Stretch
Static Hamstring Stretch
Wall Pec Stretch
Overhead Squat with PVC Pipe
Short Band Sidesteps
TK with Band
Medicine Ball Halos
Medicine Ball Front Raises
Plate Circle inward and outward
Workout:
Bench Press
175x2 195x2 210x3x5 210x6
The last 4 sets of bench press I actually superset with plyo pushups, which probably wasn't the best idea.
Box Jumps
36"x5x3
Squat
205x2 245x2 265x3x5 265x10
It's possible I may have done an extra set of 265x5 as well before the last set.
Pushup Planks into regular planks
45 seconds of Pushup Planks 15 seconds of regular planks
30 seconds of Pushup Planks 30 seconds of regular planks
Conditioning:
Medicine Ball Slams
20lbsx10x5 25 seconds rest
Kettlebell Jumps
24kgx10x5 25 seconds rest
This and the medicine ball slams I essentially did on every half minute, it usually took about 5 or 6 seconds to complete all reps.
Rugby Conditioning Drill
Tabata Intervals
10 rounds or 5 minutes totalMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
-
01-02-2013, 01:26 PM #1844
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
1/2/13
Back and Accessory lifts
Warmup:
Foam Roller
Soft Tissue work with lacrosse ball
Static Hip Stretch
Pigeon Stretch
Wall Pec Stetch
Overhead Squat with Barbell
Short Band Sidesteps
TKE with Bands
KB halos
KB Front Raises
Workout:
Power Clean
135x5 185x3 205x3
Power Clean + Clean Pull
225x3x1
My cleans sucked, I might have still been tired from my awful hangover the day after my sister's wedding
Kettlebell Lunges
32kgx3x7
Weight is each hand
Back Tri-Set
1A Weighted Pullups 40lbsx2x5 40lbsx3 45lbsx4
1B Chinups BWx4x5
1C Inverted Row BWx3x10 BWx12
Mountain Climber Plank
2x12 1x14
Conditioning:
Box Jumps
24"x10x5 jumps every half minute
15yd Shuttle Run with Weighted Vest
40lbsx10x1 Rest 25 seconds
Rope Trainer
10x5 hand over hand pulls every half minuteMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
-
-
01-03-2013, 06:49 PM #1845
-
01-03-2013, 10:07 PM #1846
-
01-04-2013, 04:03 PM #1847
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
yeah the back set i got from some article a while back, it feels real good.
In MMA i've always been better standing. I think I'm a fair boxer when it comes to blocking, moving, and striking. On the ground I'm usually good at getting out of stuff, but It's hard for me to submit anyone. Although yesterday I did submit the guy I was rolling with a few times, although then I got submitted by the owner of the school afterward haha.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
-
01-04-2013, 04:07 PM #1848
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
1/4/13
Deadlift and Military Press
Warmup:
Foam Roller
Soft Tissue Work with Lacrosse Ball
Static Pec Stretch
Static Hip Stretch
Pigeon Pose
Overhead Squat
Short Band Sidesteps
TKE with Band
Facepull with Bands
Band Pullaparts
Shoulder Dislocations
Workout:
Box Jumps w/20lbs
30"x5x3
Deadlift
255x2 315x2 330x3x5 330x8
Medicine Ball Throw
8lbsx5x3
Military Press
105x2 125x2 135x3x5 135x8
Planks
2 sets of 1 minute
Conditioning:
Split Jumps
10x5 every half minute
Grappler Punches
70lbsx10x5 every half minute
Medicine Ball Slams
20lbsx10x5 every 15 seconds
I wanted to do something different for the 3rd drill, but there were too many people in the side room, so I couldn't do shuttle runs. I have to start bringing my battling ropes to the gym.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
-
-
01-07-2013, 04:14 PM #1849
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
1/7/12
Bench and Squat
Warmup:
Foam Roller
Soft Tissue Work with Lacrosse Ball
Static Pec Stretch
Static Hip Stretch
Pigeon Pose
Overhead Squat
Short Band Sidesteps
TKE with Band
Facepull with Bands
Band Pullaparts
Shoulder Dislocations
Workout:
Medicine Ball Chest Throw
16lbsx4x2
Bench Press
45x5 135x5 160x3 190x2 205x1 215x1 230x8
Box Jumps
36"x4x2
Squat
170x5 205x3 240x2 255x1 270x1 290x8
Planks
1 set 70 seconds
1 set 60 seconds
Conditioning:
KB Squat Jumps
24kgx10x6 every half minute
Rugby Conditioning Drill
Tabata Intervals 5 minutes (or 10 rounds)
Medicine Ball Slams
20lbsx10x6 every half minuteMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
-
01-07-2013, 05:19 PM #1850
-
01-08-2013, 03:45 PM #1851
-
01-08-2013, 09:45 PM #1852
-
-
01-08-2013, 09:54 PM #1853
-
01-09-2013, 03:02 AM #1854
-
01-09-2013, 01:49 PM #1855
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
Yes because pushup planks really tired me out very quickly haha. it tires out my shoulders and core, but i can do a regular plank just fine after trying to do these.
Just to clarify, these are the plank pushups i'm doing. i should really be calling them plank to pushups, since i just found out pushup planks are something entirely different and much harder
thanks man! most everything i'm doing is from the juggernaut method 2.0 by chad wesley smith. great book. i also look at some other blogs to see stuff that other ruggers and athletes are doing. youmerugby.com is a great blog (when he updates it). http://trainoutpain.blogspot.com/ has some great stuff, though it's more random. you have to really dig through it to get workout specific stuff.Last edited by BobisMighty; 01-09-2013 at 02:00 PM.
MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
-
01-09-2013, 04:23 PM #1856
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
1/9/12
Accessory lifts and back
Warmup:
Foam Roller
Soft Tissue Work
Static Hamstring Stretch
Short Band Sidesteps
TKE with bands
KB halos
Band pullaparts
Facepull with Bands
Workout:
Barbell Reverse Lunge with front leg elevated
135x2x5 155x4x5
Reps are each leg, 30 seconds rest between sets
Back Tri-Set
1A Pullups 45x3x5 45x4
1B Chinups BWx2x5 BWx3 BWx4
1C Inverted Rows BWx11 BWx2x10
Dips
45lbsx10 90lbsx5+BWx5 90lbsx4+BWx6
First time doing dips with 90lbs. I used two 45lb chains around me neck, so I was probably leaning forward a bit too much. Might try with a belt next time.
Plank to Pushup
45 seconds 15 seconds regular plank
40 seconds 20 seconds regular plank
Conditioning
Box Jumps
24"x10x6 25 seconds rest between sets
Wall Ball
20lbsx10x6 25 seconds rest between sets
Rope trainer
10 sets of 6 hand over hand pulls every half minute
I wanted to do shuttle runs, but the fitness room was too crowded, and my new merrell barefoot shoes were really slippery inside.
Got them for Christmas from me Ma.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
-
-
01-10-2013, 01:59 AM #1857
-
01-10-2013, 06:41 AM #1858
-
01-10-2013, 06:45 AM #1859
Love that last training session Bob.
Those merrell's look sick!
Is there a way you can "barely" scuff them on the inside to prevent for being slippery?
Just a thoughtCONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
-
01-10-2013, 11:52 AM #1860
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
They were just slippery as I was running around. I might do what grace said and just use some sandpaper on the bottom. Could also have been from the massive amount of sweat I leave around the place.
Will do!
Thanks man!MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
Similar Threads
-
Rugby Training Log
By redstriped in forum Workout JournalsReplies: 0Last Post: 06-16-2010, 02:34 PM -
Guy's Rugby And Pl Training Log
By ruga buga in forum Powerlifting Workouts - Training JournalsReplies: 382Last Post: 08-29-2009, 08:44 AM -
Rugby Training Log
By lionsrugby12 in forum Workout JournalsReplies: 10Last Post: 06-03-2009, 10:29 PM -
Guy's Rugby and PL Training Log
By ruga buga in forum Workout JournalsReplies: 4Last Post: 06-26-2008, 07:10 AM -
rugby training?
By amature in forum Teen BodybuildingReplies: 6Last Post: 04-09-2002, 03:34 PM
Bookmarks