The Football Faq!((PLEASE READ BEFORE STARTING A THREAD ABOUT FOOTBALL Q's))

[lhprop1]

Has anyone taken a look at the Juggernaut Method? It's reminiscent of 5/3/1, but has good programming tips for adding plyos, conditioning, sprints, and oly lifts. I'm going to use it for my off-season training.

I haven't tried it. Do you have a link or can you post it here?

[BobisMighty]

I haven't tried it. Do you have a link or can you post it here?

http://www.scribd.com/doc/60246615/Jugg-Method-eBook

[lhprop1]

http://www.scribd.com/doc/60246615/Jugg-Method-eBook

I won't have a chance to read the whole thing until tonight, but on first glance it looks pretty solid.

[BobisMighty]

I won't have a chance to read the whole thing until tonight, but on first glance it looks pretty solid.

The set up is pretty basic. Workouts are broken into 4 waves, with 4 weeks of workouts per wave. There's 10s, 8s, 5s, and 3s wave with.

[lhprop1]

Yeah, it looks like a pretty logical combination of block periodization and 5/3/1. I'm actually surprised that this hasn't been done sooner.

My only problem with strict programming is that you often limit yourself. People tend to adhere too strictly to the percentages and set/rep scheme and leave a lot on the table. If you have a bad day and can't complete the assigned workout, a lot of guys will get mindf*cked and fail the rest of the program. For the last 7 or 8 years, I've been on the JFL program (Just F-ing Lift) with no real periodization to speak of. If I feel good, I lift more. If I feel bad, I lift less. The only thing that is set when I walk into the gym is the type of lift I'm going to be doing. Weights and reps are based on how I feel. Strangely enough, some of my best days in the gym (including setting some PR's) have been when I was hungover and felt like total ass. I've seen steady progress with this method despite the lack of programming.

I typically have my deadlift day, squat day, and press day and will usually try to incorporate a strongman event or two into each session. Some days are all events. Other days I focus on fitness, agility, or speed. It's really one of the most unorganized "routines" you could imagine. Granted, my training partner is a perennial WSM finalist so I don't have any lack of motivation.

About a month preseason, I'll back off on some of the ME work and start transitioning to more fitness heavy sessions while still keeping the strongman events to maintain my strength that transfers to the pitch.

[BobisMighty]

Yeah, it looks like a pretty logical combination of block periodization and 5/3/1. I'm actually surprised that this hasn't been done sooner.

My only problem with strict programming is that you often limit yourself. People tend to adhere too strictly to the percentages and set/rep scheme and leave a lot on the table. If you have a bad day and can't complete the assigned workout, a lot of guys will get mindf*cked and fail the rest of the program. For the last 7 or 8 years, I've been on the JFL program (Just F-ing Lift) with no real periodization to speak of. If I feel good, I lift more. If I feel bad, I lift less. The only thing that is set when I walk into the gym is the type of lift I'm going to be doing. Weights and reps are based on how I feel. Strangely enough, some of my best days in the gym (including setting some PR's) have been when I was hungover and felt like total ass. I've seen steady progress with this method despite the lack of programming.

I typically have my deadlift day, squat day, and press day and will usually try to incorporate a strongman event or two into each session. Some days are all events. Other days I focus on fitness, agility, or speed. It's really one of the most unorganized "routines" you could imagine. Granted, my training partner is a perennial WSM finalist so I don't have any lack of motivation.

About a month preseason, I'll back off on some of the ME work and start transitioning to more fitness heavy sessions while still keeping the strongman events to maintain my strength that transfers to the pitch.

Well the cool thing he does with this program is there's a formula to adjust your working max from wave to wave, which sort of accounts for progress or lack thereof. Also, the last set of every phase is supposed to be AMAP with guidelines as to how far away you should stay from absolute failure depending on the phase.

But I know what you mean about a JFL program. I've sort have been on that for my in-season program. I just lifted how I felt, trying to stay around my maxes and feeling out if i was strong or now. I did like the freedom it provided me. I knew my main lifts and i could sort of wing it from there, keeping Prelepin's Table in the back of my mind in regards to reps and sets.

[beertank23]

been getting into crossfit lads. Lost heaps of strength but gotten about 100x fitter and the workouts are so much fun pushing yourself. Also tearing the weight off, lost like 5kgs since i started doing it, about 110kg now.

[BobisMighty]

been getting into crossfit lads. Lost heaps of strength but gotten about 100x fitter and the workouts are so much fun pushing yourself. Also tearing the weight off, lost like 5kgs since i started doing it, about 110kg now.

I think swolepatrole does that as well. I do like some of the conditioning workouts. Going to be doing some of that stuff twice a week starting next week.

[beertank23]

I think swolepatrole does that as well. I do like some of the conditioning workouts. Going to be doing some of that stuff twice a week starting next week.

yeah, I do my 3 stregth/hypertrophy workouts and then try to do 2 crossfit workouts with a WOD and GPP.

[swolepatrole]

been getting into crossfit lads. Lost heaps of strength but gotten about 100x fitter and the workouts are so much fun pushing yourself. Also tearing the weight off, lost like 5kgs since i started doing it, about 110kg now.

I think swolepatrole does that as well. I do like some of the conditioning workouts. Going to be doing some of that stuff twice a week starting next week.

I usually mix in two metcon workouts a week. I keep a big dose of heavy lifts in my routine though, even if that means doing 2-3 basic, heavy movements and then immediately doing some CF work. Use the heavy lifts to keep my shoulders strong, the crossfit style days to keep my lungs strong.

Anyone taken a look at crossfit football? Give that place a good look if you want to know some good ways to blur the lines between crossfitter and power athlete (which isn't far off from the demands of a rugby player).

[tino124]

Good luck. We just won MN and finally beat Green Bay to make it to the midwest semi's in the spring. Maybe we'll meet up at nationals.

We just lost to Metropolis on a last minute penalty kick last weekend in a friendly and they won the D3 national championship last year. Hopefully we'll come out this strong in the spring when we need it.

Midwest Final Four?

See you there brah.

[weaverkicking]

With no disrespect, I am a kicker who has some D1 and D2 schools interested, Kickers and punter have to be athletic. It might be the biggest misconseption about the position. Anymore at the college level, they have a kick-off specialist and sometimes to field goal kickers, a long range and short range. If someone is interested in learning more about kicking send me a PM. My dad kicked in the Jets camp back in his day, so with what I've learned from him and what I've learned from working with coaches I think I could help someone.


[QUOTE=teriyakisaki;10028346]Defense


Specialties:

Kickers (K/PK):
body type differs, no real speed or athleticism required. The only thing they have to be able to do is kick the football really far and accurately. They usually do both kickoffs and field goals. Those who tend to be less accurate sometimes stick to just kickoffs. remember this is kicking the ball off the ground from either a pad, a tee, or with a holder.

Punters (P):
usually the same person as the kicker on the lower levels (high school). Accuracy is not as important, but it is still key. basically they need to be able to drop kick the ball a good distance. soccer players fit well at both positions for obvious reasons.

[weaverkicking]

Where did you end up going?

Send out lots of tape, I was undersized but ended up with 9 full ride offers to big division 1 schools coming out of highschool because I knew how to market myself.

[lhprop1]

Midwest Final Four?

See you there brah.

Now that I look at it, not yet. For some reason, the midwest put 8 teams in your playoff bracket (eastern conference) and 12 in ours (western conference) which makes absolutely 0 sense. The 4 top teams had a bye the first weekend of playoffs and 4 teams who had no business being in playoffs played the first round. http://www.midwestrugby.org/11md3fallchampionship.htm What a bunch of morons.

Do you play for the Rovers or the Eastern Suburbs?

[BobisMighty]

I usually mix in two metcon workouts a week. I keep a big dose of heavy lifts in my routine though, even if that means doing 2-3 basic, heavy movements and then immediately doing some CF work. Use the heavy lifts to keep my shoulders strong, the crossfit style days to keep my lungs strong.

Anyone taken a look at crossfit football? Give that place a good look if you want to know some good ways to blur the lines between crossfitter and power athlete (which isn't far off from the demands of a rugby player).

Yeah crossfit football looks pretty good. I'm thinking of taking some of their metcon workouts every now and then. there used to be a crossfit rugby site from a team in australia, but the jerks made it private so you'd have to pay to view their workouts.

[Efedrine]

Hard game tommorow, playing against our own club veterans team. Big ****ers who play a dirty game but who nonetheless can win even if they play clean. We've got fitness and speed on our side even if they do have strength,size and experience.

Won a game against them last year by swinging out wide and doing a lot of offloads but out whole front row was demolished after about 25 minutes.

Pretty hyped up for it anyways.

[swolepatrole]

Yeah crossfit football looks pretty good. I'm thinking of taking some of their metcon workouts every now and then. there used to be a crossfit rugby site from a team in australia, but the jerks made it private so you'd have to pay to view their workouts.

I hear ya. the only thing I would see that'd be different would be the amount of volume in the WODs. The muscles needed to play powerfully and safely are essentially the same. Drop some of the weight and add another round or two and boom, rugby conditioning. Or just be a ManBeast and add around to whatever weight he sets.

[jorairdan]

I'm a basketball guy. Can grab onto rim... So I guess almost there for dunking? I've been training for ages!! With proper trainers and all. But plyometrics just don't seem to work anymore. What can I do to get over this plateau I'm having?? I've made no gains since March...

dude, your 16 years old! you haven't been doing ANYTHING for ages!!
but anyways, having a strong foundation is crucial for gaining the full benefits of a plyo routine. Lift heavy and lift properly

[RunningStrong]

Oh dear Kristian...
http://news.bbc.co.uk/sport1/hi/rugb...n/15773484.stm

The Ospreys are investigating one of their players for allegedly posting a homophobic comment on his Twitter page.

Wing Kristian Phillips is reported to have abused Big Brother contestant Aaron Allard-Morgan on 7 November.

The PinkNews website has a copy of the alleged abuse, which the BBC has seen.

An Ospreys statement read: "We take such issues very seriously and have immediately commenced a full and thorough investigation into this matter."

It is not the first time an Osprey has hit the headlines over alleged homophobic comments.

In February 2010, gay referee Nigel Owens dismissed as "banter" a Twitter exchange in which back-five forward Jonathan Thomas allegedly made homophobic comments.

The Ospreys statement added: "As an organisation we do not tolerate any kind of homophobic behaviour and any employee found to be acting in such a way will face the appropriate action through our internal disciplinary procedures.

"We operate a well-publicised, self-policing social media policy that all employees are aware of and fully understand.

"There will be no further comment made on this issue until the conclusion of said investigation."

[andrewmc]

Congrats on two decisive victories and winning the Midwest championship this weekend. I'm sure you'll represent MWRFU well at nationals.

Thanks man!

That UW Milwaukee game was infuriating. We were a man down for part of the second half but that doesn't explain our lapse in performance. Really gave them hope. We came out a lot better vs NIU despite losing our scrum half to a card for 14 minutes. (sir couldn't keep time to save his life). My buddy Danny started his first A side match ever at flanker and won man-of-the-match. He played his heart out. I can't wait to train hard this off season to come into the spring that much better. I'm about 5'7", 155 (wing) so I could probably stand to gain some weight but I refuse to give up any of my speed. It's going to be a s*** ton of plyo, and the track coach here is working with me and the other deep two for weight/sprint training. I'm pumped.

[LN11]

Just dropping in guys new to the site , love rugby , always hated lifting , now love it.

flanker come winger.

In on this thread.

[hockey94]

hey guys, Rugby season for me is starting up in about 4 months

I play wing/fullback, i'm currently 150lbs but I want to get up to 165lbs by the start of the season

do you guys have any good bulk programs that'll allow me to bulk up while still maintaining my speed?

[Braveheart91]

Hummm you're 17. Just eat, EAT ALOT! ^.^

I tended to do a 3day split during the season mon-wed-fri which was chest/tri - legs/shoulders - back/bi

on the tue+thur was usually rugby training but at the start of practise i'd go and do some sprints, either normal without weight or a tyre drag so I kept my burst/speed

I'm not so much researched on it all though, I just did what worked for me

Anyway, just back in after 7 weeks out to a pulled Hamstring >.< game this afternoon and my Hamstrings already feeling a bit twitchy.. Hopefully this strapping helps a bit :/

[rekkarb]

hey guys, Rugby season for me is starting up in about 4 months

I play wing/fullback, i'm currently 150lbs but I want to get up to 165lbs by the start of the season

do you guys have any good bulk programs that'll allow me to bulk up while still maintaining my speed?

I'll give you mine if you PM me, it's very special (rugby academy).
To maintain your speed, I'm guessing you already do sprint training?, keep doing it on your days away from the gym, if you don't you'll just bulk up and become a slow prop on the wing. Keep it lean and mean, become a machine.

[rekkarb]

Hummm you're 17. Just eat, EAT ALOT! ^.^

I tended to do a 3day split during the season mon-wed-fri which was chest/tri - legs/shoulders - back/bi

on the tue+thur was usually rugby training but at the start of practise i'd go and do some sprints, either normal without weight or a tyre drag so I kept my burst/speed

I'm not so much researched on it all though, I just did what worked for me

Anyway, just back in after 7 weeks out to a pulled Hamstring >.< game this afternoon and my Hamstrings already feeling a bit twitchy.. Hopefully this strapping helps a bit :/

Can I suggest doing gym exercises in planes? Example instead of "mon-wed-fri which was chest/tri - legs/shoulders - back/bi" do chest/back - quads/hams/calves/core - delts, arms, rott cuff, core. Would get better results with less stress on your body, reducing injuries.

[horan]

Anyway, just back in after 7 weeks out to a pulled Hamstring >.< game this afternoon and my Hamstrings already feeling a bit twitchy.. Hopefully this strapping helps a bit :/

pulled my hamstring last year, was a horrible feeling and the recovery time was even worse. Every week i would think it would be better and than as soon as i started sprinting the tightness would return and it felt like i was back to square 1 again.
Might be a bit late now but i had a tournament that i played in while i was still injured and i went to see the doctors the night before and he gave me a shot in my hamstring, believe it was some sort of steroid, and it caused the muscle to sort of contract and pull together, and it actually helped quite a lot; you may want to go talk to your doc about it if your hamstrings really bothering you and you absolutely have to play

[swolepatrole]

Can I suggest doing gym exercises in planes? Example instead of "mon-wed-fri which was chest/tri - legs/shoulders - back/bi" do chest/back - quads/hams/calves/core - delts, arms, rott cuff, core. Would get better results with less stress on your body, reducing injuries.

Just do west side for skinny bastards 3, toss in as much running/conditioning as you can, and work up a '3 week' (aka 12 workout) cycle before changing it up for the next 12 workouts

[hockey94]

do you think this workout would be good? or would I benefit more from SS

Monday- Power Clean 4x5, Low pulls 3x8, Back Squat 4x8, Hamstring Curl 4x8

Tuesday- Bench Press 4x8, Incline Bench 4x8, Pull-ups 6x6, Tbar row 3x8, DB press 4x8, Dips 3x10

Wednesday- Sprint Training-parachute, Ladder drills

Thursday- Bench Press 5x8, DB incline 3x8, Pullups 4x8, DB rows,3x8

Friday- Front Squat 3x6, Lunges 3x6, Dead lift 4x5, Bicep Curl/Tricep Extension Superset 3x8

Saturday/Sunday- Rest/cardio

[oppodaimilk]

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[lhprop1]

Just dropping in guys new to the site , love rugby , always hated lifting , now love it.

flanker come winger.

In on this thread.

Cool avatar. Is that you?