Rugby Workout

[Jhendo11]

In need of some help for a good rugby workout. I have been lifting for over a year now and I have seen some major gains and I love working out everyday. I am on a 6 day a week split Monday/Thursday Chest and Tris, Tuesday/Friday Back and Bis, Wednesday/Saturday Shoulders and Legs. Now it's a great workout and like I said I have seen great gains and still am but I am a rugby player at my University and I truly love the sport. I played sports all throughout High School but never have gotten so into something like I have with rugby. So why I'm posting this is I need help from everyone to put together atleast a 5 day a week workout with workouts that are going to help me with rugby. I never have done deadlifts, cleans, etc but I have a team trainer that can teach me the form. So I just need help putting together this workout and I don't want it to be like 3 workouts a day, like I said I love being in the gym and working my tail off to get better. Also please don't say you don't need to be in there everyday because honestly I feel like I do. Maybe I could do 3 days of the compounds and 3 days of my split? I appreciate all the help in advance everyone.

[Afrozac]

Good to hear your living the sport mate!

Might help if you name your position, when training is for your club/school and when the games are?

Don't rub out skills and condition session, coaches and rep teams will choose a player that has great skill and conditioning over a big strong guy.

Another note, if your in the in-season the ideal workout is 2-3 full body weight workouts. 3 is probably pushing it tbh but. If you need a plan/routine, the first sticky thread in the sports section on here has a pretty good full body split, and I've made some good gains of it!

If you're in the off season, then that's much easier and more suited to you by what you've said, how your wanted to train. In my off season, I do a push/pull/leg day, back to back in a well resting on the 7th day. Mixing it up from hypertrophy and strength training is very important as well!

Don't forget your core! Core training is massively important in rugby and is something alot of players forget about in order to get more show of muscles. Not just sit ups and crunches. Things like planks, med ball twists, etc. Just mix the exercises up and do your core every second day!

Hope this helps you mate! Sorry if some of it doesn't make sense, in a rush because I'm going fishing haha. All the best mate! If you need anymore help, just shoot me a PM!

[Afrozac]

Another note, LEARN TO DEADLIFT AND CLEAN! Haha

[Jhendo11]

I'm a starting wing and I play in a pretty competitive DII conference. We play every Saturday this whole semester. I currently am learning proper cleans and deadlifts. What are all the rugby related strength workouts I can do?

[krakkerz]

Most sporting related weight training is 3 or 4 days per week. If you feel you need to do 6 days a week in the gym, you're probably going to just have to keep doing what you are doing.

You knew that already, though. When you want to train to get better on the field, you'll switch routines.

[Jhendo11]

I guess I could do a 3 day a week workout. How would you guys do it? Workouts, and order of them if you could.

[Jhendo11]

By the way I actually found out I am now the starting outside center now.

[jmmainvi]

My best guess is something like 5/3/1. Just don't go crazy with the assistance work, and increase your deadlift 5lbs per dl workout instead of 5lbs per cycle.

Gets you in the gym 4 days/week for lifting. You can program in power cleans on your squat day, or your squat AND deadlift day if you're super ambitious. Then there's still 3 ays off per week where you can work on sprints or whatever. Just make sure you eat enough.

[Jhendo11]

Can someone direct me to a good 3 day plan then?

[krakkerz]

Can someone direct me to a good 3 day plan then?

Normally, I'd say Starting Strength. But you've been lifting a year and should have it down pat by now. So I'm going to recommend Bill Starr's 5x5 routine. There are a few iterations and you can find the one that fits best for you.

Google it and have a look around this site.