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[QUOTE=33wolf;1195762211]Great post![/QUOTE] agreed
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[QUOTE=krakkerz;1200684241]Can do:
Week 1 A:
Squat (Or Front Squat) 3 x 5 Paired with
Box jump (or Squat Jump or max vert) 3 x 3
Romanian Deadlift (or similar) 3-5 x 3-5
Incline Bench or Equiv. Build to max set of 3-5
Row or Chin 3 x 5
Extra shoulder/neck, etc
Week 2 A:
Deadlift 3 x 3 paired with
Broad Jump (or Power clean) 3 x 3
Split Squats 3-5 x 6-10
Incline Bench or Equiv. Build to max set of 3-5
Row or Chin 3 x 5
Extra shoulder/neck, etc
Both weeks B:
Speed box squats (or snatch variation if qualified) 12 x 2 (straight out of Westside's templates)
Single leg RDL or Split Squat 2-4 x 6-10
Dumbell presses of some type 2-4 x 6-10
One arm unsupported rows 2-4 x 6-10
Something like that, perhaps. There are a thousand ways to put it together. The first workout is heavier and starts with a contrasted lower body effort. The second workout has dynamic work at the front and repetition method work with less loading.
Add/subtract to suit.[/QUOTE]
I love the way you did it. I'll back to this routine when I'll start!!
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[QUOTE=krakkerz;1194551591]I've been thinking of doing this since Endline Training put up his excellent treatise on building a year-long plan for Football and the American sports. I'd like to do the same thing here for the other sports - particularly Rugby.
We've also had a little League v Union debate on the forum today. I find the debate pointless as, while they have the same skillset, they are different games and to a large extent require different training. If you're familiar with the martial arts world, there is a great parallel with Brazilian Jiu Jitsu and Judo. Americans can appreciate that Canadian Football is played differently to American Football, as well - though the differences there are more tactical than physical.
I've actually been working on what may become a book. Much of this is from the outline for that. So, I'd appreciate it if that is kept in mind if you're sharing this. I've just done some modifications to make it read as a post for Bodybuilding.com.[/QUOTE]
All of your posts after that are very meaningful and perfectly readable. I believe the positive feedback from readers in this thread confirms my words. So, write sketches, make it into a book, and publish it on Amazon.
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Tell me please if there is a karate section in Florida?
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Thanks. Usefull information
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[QUOTE=DCSpartan;1194735671]good stuff, I did rugby along time ago and wouldve been so much better off following a program like this.[/QUOTE]
Hi guys
I completely agree! Having a structured program for rugby would have made a world of difference for my performance back when I played.
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What Teams do u dudes play 4??
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[QUOTE=krakkerz;1194551591]I've been thinking of doing this since Endline Training put up his excellent treatise on building a year-long plan for Football and the American sports. I'd like to do the same thing here for the other sports - particularly Rugby.
We've also had a little League v Union debate on the forum today. I find the debate pointless as, while they have the same skillset, they are different games and to a large extent require different training. If you're familiar with the martial arts world, there is a great parallel with Brazilian Jiu Jitsu and Judo. Americans can appreciate that Canadian Football is played differently to American Football, as well - though the differences there are more tactical than physical.
I've actually been working on what may become a book. Much of this is from the outline for that. So, I'd appreciate it if that is kept in mind if you're sharing this. I've just done some modifications to make it read as a post [/QUOTE]
I've been thinking of doing this since Endline Training put up his excellent treatise on building a year-long plan for Football and the American sports. I'd like to do the same thing here for the other sports - particularly Rugby.
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[QUOTE=krakkerz;1194613381]If the extra off-season work is related to your sport (eg. Pre-season or post-season representative duties), then you will have to extend the in-season program and, in the case of pre-season rep, shorten the previous blocks to fit them in.
For the most part, if you're at that level, I hope you have some help from the rep coaching staff, anyway.[/QUOTE] Good.