After just returning back from surgery in time for pre season. I intend to build back my strength through use of impeccable form and extra mobility and recovery methods.
Starting with a strength phase with a good amount of volume to build back size.
Todays workout:
Flat Bench Press 5 x 4 80kg
Military Press 3 x 5 42.5kg s/s clap press ups 3 x 3
Trx Press ups 3 x 12
Dips 2 x 6
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Thread: Rugby League Strength Training
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07-17-2014, 10:17 AM #1
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 221
Rugby League Strength Training
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07-21-2014, 10:08 AM #2
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 221
Yesterday first leg session since February and first time doing weighted full body compounds since my surgery:
Squats: 5 x 4 80kg
Deadlifts 4 x 6 80kg s/s seated jumps 4 x 5
Ski Squat Holds 2 x 30 seconds s/s split squats 2 x 5 24kg kbs
Today:
Single Arm DB Snatch 3 x 3 25kg db
Chins ups 4 x 5
Bent over row 3 x 5 60kg, 70kg, 60kg, s/s med ball slams 3 x 5
DB Shrugs 25's s/s prone trap raises 5kg dbs
Rowing machine 5 x 30second sprints 30 rest *Target 150m per interval. More of a flush out for my legs from yesterday so their not sore for club training tomorrow.
Plank 60 seconds
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07-23-2014, 11:37 AM #3
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07-28-2014, 09:44 AM #4
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 221
Last friday:
Hang power cleans 4 x 2 60kg
Romanian deadlifts 4 x 4 80kg
Hip thrusts s/s kb swings 4 sets
planks 2 minutes total
Today: Bench Press 5 x 4 90kg
DB shoulder press 22.5's 3 x 5 s/s clap press ups
Weighted Press ups +20kg 3 sets x 10
Pec dec 2 x10
Stationary Bike: 3 x 1 minute >100rpm 1 minute slow. then 10 minutes just steady cycle. Had a hard weekend on the ale so fitness was grim haha
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07-30-2014, 10:30 AM #5
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08-04-2014, 01:05 PM #6
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08-06-2014, 02:26 PM #7
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 221
Did a conditioning workout:
20 minute on punch bag to warm up
Then a circuit of tabatas:
Burpees tabata
V sit ups tabata
Prisoner squat jumps
Barbell Clean and press
Tuck jumps
Birddogs
Hip raises
On the spot sprints.
Total of 32 minutes of tabata
Needless to say I was absolutely smashed from that. Putting big shift in for pre season fitness!
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08-07-2014, 01:51 PM #8
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08-11-2014, 12:25 PM #9
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 221
Played a match Saturday, rested Sunday, today did:
Decline Bench 60kg 3x12 s/s press ups x15
Seated row 3x12 s/s chin ups x amrap
Leg press 3x12 s/s lunges 40kg x8
Db shoulder press 25's 3x12 s/s upright rows 25kg x8
Team training tomorrow might go do light power session and arms in gym during day.
Game on Wednesday evening
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08-15-2014, 10:17 AM #10
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 221
training last night, 4 week testing. Had improved in strength and fitness.
Todays workout Back and Shoulders:
Pull ups 5 x 5
DB shoulder press 3 x 10 27.5's
Seated rows 80kg 3 x 10 s/s Cable Side Laterals 3 x 10
Lat Pulldowns 3 x10 s/s 3 x 8 'perfect push ups' Press ups
Pec Dec Rear Delt Flyes 3 x 15 s/s DB shrugs 3x10 30kg's
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08-19-2014, 09:10 AM #11
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08-19-2014, 09:13 AM #12
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08-28-2014, 08:34 AM #13
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08-29-2014, 10:00 AM #14
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09-03-2014, 02:39 PM #15
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 221
Conditioning boxing class tonight.
20 minute bag work
Tabata circuit: 4 mins each excervise
Pull-ups
Burpees
Romanian deadlifts
Ab roll outs
Deep squat tuck jumps
Med ball v sit ups
Then sprinting on spot super setted with burpees and squat jumps for few minutes til exhaustion
50 press ups to check out
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09-04-2014, 01:59 PM #16
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09-08-2014, 07:21 AM #17
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09-09-2014, 11:26 AM #18
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09-11-2014, 10:13 AM #19
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09-13-2014, 05:16 AM #20
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 221
Absolutely annihilated legs with a high rep bodybuilding type workout week before season starts just to change things up and rest my back.
Glute/hip activation circuit
Pre exhaust leg extensions 4x12
Leg press 4x8-10 final set 3 stage drop set
Leg curls 4 x 8
2 sets 50kg Romanians x 12 to stretch hammies
2 sets of 6 single leg trx squats
Single leg curls 4 x 8
2 sets of hack squats 60kg to finish off quads
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09-14-2014, 07:33 AM #21
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 221
Really enjoying rugby at the moment, winter season starts next saturday, so hyped. Loving training too now we've got a good new coach in. Also refound my motivation for the gym and to make gains which i haven't had for the good part of a year or 2! On track using supplements, multi and 3000mg fish oil every day, optional iron tablet if tired and got calcium magnesium zinc tablets. Pre workout started using L-Leucine 3-5g which seems really good, keeps me focused in sessions and i feel strong without the obvious buzz and comedown of normal pre workouts. Using Whey protein in 30 minute slot after every session and having one other shake throughout the day.
Today Upper body strength:
Bench press 92.5kg 2 x 6 1 x 9
Db rows 40kg 3 x 6
Seated DB shoulder press 25kg x 6, 32.5's 1 x 6 ( felt really good about this )
Pull ups 3 x 6
Tricep push downs 3 x 8-12
Rear delt flyes on pec dec 3 x 10-15
Core circuit: weighted v ups (6kg) 10 reps, Leg raises x 10, swiss ball knee tucks x 10 went twice through this
Then 2 x 1 minute planks
Good session.
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09-17-2014, 02:49 PM #22
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09-18-2014, 07:41 AM #23
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 221
Upper Hypertrophy... had to drop a few sets today because i was limited on time and had to leave early.
Warm up with rotator cuff excercise, trx rows, trx X, Y, T's.
Flat DB Flyes (20kg dbs) s/s Flat DB bench Press (35kg dbs) 4 x 8
Incline DB bench Press 30's 3 x 8
Db Row 37.5kg 4 x 8
Db Shoulder press 25's s/s DB Curl 17.5's 2 x 8
Lat pull downs 2 x 8
got training tonight then first game of season saturday.
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09-23-2014, 01:17 PM #24
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09-26-2014, 06:29 AM #25
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09-29-2014, 08:26 AM #26
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10-01-2014, 03:55 PM #27
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10-02-2014, 01:23 PM #28
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10-03-2014, 09:05 AM #29
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10-06-2014, 12:06 PM #30
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