Getting Started with Rugby

[wickd]

I decided to start a log seeing i am going to my first rugby training session tomorrow night, hopefully it will help me keep track of my progress both in the gym and on the rugby pitch.

I have never played rugby before but iv followed the game since 2005/2006 mainly the six nation at first but now im getting watching for the super 15 to start (im a shark btw).

After watching england vs wales in the pub with some mates, some of them play for the local team i was invite to come train with them on thursdays night.

I have trained on and off for the last couple of years, but after coming back from South africa in july i havent really hit the weight room at all maybe once every 2 weeks if that, my current stats are

Height 5.7ft
Weight 159
Dead 130kg x 3
Bench 77.5kg x 5
Pull ups 8 x bw (thumb over the bar aswell)


I know i dont have a squat number but i havent done they in over a year, something i will have to sort out.

I have still got to sort out where i want to play postion wise and a training programme.

[patkoch]

Ive been playing about four years now...I would suggest that in season you use a program like the 2 day split from wendlers 5/3/1 It in my opinion it is easiest to make gains in strength. That is if you have rugby training four or more days a week. O yea EAT A LOT.

[wickd]

Just got in from Rugby training, played touch for about hour and a half on a muddy pitch that was 15 meters wide 9-10 a side. Was pretty bad for me seeing i love running rugby, but i enjoyed myself all the same.

[wickd]

what makes a good winger
speed
work rate (stamina to surport that)
creative

strenght workout 1 upper body 1 lower body

Upper body
bench press 3x5
bent over row ss rear delt flyes 3x5/3x8-10
Overhead press 3x5
chins ss dips 3x5
tri ext ss curls 3x8-10

Lower body
Power clean 3x3
squats 3x5
jump squats 1x5
leg curls 3x8-10

running 3 x times a week for 20 mins at a steady pace to build basic fitness levels

[wickd]

After some consideration im going to start with starting strength and really try to build my leg strength up

Mondays workout
squats 3x5 75kg
bench 3x5 70kg
deads 1x5 100kg
dips 3x5 bw+5kg

Wednesday workout
squat 3x5 80kg
OHP 3x5 40kg
power clean 3x3 60kg
chins 3x5 bw

Wednesday workout i was really out of energy after the squats both my pressing and power clean were not that great i think i need to pack more food in. I weighted myself this morning and im 11 stone 6 (160 pounds) i am currently aiming to put a pound on a week and get up to about 12.8 (80kg / 175 pounds).