lets use the forum to find the best sports program

[scott_donald]

I have been playing rugby now for many years and had so many ways to train... basically it is the same as football but with a little extra speed indurance... So i was thinking about getting a thread on the best methods...

[scott_donald]

Well one that seems to be popular is fortifiediron's program...

Week 1

Monday:

Power clean 3x5
Dead lifts 4x6
Bent over barbell rows 3x5
Explosive shrugs 3x5
Up right rows 3x5
Military press 3x5
Saxon Bends 3x6

Tuesday:
Stretch Full body
40 Second Jog-20 second sprint for 2 intervals. 20 Second jog-20 second spring for 2 intervals.
2-60 second runs (full recovery between runs)
3 Station GPP
Turkish Get-ups x5--> Sled Drag 30yrds-->DB swings x5..Repeat cycle for 3 sessions.
Static Stretch full body

Wed:
Bench 4x6
Incline 3x5
Close Grip 3x5
Skull Crushers 3x5
French Press 3x5
Hammer Curls 3x8

Thursday:
Stretch Full body
5-50yrd sprints
5-40yrd sprints
2-40second runs
5 30yrd bounds

Friday: Legs

Snatch 3x5
Squat 4x6
leg press 3x6
Glut ham Raise 3x6
SLDL 3x5
Standing raises or Seated 4x25
Decline Barbell Crunches 3x15

Week 2:

Monday:

Clean and Press 3x5
Dead lifts 4x6
Bent over barbell rows 3x5
Explosive shrugs 3x5
Up right rows 3x5
Military press 3x5
Bent Press 3x6

Tuesday:

Stretch Full body
40 Second Jog-20 second sprint for 2 intervals. 20 Second jog-20 second spring for 2 intervals.
2-60 second runs (full recovery between runs)
Box Jumps: 3x5
Depth Jumps:2x4
Static Stretch full body

Wed:

Bench 4x6
Incline 3x5
Close Grip 3x5
Skull Crushers 3x5
French Press 3x5
Hammer Curls 3x8

Thursday:
Stretch Full body
40 Second Jog-20 second sprint for 2 intervals. 20 Second jog-20 second spring for 2 intervals.
3-100m sprints
Dot Drills
Static Stretch full body

Friday:
Power Snatch 3x5
Squat 4x6
Hack Squat 3x6
Glut ham Raise 3x6
SLDL 3x5
Standing raises or Seated 4x25
Weighted Sit-ups 3x10

Week 3

Monday:
Squat Clean 3x5
Dead lifts 5x3
Bent over barbell rows 3x5
Snatch Grip Shrugs 3x5
High Pulls 3x5
Military press 3x5
Saxon Bends 2x6

Tuesday:
1-100m
1-200m
1-300m
1-400m
Hop Over (bench or plyobox) 3x6
Tuck Jumps 4x4

Wed:
Speed Bench 8x3
Bench 2x2
Close Grip 3x5
Skull Crushers 3x5
French Press 3x5
Hammer Curls 3x8

Thursday:
1-800m
4-40second runs
Bounding 5-40yrds
Tire Pulls--> Tire Throws-->(4x)--> Rock Carry--> Repeat 3x’s

Friday

Hang Snatch 3x5
Squat 4x6
Bulgarian Squat 3x6
Step-ups 3x6
SLDL 3x5
Standing raises or Seated 4x25
Decline Barbell Crunches 3x10

Week 4

Monday:
Hang Clean 3x5
Dead lifts 5-4-3-2-1
Bent over barbell rows 3x5
Narrow Grip Shrugs 3x5
High Pulls 3x5
Military press 3x5
Saxon Bends 2x6

Tuesday:
40 Second Jog-20 second sprint for 2 intervals. 20 Second jog-20 second spring for 2 intervals.
Tuck Jumps 3x6
Depth Jumps 3x3
Box jumps 3x3


Wed:
Bench 5-4-3-2-1
Incline 3x6
Close Grip 3x5
Skull Crushers 3x5
French Press 3x5
Preacher Curls 3x8

Tuesday:
3-40 second runs
Rock Carry 20yrs (3x’s)
Turkish Get-ups 3x6
Dot Drills
Speed Rope

Friday:
Power Snatch 3x5
Squat 5-4-3-2-1
Front Squat 3x6
Step-ups 3x6
SLDL 3x5
Decline Barbell Crunches 3x10

NOTE: You should Repeat this cycle over again. After the Last workout take 1 wk off then Repeat it.


Kc


__________________
POWERLIFTING PARADISE!
www.FortifiedIron.com
Per Ferrum, ad astra- Mel Siff

\\\///
| òó |
| (_) |
| \_/|
(¨¨l¨l
| |
|_\_\o·:´¨`:·.
|_| :::
|___)_____HIT__Sisco__Brzycki__Jones

[scott_donald]

Another good on is the BFS- Bigger Faster Stronger program posted by RBEliminator...

I follow BFS and recommend strongly recommend it too anyone looking to get B. F. and S. I have followed it closely for a year and a half. Program:

Week 1: 3x3
Week 2: 5x5
Week 3: 5-4-3-2-1
Week 4: 10-8-6
Week 5: repeat over at Week 1

Auxillary lifts: 2-3 sets of 10-12 reps

Stretch everyday for 10 minutes and twice on workout days

Monday: Front Squat or Box and Towel bench or incline
Auxillaries choose 5: Str. Leg DL, Glute-Ham machine, DB jump squats, Neck, Power Snatch, Leg curls, DB Flyes, DB flat press

Tuesday: Box jumping plyos, sprint work, anything else you feel wil help you to succeed

Wednesday: Hex Bar DL and Power or Hang Clean
Auxillaries: Barbell Lunges, Jerk Press, Leg Ext., wide grip pullups, Skullbashers, Tri. Pushdown, overhead tri. ext.

Thursday: same as tuesday

Friday: Parralel Squat and Bench Press
Auxillaries: Str. Leg DL, Glute-Ham machine, Neck, balance snatches, calf excercses, barbell curl, DB incline curl


__________________
Work hard and believe you will get what you achieve!

HM All-state OLB-Wisconsinpreps and Milwaukee Sentinel

Stats as of 7/26-8/1

Bench is meaningless but: 290
Squat: 475
Power Clean: 290
Hex Bar Deadlift: 585
40 yd dash: 4.67

[scott_donald]

Here is a nice and simple program from 100% Welsh Beef...

MONDAY

PUNCH BAG 5 Mins
POWER CLEAN 5X1
GOOD MORNING 3x6
BENCH PRESS 5X5
SQUAT 5X5



WEDNESDAY

PUNCH BAG 5 Mins
DEADLIFT 5X5
T BAR ROW 4x6
CLOSE GRIP BENCH 4X6
IRON CROSS 3X5



FRIDAY

PUNCH BAG 5 Mins
POWER CLEAN 5X1
INCLINE BENCH 4X8
SQUAT 4X8
PUSH PRESS 5X5


i bulked up over may - june time , took a week off in july thats when Rugby training started, focussed on cardio until end of july when i started the above been doing it for 6 weeks now. had a week off 2 weeks ago cos hurt my shoulder , the weight gos up every 3 weeks,


i'm not good at benching but it's gone up 10kg's in 6 weeks


i 'm really happy

oh plus i'm captain this season

and got my first match this sunday

lookin forward to it...............


__________________
100% Welsh Beef?: Ok so I'm half welsh (50%)

I Love Rugby!!!

I AM THE BEST NUMBER 8/BLINDSIDE FLANKER IN THE WHOLE OF OXFORDSHIRE!!!

“Protein Is My Gasoline”

"OBSESSED, a word used by the lazy to describe the dedicated"

Don't iron a crease in your jeans. This is one step away from ironing your underwear and cries out, "I'm a big, wussy, momma's boy."

A T-man never hits on his friend's woman, unless she's really, really, really hot with gorgeous alabaster breasts and an ass that looks like a freshly picked peach, in which case the friend would understand.

Thou shalt not give thy penis a name, unless you want to see how many mailing lists you can get it on. In that case, name it Gary Pinkerton.

Never ask a friend to shave your back, even if you're gay because, like, that's just a little too gay.

Don't laugh at a man who's crying, unless you're bigger and you're sure you can take him.

Never judge a man unless you've walked a mile in his shoes — unless he's wearing some of those sissy shoes with tassels. Then you can judge him all you want without walking in his shoes.

A warrior does not say, "I will try." A warrior says, "I will do"

“We few, We happy few, We band of brothers For he to-day
that sheds his blood with me Shall be my brother”

[scott_donald]

This is the popular Husker Power workout, just a link as it gets complicated with options...

http://www.strengthdisk.com/ViewArti...=&ATCLID=32034

[scott_donald]

another good one along the same lines of husker power...

Part 1
http://www.johnberardi.com/articles/...gridiron_1.htm

Part 2
http://www.johnberardi.com/articles/...gridiron_2.htm

Part 3
http://www.johnberardi.com/articles/...gridiron_3.htm

[user321653_345]

gotta love johnberardi.com


One I am partial to, is Home Grown Muscle by Men's Health. You may think its nothing special, but dont judge the workout by what you see on the magazine's cover. Its a hard workout.

http://www.menshealth.com/cda/articl...-0-199,00.html

[scott_donald]

Here is the Aussie institute of sport one for rugby...but there are many more there for other sports...

http://www.bocaratonrugby.com/fitness/fitness.html

and the main training site...

http://www.ausport.gov.au/info/fitness.htm

[TIGER _ EYED]

Originally posted by TIGER _ EYED
very cool thread.......i think its worthy of a sticky.

heres a wrestling overview

http://forum.bodybuilding.com/showth...threadid=26723

[scott_donald]

Here is a baseball one in two parts...

Originally posted by YellowJacket
QUOTE]Originally posted by YellowJacket
[B]From the Wisdom of YellowJacket

Well men, its about that time of year. If you havent already been put on a weight training/conditioning program, well dont expect to have a very good season. Those who know I played professional baseball for 16 months, send me PMs on a regular basis asking for assistance with baseball in regards to training and supplements. Here I will cover the training aspect to a successful baseball season.

First off, let me start by saying this: I was a very good high school baseball player. I was a pitcher. I had a great build but hell, so did most of my teammates. I stood out because I was smart, quick, knew the situations and had excellent hand-eye coordination. This was great. I didnt have to work that hard physically to be one of the better players around. After my senior year, I was signed to minor league baseball by the Pittsburg Pirates organization, and boy was I in for a surprise. Not many of you, if any, want to hear my life story, but this will be crucial to the rest of my article.

When I got to spring practice, I was the smallest person there as opposed to being one of the biggest. To make a long story short, I lasted 16 months and was cut. Why? Just so happens at this level everyone is as equally intelligent in the situations as you are, everyone is just as quick as you. What separates the men from the boys is your size, and strength. Now heres what you need to know:

Conditioning

-Is established that baseball isnt much of a cardiovascular sport. Its a mind game and skill game. Hitting a 92mph fastball with a 2 1/4 inch barrel of a wooden bat from 60 feet away is by far the most difficult skill in all of sports. You have no choice but to be in top physical shape. You do your drills in practice, your running, etc. To be a successful baseball player and take it to the next level its essential you take things upon yourself and condition even more. What you do in practice is not enough. You have to make your own time and sacrifice to do conditioning on your own.

1. Some aspects of conditioning.

Dumb ass coaches. I was fortunate enough to have a coach who was CSCS certified and highly intelligent in strength and conditioning. How many of you guys warm up with running laps around the field, condition by running on the treadmill or around the field? When punished, coach makes you run laps? Well let me make this clear... your coach is a dumbass. Think about this: When in a game will you run 1/4 of a mile? Never. Practice like you play. The only way to get faster is to run fast. Want to improve your time getting down the line to 1st base? Why the hell would you run laps around the field? Granted this falls back on ignorant coaches. If you have a good relationship with your coach, get him OUTSIDE of practice and leth im know, if you dont have a good relationship, dont mention it, but take it upon yourself to run your 10-12 reps down the line. Its all about stimulating the proper Muscle Fibers.

2. Stretching- This may be more important in baseball than any other sport. Whether you pitch, play outfield or infield, stretching is essential. I emphasize it to an extreme on occasion. 65% of baseball related injuries occur from tight muscles, bound up where flexibility is absent (1). Cant have a real good season if you're not playing right? Or if you're playing injured, you're more than likely embarassing yourself. Stretching is stretching people, nothing fancy. Make sure to hit all the muscles. Baseball, like most sports, use all muscle structures. The groin, shoulder, abdominals, back, quads (hamstrings) are especially important. You strain a large muscle group, you're done.

3. Cardiovascular. I pretty much summed up what I wanted to say about cardiovascular and baseball. But I'd like to make another important point. Calisthenics and motion drills are very important, in all sports really. Replicate the motion you will be commiting to. If you play infield, laterl shifts are crucial. Work on balancing and shifting your weight from side to side in a gym or even at home. Success is dependant upon the work you're willing to put it. Hell yes these are boring as hell, hell yes they get old, hell yes they burn and hurt, but let me tell you, being mediocre is ****ty. Everyone can be average. Raise the bar. If you play outfield, work out running to cones without looking at them directly. This replicated keeping your eye on the ball, yet knowing where you are on the field. More on this later..


__________________
kitchenchemist@anabolicminds.com

[scott_donald]

Continued
Weight Training

-The part you've all been waiting for. How many of you hear this: "You dont want to lift havy and bulk up, makes you slower". Oh boy, next time you do, out of respect for common knowledge, kick them in the nuts. Although this is true to an extent. Who remembers Ron Gant? The monster of a basebal player, hueg and ripped as hell.... he was very good for the Braves, anyone know why he's a piece of **** now? He's too big. He said himself in an interview that his bicep heads rubbed his pecs causing friction thus slowing down his swing, thus not being able to touch a fastball over 80mph. How to avoid this? Stretch! Do your workout, then stretch. Baseball players rely more on strength than mass, this isnt the Olympia, and you can impress people will you play, not your physique.
As for actual weight training, here's where it gets sticky. If you're a position player (not a pitcher) stick to you heavy, compound movements, yes, even you fat ass first baseman. You want strength and flexibility. Weight lifting and stretching gives you the best of both world. Nothing fancy. The most important muscles you must target are: the back, quads, rear delt, abdominals, low back, buttocks, forearms. These are physiologically the most important muscles for swinging and throwing. Make them stronger! Exercises like the following will be most beneficial: (2)

Back:
Bend over barbell row
Back extensions w/ weight
Wide grip pulls ups

Quads:
Squats
Extensions

Shoulders (rear delt):
Machine Rows
Shrugs
Lateral raises

Forearms:
Anything isolated

Abdominals:
Ab Routine

Buttocks:
Walking lunges

**Exercises to avoid:
1. Those damn rotating shrugs. This is for anyone really, but especially baseball players. DO NOT rotate your arms when doing shurgs, no matter what Billy Blanks told you. You have a capsule that your humerus sets in, in the glenohumeral joint (shoulder joint) and you have a dense cartilage capsule is sits in, this grinding with added weight will deteriorate that capsule, leading to a seemingly untreatedable complication.
2. Any exercise where weight is lifted over your head (ie. military presses). This also adds strain to your glenohumeral capsule and should be avoided. Nothing is ever lifted over your head in the game of baseball anyway, so military presses are out.

For Pitchers
* Your training is much different than the commoners (sorry, Im partial). You actually want to run laps and miles and on the treadmill. As you guys know, your arms get fatigued, tired and worn out often from pitching and throwing. That sore arms is 'wearing down' of the muscle fibers from stress of throwing your arm towards the plate. Think about it, that shear force is brutal, not just on the shoulder for the bicep as well. Running will pump blood to the injury site quickly. You all should know the physiological reason for blood healing damaged tissue, so I wont go into that. But running extra and often for pitchers is a good things.
Also, your weight training is much different. You want to weight train and condition as you would play. Pitchers tough the ball every play, will throw anywhere from 40-100 pitches a game (anymore than that in high school and your coach is a fool and an ******* and is hurting you more than helping you). You want to 'endurance' train. Up your reps, lower your sets. Thats about as basic as I want to take it, should need no explaination. Possible the most important muscle to the pitcher is the quadriceps. Coaches often dont allow players to do squats, because they're deemed 'worthless' in baseball. Yea, riiiight. Do you guys know where you generate your power to throw hard? Do you know why there is even a pitching rubber? So you can push off, your quads do that pushing off, thats where all your power is generated. If you want to throw the proverbial 'heat', then you better develope some monster quads. Look at Bartolo Colon, if you arent tall (Randy Johnson) and want to throw hard, get some big, thick quads. Colon is what? 5'7? He has tree trunk quads and throws just as hard and more often than not, harder than any pitcher he faces. All in the quads men.

The last thing I'll touch on in this weight training case is the question I get: "YJ, what one exercise can I do do get my arms stronger to throw people out from the outfield?"

Simple answer really. Throw, throw, throw, throw. How do you develope a more accurate, over all better shot in basketball? Shooting over and over. How do you become more accurate and stonger as a QB? Throw and throw. Get those rotator cuff muscles stronger by repetition. Throw the ball, practice. Have someone stand at homeplate and hit you fly balls, catch them and throw them in. Do 50-100 a day. That WILL get your arm stronger and much more accurate if you take it seriously. Just like hitting, want to be a better hit? Hot, over and over. 400 balls a day. Go to the field, a batting cage, or just your back yard, Work on your swing, perfect it.
Although I will not touch on the aspects of skill in baseball and how to perform the various movements and situations, this is a strength and training article, not 'How to play baseball' but I will say this... coaches preach and preach and preach execution and perfection of techinque for a reason. If you perform the action correctly, theres where the full enefits of strength come into play. Example: the outfield crow hop. Get that damn leg up there, use more than your arm, you'll throw out double the base runners with a nice crow hop and getting your legs involved, you're just much stronger with thr addition of your legs, face it. Injuries and Rehab

The taboo area. To each his own. I do things differently than others so I'll be very general here. Stretching! Stretching! The most common muscle injury in baseball is an injury to the rotator cuff (RC), from mild strains to complete tears, the most common. You use it everytime you throw, everytime you swing. If you hurt your RC while pitching or throwing, well your swing is going to. When I pitched, I couldnt hit for nothing because my arm would be so sore (thus the DH in the American League, should in the National league too for injury purposes, but I wont go there). The RC is made up of 4 sections: Remember *S.I.T.S*

*S. Supra spinatus
*I. Infra spinatus
*T: Teres Minor
*S: subscapularis

If you injure just one of these, the rest will follow if you continue to play. If you feel you've hurt one (will be obvious I would think), get it looked. Muscle guarding will take over. You hurt one, the others will compensate until they're overloaded and breakdown too. The pitchers demise. Tommy John surgery sucks fellas, I have 2 friends who had it, they'll never play again.

*The last thing I want to mention about injury is Stretching! No, but really, Ice. I also shouldnt have to go into the benefits of icing. Coaches, hell even the commentary crew mention this for a reason. And a lot of you guys are like me "Icing sucks, its boring, its cold, it makes my arm numb, it doesnt even do anything" Bull**** I cry! Once you grow up, you'll learn, for now take my word for it. 20 minutes on, 20 minutes off, 20 minutes back on (3) is the prefered method and I followed it, no arm trouble ever. This is also the major league recommendation. Ice is ytour best friend. For most injuries, ice is the most adequate form of 'medicine'
Ok, one final piece of advice. Weight training and strength will not prevent arm soreness and fatigue. Will help greatly however, but not total prevention. It will come, especially in the early stages of practice. Your coach should have sense enough to know this and take it easy on you until your muscles and neurological functions adapt. On that noter, I say this: No matter how hurt, how sore, how fatigued you are DO NOT ingest Tylonol or other pain killers. These are deceptive and give the illusion you are fine and are in no pain. And you arent, but that arm and those tendons and those muscles are still breaking down, catabolizing and when that pain killer wears off, you'll be in tears and thats the good part, the bad part, you're injured. You will have to rely on those pain killers to make it though the games to come. Because you didnt listen to your natural response system to tell you "hey man, let up a little bit" now you have a strain, or tear even. Avoid them at all costs, or at least until the end of the game or practice.

This is seemingly all I have to offer at this point but I think this is rather lengthy and answers a lot of questions. If you have anymore, drop me a PM. To sum things up- Remember to stretch, play like you practice, know the game and situations, dont ever give up...you never know whos watching YOU not the team, and play to win or dont play at all.


__________________
kitchenchemist@anabolicminds.com

[scott_donald]

Here is what was supposed to be bruce lees training program posted by mindburnt...

http://music.users4.50megs.com/bruce/bruceworkout.htm

[user321653_345]

http://www.t-mag.com/nation_articles/277fat.jsp

Coach Davies program... nuff said

[scott_donald]

cant forgett eh football routine on the main site...

http://www.bodybuilding.com/fun/vm4.htm

http://www.bodybuilding.com/fun/vm4a.htm

[scott_donald]

more articles on the main site...

baseball...
http://www.bodybuilding.com/fun/bbin...?page=Baseball

basketball...
http://www.bodybuilding.com/fun/bbin...age=Basketball

boxing...
http://www.bodybuilding.com/fun/bbinfo.php?page=Boxing

Football...
http://www.bodybuilding.com/fun/bbin...?page=Football

Inline skating...
http://www.bodybuilding.com/fun/bbin...=InLineSkating

MMA Fighting...
http://www.bodybuilding.com/fun/bbin...ge=MMAFighting

Mountain Biking...
http://www.bodybuilding.com/fun/bbin...MountainBiking

Soccer...
http://www.bodybuilding.com/fun/bbinfo.php?page=Soccer

Softball...
http://www.bodybuilding.com/fun/bbin...?page=Softball

Tennis...
http://www.bodybuilding.com/fun/bbinfo.php?page=Tennis

Wrestling...
http://www.bodybuilding.com/fun/bbin...page=Wrestling

More general areas...

sports nutrition...
http://www.bodybuilding.com/fun/bbin...utritionSports

Plyometrics...
http://www.bodybuilding.com/fun/bbin...ge=Plyometrics

Speed and agility...
http://www.bodybuilding.com/fun/bbin...peedAndAgility

Strength and power for sports...
http://www.bodybuilding.com/fun/bbin...StrengthSports

Vertical jump...
http://www.bodybuilding.com/fun/bbin...e=VerticalJump

[scott_donald]

here is a good basketball over view from the links that were not working a minute ago...

http://www.geocities.com/omega_train...tionMaster.htm

[TIGER _ EYED]

Originally posted by scott_donald
is that a request...

srry, forgot thw link

http://www.thewrestlingmall.com/spec...h/strength.asp

[scott_donald]

here is charles poliquin who helps the awesome dave boston...

http://www.charlespoliquin.net/articles/

[TIGER _ EYED]

Originally posted by scott_donald
here is charles poliquin who helps the awesome dave boston...

http://www.charlespoliquin.net/artic...l-weights.html

you got any info on the guy that trains adam archuleta? his training is pretty interesting.

[TIGER _ EYED]

heres a routine that can be used for martial artists

http://www.teenbodybuilding.com/steh7.htm

[TIGER _ EYED]

tips for athletes.http://www.bodybuilding.com/fun/henkin13.htm

increasing ur vertical(good for b-ball and other positions in dif. sports)http://www.bodybuilding.com/fun/henkin14.htm

basketball agility training.http://www.bodybuilding.com/fun/henkin27.htm
part 2 http://www.bodybuilding.com/fun/henkin28.htm

[TIGER _ EYED]

football training http://www.bodybuilding.com/fun/schultz4.htm

and check out some of this guys other articles, he writes a lot about football and training for power.

[scott_donald]

Silent Impact's guide to getting your weight training and nutrition on track

Part 1

I have noticed recently that there have been alot of threads with the topic "is this routine ok?" or "What should I be doing...", so I will go over the basics of a routine, goals, and other things. I am by no means an expert, and if you have an ailment or injury, consult your doctor before going full force into strength training. These are just things I have learned by reading T-mag and Mens Health, and talking to people who have their C.S.C.S as well as other certifications.


-Rule #1-If you want to become bigger, or be more explosive, or become stronger, or all three together, you must use resistance training.

If you are serious about sports and competing, you have to work hard. Push-ups and crunches wont cut it. You need to use challenging amounts of weights to stimulate your muscles into growth. Bodyweight exercises such as push-ups and crunches might produce results in the beginning, but results will diminish soon. There is a reason why every high school, college, and professional football team devote large amounts of time and resources into weight training, it works. Its that simple.

-Rule #2 Less Isolation, More Compound Movements
It has been proven that compound lifts not only help you pack on muscle, but also help you perform multi-joint movements outside the weight room. Take the deadlift. If you progress steadily, then it will transfer into everyday tasks such as picking up boxes. Want to make your biceps grow? Do chin-ups, not curls. Want to make your chest grow? Do some dips, not flies. Compound lifts will translate into functional muscle as long as you use proper form.

-Rule #3 Want to get bigger? Its not your training, its your diet.
It always makes me laugh to see people complaining in the weight room about never being able to gain weight. They do some curls and leg extensions, then proceed to mcdonalds to eat supersized fries and drink a large coke. Forget what your lifting, and consider what you are eating. A general rule is to get 1 gram of protein per lb if bodyweight. Also you must find your calorie maitenance level. Do a search on google for the Harris Benedict Formula and find your maitenance level. If you want to gain weight, add 500 calories to your maitenance. This equates to about 1lb gain a week. This is ideal because if your nutrition is good, most of it should be muscle. On the opposite side, if you want to lose bodyfat, subtract 500 calories. This equates to around 1lb loss every week, most of it is hopefully fat and not muscle.

Also drink tons of water throughout the day. If your piss is clear, then you are drinking the right amount of water. Also get good fats in your diet. Nuts, fish oils, are great sources of good fats. Healthy fats are needed to regulate testosterone, which SURPRISE, helps you build muscle. Make sure you are getting good foods like various meats, vegetables, and get lots of fiber.

Rule #4 Post Workout Nutrition
After you workout, your body is in a state of chaos. Your muscles are depleted, and catabolism is settling in. You can combat this by having a PWO drink. Ideally this shake should consist of protein, carbs, and minimal fats. You should have minimal fats because fats interfere with protein digestion. Current advice says you should have a 2:1 ratio of carbs to proteins. Whether this is absolutely correct, just try to get 20+ grams of protein, and 30+ grams of carbohydrates. Whey protein is a great source of protein for PWO shakes. whey protein is digested very fast and will get to your muscles faster than a food that is high in protein. I recommend Muscle Milk and Surge as great protein powders. They are expensive, but of good quality. When considering which to buy, two things to consider should be amount of protein, and taste. Some protein powders are nasty, and not easy to keep in your stomach after a grueling workout. You can mix them with milk or water, milk definitely makes it taste better than just water.

[scott_donald]

Part 2
-Rule #5 Set Schemes and Reps

The best amount of reps per set is... there is no best one. All can be advantageous to lifting. The goal in lifting is to "shock" your muscles into growth. If you do the same exercises for the same amount of reps, your muscles will figure out how to do them with less fibers and less energy. That means your gains will diminish. If you have been adhering to a certain set/rep scheme, such as 3 sets of 8-10 reps, shake it up. Depending on your goals, change it to something different. Lower the # of reps and up the weight. Not only will it increase strength, it will also help hypertrophy. Some more unconventional schemes are:
-5 sets of 5 reps
-3 sets of 1-4 reps
10 sets of 10 reps (think German Volume Training)
-and in the latest Men's Health, the routine in it calls for 8 sets of 3 reps.
Supersets can also change things up in your workout. Supersets, as I have known them, mean two exercises back to back, usually working antagonistic muscles. There are two ways of doing this. Either do one upper body exercise followed by one lower (or vice versa) or do true antagonistic muscles such as a chest exercise immediately followed by a back exercise. For fat burning and conditioning workouts, you can do circuit training, or just 3 or 4 lifts in a row without rest. Realize that its hard, but results are attainable using this method.

-Rule #6 Supplements, Myths and Truths
If you walk into your local GNC, you will see a variety of products claiming to help burn fat, or make you absolutely huge. The truth is, most of these supplements are crap. Most dont do what they advertise, or put in hidden ingredients that they dont want you seeing on the label. Take nitrotech's products. I believe either there protein powder or weight gainer, have creatine in it, even though they dont advertise that it does. Its hidden in the middle of the ingredients list. I'm sure other companies do this, but thats the only example I know of at the moment.

As far as supplements go, I recommend sticking to the basics. That is protein powder, multi-vitamins, and creatine if you need it. Although you really dont need creatine unless you are an experienced (2+ years) lifter, and you have hit a serious plateau. Protein powder, multi-vitamins, and creatine are the basics, because there has been tons of research done on them, and they all say they work. Fat burners are an iffy subject. Personally I stay away from the stuff because of two things: 1. I dont want to have certain side effects such as "jitters", just so I can lose some weight and 2. I would rather use hard work and have a sound diet when trying to cut bodyfat. Prohormones are another controversial subject. As a teenager, you probably dont need this stuff, as being a male teen, we all have enough testosterone floating around in our body. Plus studies have revealed that they dont even work. I dont have that abstract right now, but if you want it, PM me.

-Rule #7 Correcting imbalances in your workout
Chances are that if you created a routine, it is imbalanced. Hell I'll admit when I tried to make one, it was insanely imbalanced. What I am talking about is having equal work for upper and lower body, and having equal work for push/pull exercises. An example of a push exercise would be bench press, while an example of a pull exercise would be chin-up. You need to have equal strength in both of these so when you are in a real world situation, either the push/pull does not get you hurt or from doing something. Example:
You are pulling something heavy on wheels with a rope, and are nearing a door. Suppose you are really strong at pulling, and its evident as you pull it. Then when you are at the door, you have to stop the heavy object, but you cant create as much force pushing as you do pulling. Guess what, you just got smashed.

Another type of imbalance is rotator cuffs. I would say the majority of weight lifters and athletes have an imbalance between their internal and external rotator cuffs. Bench pressing, throwing strengthen the internal rotators, but make the external rotator weak. You can fix this by doing exercises designed for the external rotator cuff. The first is the cuban press. Find a trainer that can show you the lift. If the trainer gives you a blank stare, time to find a new gym. You can also do external rotations with dumbells which can be found here:
http://www.exrx.net/WeightExercises...alRotation.html
Also make sure your legs are getting as much work as your upper body. Make sure you target hamstrings as much as quads. That means doing deadlifts and squats. And if you really want to fry your hams, do glute ham raises.

[scott_donald]

Part 3 Stretching, Conditioning, Lifestyle, Explosive movements
-#8 Stretching

It is very important to stretch before doing any physical activity. Yes you will lose a slight amount of explosiveness and power, but you are only lifting weights, and it will not inhibit you that much. Now if you are in a powerlifting competition, that is another story! There has been much debate over which stretching is better: static or dynamic. My view is both can be beneficial. Personally I follow a stretch program put together by Ian King, and this man knows his stuff when it comes to strength training. The program can be found here:
http://t-mag.com/html/89lazy.html

Not saying his is the best, but I have been lifting for about 10 months now, and combined with good form, I havent had any injuries resulting from weight lifting. There are many other obvious benefits of stretching besides reduced chance of injury, but you can probably figure them out.

-#9 Conditioning

Conditioning is vital to good performance in the upcoming season. It does not impress your coach if you can barely make it through the first practice. My view on aerobic activity is that most types are boring. Unless you are training for cross country or some long distance running event, I dont see why you should have to do that much steady state cardio. I like to do a session or two of HIIT (High Intensity Interval Training) and a sprint workout. The idea with these types of workouts is not to do too much, otherwise you can be interfering with muscle growth. Some good ideas for conditioning workouts are 400m sprints, as defined in this article:
http://www.t-mag.com/nation_articles/251run.jsp

I think you can get a good conditioning workout while in the weight room. All you have to do is manipulate your rest times. It really bothers me to see some guys do a set of bench presses, and then stands around yappin to another guy for 10 minutes. You gotta have intensity in the weight room. On the current routine I am doing, on upper body days I do a complex which has 3 lifts in a row. Then I rest 1.5 minutes, and repeat two more times. Then in the second complex I am doing 4 exercises in a row, and rest 1.5 minutes, and repeat two more times. This not only keeps the intensity up, but I am burning fat as opposed to waiting for 5 minutes in between sets. Although if you are doing O-lifts or a strength oriented workout, I suggest longer rest periods, but atleast under 4 minutes. The idea here is that you dont have to do mile after mile of running to benefit your aerobic system (unless you are training for that type of thing).


#10 Lifestyle
John Berardi had a great article explaining why you need to have a good lifestyle to gain muscle mass. I am just going to summarize what he said.

Basically, besides nutrition and weight training, the other big factor is your lifestyle. If you have alot of stress in your life, then your body releases a hormone called cortisol. And guess what it does? It helps catabolize muscle. Definitely not good. Obviously some stress is unavoidable, but you should try to minimize as much as possible. This includes not procrastinating, not worrying about things out of your control. Another part of lifestyle is sleep. If you are doing homework into the wee hours of the morning, your gains will suffer, plus you will have little energy throughout the day. Try to shoot for at the minimum, 7-8 hours of sleep a night. If you have to wake up at a certain time, then you will have to start going to sleep earlier. Theres no shame in it, if your friends make fun of you because you go to bed at 10, they wont be when they see your results on the beach.

#11 Why explosive movements can be in anyone's routine.

Explosive movements are a great way to increase your... explosiveness. Lifts such as the Power Clean, Snatch, Clean and Jerk, are all awesome for transferring over into real world situations. Other lifts such as jump squats, lunge jumps and plyometrics can benefit your vertical leap and help in sports. Make sure you have a professional teach you how to do them. And even then, spend time meticulously analyzing the correct form on websites. I guarantee if you do them right you will excel in sports. Try to limit how many you do, as O-lifts tax the CNS (central nervous system) a lot. Make sure you have plenty of rest times inbetween sets. They are also good for forearm development. They blow isolation moves like wrist curls and extensions out of the water.

Some lifts make a combination of explosive moves. These are called Hybrid Lifts. In Men's Health Home Grown Muscle, they use hybrid lifts such as this: Power Clean to Front Squat to Push Press. Another is Coach Davies "The Bear". This is a grueling exercise that will knock your socks off. Here is a site explaining it:
http://www.t-mag.com/nation_articles/274bear.jsp
I would suggest not doing any other lifts in a workout consisting of this exercise, because it HITS EVERYTHING. And you will be sore and crying for mommy after doing it. Start off with either no weight on the bar, or very light weight, and just try to get the movements down into one fluid lift.

List any other topics you want me to hit and I will do my best to explain them and provide links about them.

Links
-#12 Researching is important
The great thing about science is that people are constantly trying to prove theories wrong. That leads to new breakthroughs or adaptations of old theories. To make sure you are always knowledgeable in weight lifting, you must read everything you can get your hands on. I learned almost everything from two sites. Then in the message boards at those sites, they link to other places which results in a lot of knowledge. The two main sites I visit almost hourly are:
www.t-mag.com
www.menshealth.com even more importantly, their message board:
http://forums.menshealth.com/forum.jsp?forum=1

trust me the guys at those two sites know their sh!t about weight lifting. Feel free to ask questions on either site, and they will gladly help you out and get you pointed in the right direction. Pay special attention to articles by Ian King, Coach Davies, Christian Thibadeau, and that Mike Mahler guy is ok too as well as Joel Marion. The internet is an infiinite resource. Use it well, and your gains and knowledge will grow.

[scott_donald]

Here is another good rugby article found by bizkit on rugby....

http://www.bodybuilding.com/fun/rugby.htm

[scott_donald]

Another great link would be to BigNBuff great bible...

http://forum.bodybuilding.com/showth...hreadid=167918

there is everything there from nutrition to different training methods.. to loads of useful stuff...

[bizkit]

the "advanced" part of the rugby article by Roy Turner is out on the main site.
he forgot hookers!!! lol, probably a combination of prop and back-row training anyway..

http://www.bodybuilding.com/fun/rugby2.htm

[TIGER _ EYED]

here is something about the tamba bay buc's strength training program

http://www.bodybuilding.com/fun/md5.htm

[scott_donald]

heres a link to the university of miami football training program posted by mhs23

http://hurricanesports.ocsn.com/spor...-training.html