|
Thread: rugby workout
-
10-01-2008, 11:43 PM #31
-
10-02-2008, 02:29 AM #32
-
-
10-02-2008, 08:15 PM #33
Hey, nice to see a rugby thread on here. I'm 18, 5'9", 230, and play hooker. I had a serious shoulder surgery (tore 75% of labrum), so I'm just getting back to the sport after a year off. However, I'm trying to get down to playing weight (200) and am doing some pretty serious training to get there.
I'm working out 4 days a week, and here's a copy of what I'm doing.
Day 1: Upper body
Back
1st exercise: Rows
3 sets: 5-8 reps
2nd exercise: pulldowns
3 sets: 8-10 reps
Shoulders
1st exercise: Seated dumbbell Presses or hammer strength/machine presses
3 sets: 5-10 reps
2nd exercise: dumbbell side lateral raises or cable lateral raises
2 sets: 8-12 reps
Chest
1st exercise:
-incline or flat dumbbell press
3 sets: 5-8 reps
2nd exercise:
-pec-dec flyes
2 sets: 8-12 reps
Arms
1st exercise: alternating dumbbell curls
3 sets: 5-8 reps
2nd exercise: cable curls, preacher curls, or concentration curls
2 sets: 8-10 reps
3rd exercise: cable press downs or reverse grip cable press downs
3 sets: 8-10 reps
1st exercise: choose one
-hack squats, or leg presses
3 sets of 4-8 reps
2nd exercise: Leg extension:
2 sets: 8-12 reps
3rd exercise
-leg curl
2 sets: 10-15 reps
4th exercise: choose one
-standing calf raise or seated calf raise
3 sets: 6-12 reps
Day 3 is as 1, but with more reps (10-15)
Day 4 is as 2, again with more reps
I run windsprints 3 days a week, perform 3 rugby circuits once a week, and take nice long bike rides 2 of the other days, for 6 days of cardio. Also, I'm gonna start pulling my jeep around the parking lot for that extra bit of power.
Sorry this post is so long, just got excited when I found some ruggers
-
02-23-2009, 08:49 PM #34
- Join Date: Jul 2008
- Location: Medicine Hat, Alberta, Canada
- Age: 31
- Posts: 7
- Rep Power: 0
hey guy um well my work out starts either half hour on the treadmill or 1 hour on the bike
bench press barbell- pyramid
incline bench press- 5x5
dumbell fly- 5x5
dumbell bench press- 5x5
shoulder extension- 5x5
shoulder raises- 3x10
shoulder press- heavy at 10 x
arms( whatever works for pump on bis tris and foreamrs)
squat pyramid
leg press pyramid
deadlift pyramid
lat pull- 5x5
back ext- 3x10the only thing that should drive u is wat ppl say u cant do
-
05-05-2011, 09:36 AM #35
Can i get sum, advice from u veteran players? idc what just any i just finished my senior high school season for rugby and im looken to play sum college rugby next year. so i kinda want sum offseason workout schedule for speed. im currently doing a bodybuilding type lifting schedule cuz my high school coach says i need to pack on sum mass for college cuz i play hooker. im curently 5'3'' 171 pounds. im also about to play sevens this summer. it would be much appeciated if i could get sum better lifting schedules or speed training from u veteran and college players.
Death Before dishonor
-
07-15-2011, 02:03 PM #36
Hey, I'm 15 years old, 6'1 and around 220 lbs. and I'm looking to get conditioned for next season. I'm new to rugby, last year was my first year and I was invited to a provincial team. Sadly, I couldn't play because of holidays and work and what not, anyways I thought this was pretty impressive so I'd like to start taking rugby seriously. I played left flank this year, and I was hoping there was some workout to get me in decent physical condition, I've always been kinda fat so I'm hoping to lose weight and put on a lot of muscle to accel at this new passion. Any help? Thanks.
-
-
08-06-2013, 01:28 AM #37
hello, im 16 and play alot of rugby, i play for my local team on 3 different teams these teams are u17, 17 and 18 colts and first team, i also play college and play at the local sports field with friends, i train at the rugby club 3x during the week and play games on saturdays or sundays, or maybe even both i'm a prop as you can probably tell via my weight but i get moved to hooker for the colts team and second row or flanker for the first team, i am a member of my local gym and go religously everyday for no more than 1hr and no less than 40 minutes. when at the gym i stick to cardio and weight and watch my food intake during that day, i think i may be doing something wrong, so if their is anything you could could help me with it would be much appreciated
-
08-06-2013, 10:57 PM #38
Bookmarks