Following Krakkerz block training protocol to get myself rugby fit for next season (link below)! I've been away from the game, and training for far too long and want to chronicle my journey back to match fitness. Follow along and watch me kick some butt, feel free to comment/ask questions!
https://forum.bodybuilding.com/showthread.php?t=159632861
Training Blocks
- Recovery
- Off-Season 1
- Off-Season 2
- Club Training (Preseason)
- Season
Block 1: Recovery - 4 weeks
The major focus of the recovery phase will be to introduce daily flexibility and mobility work while improving my aerobic capacity. As I've been away from training for a number of years and have gained considerable weight, most aerobic work will be done on the C2 ERG row machine as I find it much more friendly on my knees. I will also be participating in touch sevens once per week when I'm not traveling for work.
Daily flexibility and mobility will be as follows:
- YTWL Spinal Breathing
- Joe Defranco's Limber 11
- DieselCrew Shoulder Warm-Up or PVC Shoulder Dislocations and Band Pull Aparts
- PFS Knee Prehabilitation Exercises
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Results 1 to 3 of 3
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07-06-2014, 05:57 PM #1Registered User
- Join Date: Dec 2010
- Age: 34
- Posts: 499
- Rep Power: 1858
Krakkerz Block Training Protocol for Rugby Union
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07-07-2014, 06:30 AM #2Registered User
- Join Date: Apr 2012
- Location: London, England, United Kingdom (Great Britain)
- Age: 26
- Posts: 1,931
- Rep Power: 1305
In, looking forward to seeing results!
Bench: 255lbs (115kg)
Squat: 320lbs (145kg)
Deadlift: 430lbs (195kg)
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will." Vince Lombardi.
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07-07-2014, 07:44 AM #3Registered User
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 37
- Posts: 1,072
- Rep Power: 418
I am following his program as well. I am currently in Off-season 2. Hope you make some great progress! Check out my log to see how i have been coming along.
Estimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
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