Fitness & Strength Training For College Rugby

[caseyathletics]

The fall exhibition season officially starts tomorrow! I'm keeping my strength training to only two days per week as I've found that training three or more days per week in the gym during the season negatively impacts my performance, increases my risk of injury, and puts strain on my patellar tendonitis. I will be drinking one to two nights per week, generally Fridays and Saturdays -- however I won't be drinking Friday nights before matches. My diet consists mostly of: chicken, red meat, various fruits, various vegetables, eggs, bagels, peanut butter, milk, and cottage cheese. I'm trying to drop from 245 lbs @ 18% BF to 220 lbs @ 12% BF.

Strength Training Session I
Mondays @ (3:00-5:00)
Medicine Ball Overhead & Back Throws
Deadlift Variant (ss) Broad Jumps
OH Press Variant (ss) DB Rows
Medicine Ball Decline Russian Twists

Strength Training Session II
Wednesdays @ (3:00-5:00)
Medicine Ball Rotational Slams
Squat Variant (ss) Box Jumps
Bench Press Variant (ss) Chin-Ups
Kettlebell L-Ups

Training Scheme:
Compound Movements: 3-5 sets @ 1-3 reps @ 85-95% 1RM
Accessory Movements: 3-5 sets @ 5-8 reps @ N/A

Recovery:
Ice Therapy @ 20-30 minutes per day
Flexibility Training @ 20-30 minutes per day

Rugby Training Session I
Tuesdays @ (4:30-7:00)

Rugby Training Session II
Thursdays @ (4:30-7:00)