Rugby Strength & Conditioning Journal

[athletesfirst]

I played rugby for four years but have been on a three year hiatus from the game. I hated leaving the game, but my class schedule in college really doesn't allow me to play club rugby at the university level. I will be ending my junior year of college in 14 weeks and my goal is to play with the local rugby club over the summer and if skill and conditioning permit, try out for one of the USA teams next year. My high school coaches were great, all coaches at the national level, and they gave me the tools to succeed in the game. It's time to get back to match fitness and see what I can do.

Stats
Height - 5'10
Weight - 260 lbs
Position - Flanker

Realistically I would like to get down to the 190 - 210 lbs range. I have a lot of muscle as I am a competive PL'er but I'm also carrying a lot of fat due to the fact that I hate running and since rugby I haven't seen the need to, as well as a horrible diet.

Strong Points
Strength
Passion

Weak Points
Conditioning
Speed
Agility

Training Schedule

Week 1 - Week 9 (Strength & Power Phase)
January 31st - April 3rd
Training 6 days per week
(Weight Lifting - 4 days, Vertical Jump Bible - 2 days, Conditioning - 2 days)
Focus on increasing strength, flexibility, power, and gpp

Week 10 (Deload)
April 4th - April 10th
Training 2 days per week
(Vertical Jump Bible - 2 days, Conditioning - 2 days)
Focus on recovery

Week 11 - Week 14 (Strength Maintenance & Conditioning)
April 11th - May 8th
Training 5 days per week
(Weight Lifting - 2 days, Vertical Jump Bible - 2 days, Conditioning - 3 days)
Focus on maintaining strength while increasing conditioning

[monatu]

Strong Points
Strength
Passion

Weak Points
Conditioning
Speed
Agility

I would assign more than 4 weeks for your "Weak Points" - its a blessing you've been able to actually identify strong/weak points - they should now dictate your offseason.

[athletesfirst]

I would assign more than 4 weeks for your "Weak Points" - its a blessing you've been able to actually identify strong/weak points - they should now dictate your offseason.

I'm phasing in my conditioning slowly. I have horrible knees, I always have and I'm still working through patellar tendonitis. It's definitely something that I can easily battle, but having not seriously run for the last two years it will have to be a gradual process.

[beertank23]

260lb flanker sir? I'm about 220 and playing loosehead prop, although I may need to move into the second row.

[athletesfirst]

260lb flanker sir? I'm about 220 and playing loosehead prop, although I may need to move into the second row.

Haha I used to play flanker, I don't know what the club will put me at this summer. If I come into the summer practices fit who knows I might be put at hook or flanker.

[athletesfirst]

Monday - January 31, 2011

Weight - 261.2 lbs

Deadlifts
495 @ 1 x 1 -- callous tore at the top of the lift, need to use chalk next time
225 @ 5 x 5

Weighted L Sit-Ups
25 @ 3 x 10

[Willhu12]

not buying 260lb flanker.

[athletesfirst]

not buying 260lb flanker.

I was 190 lbs when I played flanker two years ago.

[beertank23]

I was 190 lbs when I played flanker two years ago.

Strong bulk..

[blindsideflank]

260lb flanker sir? I'm about 220 and playing loosehead prop, although I may need to move into the second row.

120 kilo wing.. i dont buy that.
but srs i thought the same thing, but who knows how his speed is and how big the clubs pack is

[beertank23]

120 kilo wing.. i dont buy that.
but srs i thought the same thing, but who knows how his speed is and how big the clubs pack is

Henry Tuialgi? (sp?)

[Willhu12]

120 kilo wing.. i dont buy that.
but srs i thought the same thing, but who knows how his speed is and how big the clubs pack is

Jonah Lomu...

[andyM95]

athletesfirst

Your stats suggest your a prop rather that a flanker however i could be wrong

im currently in general prep phase which is 3 weeks long 3 sessions a week followed by one deload week

i suggest every player should start with general prep to heal up some existing injuries, fix some bad habits in terms of exercise mechanics, etc.

im currently working on improving my clean teqnique, posterior chain strength and ankle knee flexibility.

in about 4 weeks ill hit this for about 5 weeks following 1 deload week

session a :
powercleans 2 triples, 2 doubles, 2 singles

front squats or olympic back squats 3 x 5

push press 3 x 5

kroc rows 3 x8

and then i finish with 3 sets of pullups to failure



session b :
hurdle hops 5 x 3

RDL's w/ strict shrug 3 x 5

weighted dips 3 x 5

stability ball db press 3 x8 w/ rear delt flies

and then i finish with 3 sets of pullups to failure


i rotate each session eg, monday a wednesday b friday a monday b, etc
i set a pb each session by increasing weight in small amounts

after this phase i will probobly start to add in more plyometrics and possibly some strongman training for my last few weeks of offseason