New routine/rugby help!

[badgejack]

First off, In september Im getting back into rugby after a year off, so not only do I need weight training advice, but anything on rugby specific cardio/conditioning (Scrum half/fly half).

But Im trying to do something new, 2 workouts, four days a week.

Workout A-
Squat
Leg extension
Calf Raises
Side Lunges
Ab extension
Side Bends
Planks


Workout B-
Deadlifts
Bench
Incline
Push press
Pull up
Cable Row
Dips
Tri ext
upright row
Curl
Upright Curl


Lower body/ab day seems alittle short (or does upper body day seem alittle long? lol) any help evening it out would be great. Also like I said, Im trying to be as rugby specific as possible, so any tips with anything at ALL would be great. Im really excited about getting back into this amazing sport and wanna be as fit as possible.

Thanks!

[_Jordo]

Looks like a total mash up of exercises, with no particular goal.
Either look at a basic program or do a push and pull twice a week,
for example:
A-
Squat
Bench
Press
Dips
1-2 assistance exercises max

B-
Deadlifts
Pull ups
Row
1-2 assistance exercises.

If your looking for explosive power keep your rep ranges <6, for mass >8, also subbing in push press for mil. press and power cleans etc. is fine.

good luck

[rdferguson]

_Jordo's pretty much on the money. Rugby is a fullbody contact sport, so train in ways that use as much of the body as possible (and safe to do so) in the movement. Only 3 or 4 compound exercises per session on an A/B split looking at movement patterns will get you ready for rugby much more efficiently than leg extensions and bicep curls. The split he's recommended, or something like Starting Strength, would be a good workout to begin with.