Introduction
Just completed physical therapy and was cleared to return to training and conditioning. I haven't trained seriously in the past few months, except for physical therapy and specific muscular testing. In the first few weeks I need to address all muscular imbalances accumulated during my injury (patellar tendonitis), and get my diet in check.
Training Program
Progressions:
DL Finisher ----------- Tire Flips
Med Ball Slams ------- Sledgehammer Swings
Conditioning ---------- Rugby Training
General Warm-Up
1. Stationary Bike 5 Minute Warm-Up
2. Joe Defranco’s Agile Eight
Knee Specific Warm-Up
1. Reverse Treadmill Walk @ 10.0 Incline
2. Knee Rehabilitation Exercises
3. Light & Explosive Movements
General Cool-Down
1. Stationary Bike 5 Minute Warm-Up
2. Static Stretching
3. Ice Therapy
In The Kitchen
Meal 1
1.0 scoops of whey
1.0 medium banana
0.5 cups of oats with honey and flaxseed
Meal 2
1.0 servings of chicken, walnuts, red peppers mix
1.5 servings of canned spinach
Pre-Workout
0.5 scoops of whey protein
1.0 servings of blueberries
1.0 servings of green tea
Post-Workout
1.0 scoops of whey & oats protein
1.0 servings of gatorade
Meal 3
1.0 servings of chicken, walnuts, red peppers mix
2.0 servings of sweet potato baby food
Meal 4
0.5 can of tuna
1.0 servings of light mayo
2.0 slices of bread
Meal 5
1.0 cups of cottage cheese with sugar-free jelly and cinnamon
1.0 cups of 1% milk
Daily Supplements
2 multi-vitamins
3 grams of taurine
5 grams of creatine
5 grams of fish oil
10 beef liver pills
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Thread: College Rugby Training (SCRFU)
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04-17-2010, 11:18 PM #1
College Rugby Training (SCRFU)
Last edited by aempowerlifting; 04-18-2010 at 07:10 PM.
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04-18-2010, 12:58 AM #2
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04-18-2010, 06:27 AM #3
I'm traditionally a Westside guy. I've competed in powerlifting and throughout high school always relied on Westside training principles. However, I did find that I was severely lacking in muscular endurance on the pitch (I felt my hits getting substantially weaker pretty soon into the match).
The training is split up:
Lower / Olympic
Core Training A
Strongman Conditioning + Flexibility Training
Core Training B
Horizontal Push/Pull
Lower
Vertical Push/Pull
I'm relying on this right now to get back into the swing of things after post-therapy. I actually got the idea from the program off one of Coach Ashley's programs. However, during summer training (June-August) if I see a noticeable difference from the change from intensity to volume, I might keep this as an off-season program. If I see no changes, or worse, I'll return to my traditional Westside set-up and incorporate more conditioning into the program.
Again, this program is an experiment and using it to correct some muscular imbalances caused from my injury. I would love to move straight back into Westside training, but I've realized the smarter you train the longer you'll be training and the more you'll gain.
Thanks for the support!
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04-18-2010, 10:33 PM #4
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