Westside Training For Rugby (READ ONLY)

[CaseyPL]

Introduction

I am collegiate rugby player who is also a competitive powerlifter. I haven't seen the rugby pitch in two years, due to numerous injuries including a broken foot, high ankle / foot sprain, and currently patellar tendonosis. I spent these past two years getting as strong as I could in the gym. However, this has taken a toll on both my physique and rugby conditioning. This is the point where I lace together my knowledge about training and nutrition together and get back to the rugby pitch. I will be undergoing 4-8 weeks of physical therapy in the coming months, while practicing non-contact with the team and gaining strength in the gym. I plan to be completely recovered and back on the pitch by June of 2010 to play in the summer rugby league to prepare me for the 2010-2011 collegiate rugby season.

Goals

Training
- I will focus on gaining / maintaining strength while losing weight.
- I will train more frequently and will miss fewer workouts.
- I will compete in the USPF California State Meet & the USPF Collegiate Nationals in 2010.
- I will have a 1500 lbs. raw total @ 205 lbs.
- I will begin rehabilitation, conditioning, and participate in a summer rugby league.

Nutrition
- I will finally follow a strict diet plan.
- I will limit social drinking to 1-2 nights per week.
- I will allow myself one cheat meal during the week.

Health
- I will focus on losing weight and becoming 205 lbs. @ 10-12% body fat.
- I will focus on eating healthier and drinking less.
- I will completely rehabilitate my right knee with physical therapy.

Miscellaneous
- I will attend mass every Sunday because I lost touch with going this past year.
- I will dedicate specific hours every week to studying and homework.
- I will get A's in all of my Economics classes.
- I will get no lower than a 3.5 GPA.

The Plan

Training
Day 1: DE Upper
Day 2: ME Lower
Day 3: Cardio
Day 4: ME Upper
Day 5: Cardio
Day 6: DE Lower
Day 7: Off

I will follow Westside training principles, focusing on strengthing my perceived weaknesses in order to increase my overrall strength. Although I don't have access to chains, I will incorporate bands in my training. I will update often with videos.

Cardio will generally be low intensity until my knee is completely rehabilitated. I will attend rugby practice weekly with limited participation (line-out play, scrummaging, non-contact drills) if my knee allows.

Nutrition
Protein : Carbohydrate : Fat -- 50 : 20 : 30

I won't hit this exact macro every single day; training days I will take in more carbohydrates than cardio days. I will consume alcohol moderately one to two nights per week (generally Friday and Saturday). My diet will consist mostly of eggs, salmon, chicken, milk, brown rice, almonds, sweet potatoes, bananas, Gatorade, and supplements. I will have an entire reefed day on Sunday with one cheat meal.

[CaseyPL]

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