Rugby League Strength Training

[Bignik92]

Monday:
Incline db press 28's 2x12 2 x 10 s/s chin ups 1 x 7, 3 x 6

Db shoulder press 3 x 10 24s, s/s db rows 28s 3 x 8

Dips 3 x 6-8
Trx rows 2 x 10

[Bignik92]

Wednesday: rotator cuff excervises s/s 3 sets of 6 pull ups (over, under, parallel grips)

Giant set of: military press 40kg 3 x 8, 8kg lateral raises 3 x 8, upright rows 3 x 8, db shrugs 32kg's 3 x 8

Bw dips 2 x 8 s/s curls 3 x 8

Triceps push downs 3 x F s/s 16kg hammer curls 3 x 8

2 x 1 min front plank
1 x 30 sec e/side side plank

[Bignik92]

2 min warm up rowing machine
10 x 150 (target under 30 sec) 30 sec rest

Rotator cuff x 2

Dips 3 x 8
Incline db press 28's 4 x 8
Press ups 3 x 10 s/ incline db flyes 12kg 3 x 8, s/s side laterals 4 x 8-10
Triceps push downs 3 stage drop set 3 x 20,20,20

[Bignik92]

Thursday:
Wide grip pull ups 3 x 5
Narrow grip lat pull downs 3 x 8 75kg
Seated rows 4 x 8-10 75kg
Shrugs 30kgs 4 x 10 s/s incline db rear delts 7.5s 4x 10-12
Front and side raises 3 x 8 each 7.5kg
Db curls 15s 1 x 8
The curled rack 15's 12.5s 10s 7.5s 5s 2.5a failure on each
Repeat but hammer curls

7 min run on treadmill

[Bignik92]

Monday:
Flat bench 90kg 2 x 5, 70 x 10 s/s rear delt flyes 6's 4 x 10

Incline db press 3 x 8 32.5s s/s dips 3 x 6-8 s/s wide pull ups 3 x 6
Db skull crushers 12.5s s/s tricep push downs

[Bignik92]

Wednesday:
Wide pull ups 4 x 6, s/s cable lateral raises 4 x 8
Narrow grip lat pull downs 3 x 8 77, 84, 77kg, s/s pec dec rear delt flyes 3x12
Db rows 32.5s 3 x 8 s/s seated db press 22.5s 3x8
Seated cable rows 75kg 3x8
Preacher curls s/s overhead rope extensions 3 x 10

[Bignik92]

First session back after a week off:
Monday:
Treadmill incline 1.5% 2.2km in 11 min need to do 2.4 between 10-11 min.

Flat bench 90 5 x 5
Db row 34kg 5x5
Military press 30 x 5
40 x 5
50 3 x 5
Seated Db press 24's 4 x 8
Db incline rear delts 3x10 8kg s/s Db hammer curls 16s 3 x 10-8

[Bignik92]

Wednesday:
Cross trainer 10 x 30 sec high resistance high speed, 30 steady

Treadmill incline 2.5: 4 x 1 min 14.4kph 1 min walk. Then back/arse twinged so stopped

[Bignik92]

Monday: steady run this morning, still got pain in back think it's a trapped nerve

Upper body: rotator cuff excercises, press ups, tricep push downs 2 sets warm up

Flat bench press: 2x4 95, 3x4 92.5
DB rows 5x 4 40kg
Pull ups 4 x max
Dips 2 x 8
Military press 5 x 4 52.5

[Bignik92]

Thursday:
Deadlift 60kg 3 x 5 s/s
Military press 50kg 4 x 5

Leg press 3 x 5 s/s
weighted pull-ups 5kg 3 x 5
+ 1 set of Bw pull ups x 5

Goblets squats 2 x 10 20kg s/s
Bench press 70kg 3 x 10

Rear delt pec dec flyes 3x12 s/s
Db curls 3 x 8 15kg

Rugby training in evening

[Bignik92]

Saturday:
Bike: 2km low resistance high speed

Rowing machine: 100m /20s rest
200m /40s rest
300m /60s rest x 2
200m /40s rest
100m /20s rest x 5

Bike 3km low resistance high speed

[Bignik92]

Monday: flat bench 95 4 x 4
Speed bench 60 x 5
50 3 x 5
Seated cable row: 90 4 x 4
Military press 55 4 x 4
Pull ups 4 x max
Tricep push downs s/s db truces extensions

Treadmill 2.2km 9:30m

[Bignik92]

Monday:
Flat bench 100kg 4 x 3
Speed bench 50 3x5
Military press 60kg 4x3, 40kg x 8
Inverted row s/s press ups 4 x 8-10
Pull ups 5 x max
Db hammer curls s/s db skull crushers 3 x 8-12
Cable curls s/s triceps push downs 2 sets
Pec dec s/s lat pull downs 3x8

100m row x 3 20 sec rest

[Bignik92]

2km bike warm up
Leg press 4 x 8 150kg
Nordic curls 3 x 6 s/s pull throughs 3 x 8
Split squats 40kg 5x5
Step ups 3 x 8 30kg

Abs circuit: crunches 3 x 20
Med ball sit ups 10kg 3 x 20
Hip leg thrusters 3 x 20
Med ball twists 10kg 3 x 20

Rowing machine 10 x 100m sprint, 20 sec rest

[Bignik92]

friday : upper body

bench press 95 5x5
db rows 40kg 5 x 5 s/s military press 52.5 5x5
seated db shoulder press 24 2 x 6, 22's 2x8 s/s seated lateral raises
cable rear delt flyes 3 x 10-15
rope tricep extensions 3 x 10 s/s cable curls 3 x 8-12

[Bignik92]

Monday:
Ez bar curls 3 x 8 30kg
Flat bench 80 6 x 6-8
Pull ups 4 x max neutral grip
Shoulder press machine 40kg 3 x 10 s/s side laterals 8kg 3 x 10
Face pulls 3 x 15

5k run

Ab circuit x2 20 crunches, 20 10kg med ball sit ups, 20 thrusters, 20 med ball twists

[Bignik92]

Leg press. 4 x 8-12 200kg
Reverse lunges 50kg 3 x 8
RDLs 40kg 3 x 15
Hyper extensions 3 x 8 s/s calf raises 3 x 20

[Bignik92]

Monday after 12 hour shift
Flat bench 3 x 4 100kg
Drop set 60 x 10

Incline db bench 32s 3 x 8

Chest press machine 3 x 6-8

Dips 1 x 6
1 x 5

Better than nothing

[Bignik92]

Wednesday: ab circuit 3 x 20 10kg twists, 20 crunches, 20 bicycle crunches, 20 ankle taps, 20 toe touches, 20 dorsal raises
7 x 150m row - 30 sec rest
2.5k on bike

Thursday: 2k on bike
Rotator cuff

Leg press 4x5 max stack s/s seated cable row 4x5 90kg

Push press 40kg 4x5 s/s box jumps 4 x 5

Bench press 85kg 3 x 8 s/s kb swings 18kg 3 x 8

Shoulder combo 3 x 8, 8, 8 (side thumbs up, side thumbs down, front raise)

Bicep curl 40kg 2 x 8 30 kg 1x9 s/s triceps rope push downs 40kg 3 x 15

Two sets of rear felt flyes

[Bignik92]

wednesday:
Bench 100 2x5
97.5 2 x 5
95 x 5

Bent over row 70kg 2 x 5
Seated row 90kg 3 x 5

Incline db bench 38s 3 x 8
35s 1 x 8

Pull ups 4 x 10, 10, 7, 6,

Cable flyes 4 x 10 s/s rear felt flyes 4 x 10

[Bignik92]

Thursday:
4 x 4-6 leg press max weight
High pulls 4 x 40
2 x 4 60kg

Weighted vest squat jumps 5x5

Leg curls 4 x 8

18 minute metabolic conditioning with 3 stage plank finisher

[Bignik92]

Session at work on my break Tuesday:

Flat bench 80 4 x 8--10
70 2 x 8-10
Incline Dumbbells 32.5s 4 x 8-10

Incline db flyes 15s 4 x 8
Flat db flyes 5 x 8-10 15kgs

[Bignik92]

Wednesday:
Rowing machine 10 x 150m > 30 seconds- 30 second rest
Close grip parallel grip pull downs 5 x 10
Chest supported rows5 x 6-8
Wide lat pull downs 5 x 8-10

Thursday: circuit 30 seconds on each exercise, 4 minute rest at end, 2 sets.
Fast feet
Boxing
Box jumps
Burpees with a tuck jump
20kg kb swings

Weights: rear delt pec dec flyes 5 x 10
Db shoulder press 10 x 27.5s
2 x 10 30s
10 x 27.5s
None supported seated press 1 x 10 15s

Side cable laterals 3 x 10 s/s shrugs 5 x 10
Side db laterals 2 x 10 with 10s
Incline rear delt flyes 5 x 15 with5s

Bleep test to level 10

[Bignik92]

Saturday: Thai boxing (incorporated an an ab circuit)

After that cardio blast: row 300m target > 60 secs straight away into 5 press ups, 10 oblique mountain climbers, 5 up downs. Repeat 3 times no rest

[Bignik92]

Monday;
Bench press: 90 x 5, 95 x 5, 100 x 5, 100 x 5, 95 x 5

Chest supported row 5 x 5 45kg of plate loading

Pull ups 4 x 8-10

Pec dec s/s lat pull down wide grip 4 x 10-15

Tricep push down 3 x 10

[Bignik92]

Tuesday: assisted pistol squats 5x5
Single leg leg press 5 x 5
Db Romanian deadlifts 20kg dbs 4x8
Step ups 18kg dbs 3x8

Wednesday:
Rowing machine intervals
100m >20 sec
200 > 40
300 > 60
400 > 1:20
500 > 1;40
500 > 1;40
400 > 1:20
300: > 60
200 > 40
100 > 20

3km cycle.

[Bignik92]

Thursday:
Military press 50 x 5
50 2 x 5
55 2 x 5

Weighted pull ups 10kg weight vest 5x5

Seated db shoulder press
25 x8
27.5 e x 8

Bench press 70 x 10
80 3x10

Seated cable rows 4 x 10 s/s rear felt incline bench flyes 5kg dbs 3x12-15

[Bignik92]

Friday: 3k on bike
2 rounds of 1 min plank moving2.5kg plates, 15 Swiss ball Roll outs, 8 e/side pollof presses

5k steady state hill run

[Bignik92]

Saturday:
Nordic curls 2 x 5 bw
2 x 5+10kg weight vest then last set drop set further 5 body weight

Leg press 5 x 5 max stack

Lunges 30kg 4 x 8, s/s barbell curls 2 x 8 30kg then last two sets preacher curls 2 x 8, s/s tricep pushdowns 4 x12

Goblet squats 25kg 3 x 8 s/s
Db skull crushers 15s 3 x 8-12 into db close grip presses x6-8 s/s
Db curls 3 x 8 17.5s first set then 15s

[Bignik92]

Tuesday:

10kg med ball supine chest throws 3x5

Bench 5 x4 100kg
S/s barbell bent over row 50kg5 x 10

Incline smith machine bench 4 x 6-8

Db flyes 15kgs1 x 10
17.5s 3 x 8-10

Lat pull downs 4 x 8-10 82.5kg s/s Db pullovers 2 x 8 20kg, 2x8 27.5kg