Rugby and Lifting

[haywarmb]

My rugby season is about to start and I would like to continue lifting throughout the season because we only play D2 and the exercise and drills of a higher competition aren't there. Our games are on Saturday and I will obv not be lifting the day before or after, so I 4 days to work with.

What are peoples opinion on lifting Mon Tues and thurs? if so any advice when Im making my lifting plan would be greatly appreciated

[swolepatrole]

I personally lift multiple parts on Mon & Wed (program built around the basic & olympic lifts). Usually pretty heavy movements at the start, with some high-rep supporting exercises to finish up. During weeks with matches (always on saturday for me), I may do some light cardio and deloaded high rep stuff to make sure i'm not sore. Weeks without matches, I'll usually do a circuit day with mixed meduim-high reps.

My schedule was put together (over the course of two years) to account for my personal recovery speed to make sure i'm worth a damn during practice and that I'm as close to 100% as can be during the match. I know you may have different ideas and recovery speed, this is just what works for me. Hopefully you picked something up or confirmed something useful.

Cheers.

[ruga buga]

Try it out, see how your body responds to either 3x a week, or chop it down to 2x.

It also depends on how much practise, and your diet. If that is in check, lifting 3x could work. Personally during the season I like to stick to 2x a week, tues/thurs and games saturday. One day upper, one day lower(Tues)

[Spuddfluff]

Not my routine, but there's a pro I semi know online who gave me his workout for the backs.
It is Monday and Wednesday are push and pull and friday is sprint and plyo day.

I got faster, bigger and stronger on it, will post if you want

[ImaFnNinja]

Please post

[niharikaseth]

Please post

yes please

[caseyathletics]

I definitely need to learn how to tone back my training, frequency and intensity wise, during the season and even during our fall exhibition season. I've been doing this for the past few weeks...

Mon - Gym Session
Tues - Touch Rugby or Practice
Wed - Gym Session
Thurs - Touch Rugby or Practice
Fri - Recovery
Sat - Game or Touch Rugby or Pool Session
Sun - Recovery

GYM SESSION 1
Dynamic Warm-Up + Foam Roll + Hip Mobility + Shoulder Prehab + Knee Rehab
Medicine Ball Overhead Throw
Balance Basketball Toss @ BOSU Ball
Back Squat Variant ss Box Jumps
Bench Press Variant ss Chin-Ups or Pull-Ups
Kettlebell L-Ups
No Visual Cue / No Verbal Cue Tennis Ball Toss @ 2 x 8
Visual Cue / No Verbal Cue Tennis Ball Drops @ 2 x 8
Flexibility Training

GYM SESSION 2
Dynamic Warm-Up, Foam Roll, Hip Mobility, Shoulder Prehab, Knee Rehab
Medicine Ball Slams
Balance Basketball Toss @ BOSU Ball
Deadlift Variant ss Broad Jumps
OH Press Variant ss DB Rows
Medicine Ball Russian Twists
No Visual Cue / No Verbal Cue Tennis Ball Toss @ 2 x 8
Visual Cue / No Verbal Cue Tennis Ball Drops @ 2 x 8
Flexibility Training