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  1. #1
    Registered User AlCak's Avatar
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    Additional work over current routine

    My friend has mandatory training sessions with his rugby team on Monday and Fridays. He isn't new to lifting and is pretty built. It seems to me as if his current weekly routine lacks in volume and emphasis on certain muscles. His goal is strictly strength. What would additional work on tuesdays and thursdays look like (Game on wednesdays), what is missing and what exercises should be incorporated?

    Routine:

    Monday:
    - Nordic Hamstring Curls 3 x 4reps
    - Split Squats 4 x 6, 6, 4, 4reps
    - Bench Row 4 x 6, 6, 4, 4reps
    - Reverse Cable Woodchops 4 x 8-12reps
    - Dumbbell Shoulder Press 4 x 6, 6, 6, 10reps
    - Bench Press 4 x 5reps
    - Lat Raise/Front Raise until failure 12+reps
    - Single leg hurdle jump 3x3rep

    Fridays:
    - Belt Squat Machine 4 x 6, 6, 4, 4reps
    - Barbell Jump Squats 3 x 4reps
    - Incline Bench Scarecrows 4 x 10reps
    - Banded Squat Jump 3 x 4reps
    - Dumbbell Row 4 x 8-12reps
    - Hip thrust 4 x 6, 6, 4, 4reps
    - Bench Press 4 x 6, 6, 4, 4reps

    Thanks in advance
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  2. #2
    Registered User AlCak's Avatar
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    Bump
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  3. #3
    Registered User intlifter's Avatar
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    Originally Posted by AlCak View Post
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    Cleans (power, hang, whatever) would be an excellent addition. They are a great exercise for developing power and have a very positive impact on athletic performance.

    If this is someone who is unfamiliar with the move, hang cleans are probably best to start with.

    He could/should also incorporate deadlifts or a variation, particularly if strength is a goal.
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  4. #4
    Registered User AlCak's Avatar
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    bump
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