BobisMighty's Rugby Training Log

[da2ricky]

Yeah it's great because it warms you up while prepping your for a lowerbody workout.

I like to do my shoulder/RC warmup's in circuit format just to save time

[BobisMighty]

I like to do my shoulder/RC warmup's in circuit format just to save time

Yeah thats a good idea. I do the same stuff as well.

[BobisMighty]

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.

[BobisMighty]

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.

[BobisMighty]

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 rest

[da2ricky]

how do you like the force factor BRX?

[audieswu]

Strong work Bob! I love the Box Jumps prior to squats too.

[BobisMighty]

how do you like the force factor BRX?

I haven't gotten it yet, but the profile looks really good. Force Factor makes good products so I'm expecting some good stuff. Body Rush was awesome when I took it.

Strong work Bob! I love the Box Jumps prior to squats too.

Yeah I really feel like it helps prime my legs for heavy lifting.

[BobisMighty]

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 rest

[audieswu]

As always doing work! Dude someone need to pick you up again as sponsored athlete!

[BobisMighty]

As always doing work! Dude someone need to pick you up again as sponsored athlete!

That would be awesome haha. Who knows, maybe i'll get lucky with that again.

[BobisMighty]

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.

[BobisMighty]

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 total

[BobisMighty]

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 minute

[BobisMighty]

1/3/13

MMA

Did grappling work for about an hour and some rolling for 15 minutes.

[da2ricky]

Good stuff man, I really like the Back Tri-Set you did in the last workout. You've been doing the MMA for a few months now, are you better standing or on the ground?

[BobisMighty]

Good stuff man, I really like the Back Tri-Set you did in the last workout. You've been doing the MMA for a few months now, are you better standing or on the ground?

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.

[BobisMighty]

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.

[BobisMighty]

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 minute

[da2ricky]

Bench Press
45x5 135x5 160x3 190x2 205x1 215x1 230x8

Box Jumps
36"x4x2

Squat
170x5 205x3 240x2 255x1 270x1 290x8

interesting rep scheme on these ^^. diggin the medicine ball work.

[BobisMighty]

interesting rep scheme on these ^^. diggin the medicine ball work.

Yeah it's the realization phase of the juggernaut method, so it's all about ramping up to your last set.

[daxpwn]

45 seconds of Pushup Planks 15 seconds of regular planks
30 seconds of Pushup Planks 30 seconds of regular planks

do you find this works well?
also sick thread bra, i also play rugby and you've got good stuff on here man!

[da2ricky]

45 seconds of Pushup Planks 15 seconds of regular planks
30 seconds of Pushup Planks 30 seconds of regular planks

do you find this works well?
also sick thread bra, i also play rugby and you've got good stuff on here man!

good post history, not sure why you're red, let me fix this. Welcome to the green abyss buddy.

[PopeGregorius]

Great reading all your fitness & conditions posts man, gives me ideas. Good luck with the rugby.

[BobisMighty]

45 seconds of Pushup Planks 15 seconds of regular planks
30 seconds of Pushup Planks 30 seconds of regular planks

do you find this works well?
also sick thread bra, i also play rugby and you've got good stuff on here man!

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

Great reading all your fitness & conditions posts man, gives me ideas. Good luck with the rugby.

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.

[BobisMighty]

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.

[scott_donald]

great wee session...

what was wrong with the trainers???

[grace_ou]

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.

Sometimes a little sandpaper run over the bottom of the shoes can help fix that.

[audieswu]

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 thought

[BobisMighty]

great wee session...

what was wrong with the trainers???

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.

Sometimes a little sandpaper run over the bottom of the shoes can help fix that.

Will do!

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 thought

Thanks man!