The Football Faq!((PLEASE READ BEFORE STARTING A THREAD ABOUT FOOTBALL Q's))

[PotKettleBlack]

Yeah Chin-up.

Although rugby players are a fairly weak bunch in the gym, even at the top, I don't think those standards are too high for a player outside of colts. I struggle on a few, but they are not extreme.

The rep ones are good as it causes one to focus on multiple strength qualities at once. The are not hard ie 10 reps with abut 70% 1RM or 15 reps with 50%, but they make sure you don't focus only on getting the maxes up.

Hmm, I don't necessarily agree with the statement you've made, but okay. And yes, the high reps exercises are good for not focussing just on max lifts, but seriously, doing chin-ups with my bodyweight is hard... Lol. I've been weight training for a couple of years, but I still struggle.

[Sean_Jmu]

I can accept all....but what about rippa rugby?

kids who play rippa rugby get such a fright when they play full contact, someone runs at them and they step out the way and dont put a shoulder in and get ran over like a truck

also kids running with the ball never break a tackle because

bad for the physical aspect of the game, will improve passing out of the tackle but Id rather see one smash line break than 8 phases of basketball

[rugby121]

anybody watching the conclusion to the premiership this weekend?

I got tickets to the final and would love a sale v wasps final

could be exciting, leicester could still sneak in and so could london irish

Iv got my tickets sorted! Im hoping for a wasps-bath final myself.

[PotKettleBlack]

Iv got my tickets sorted! Im hoping for a wasps-bath final myself.

I think that's the final right there, with Bath winning. They're just on fire at the moment.

[N10CT]

NZ Academy of Sport does the same type of thing

Honestly I can't see it really being that beneficial, sure if I had that kind of money to throw around i'd do it just to see what there teaching and all...

But there not going to make you a superstar overnight like they claim

The actual coaching isn't to bad $$$ wise it's the other stuff. But what would be great for players from countries like US/canada would be 6 weeks coaching and assessment etc at a level you could never find at home, add the fact you would be playing with players alot better than you, which unless you are so bad you ring everyone down, will improve you.

[tomahawk1984]

Just trying to work on a preseason training program. It will mainly be Olly lifts to get a good strenght platform.

What do people think to:

4 weights sessions a week and then a dedicated Core- so swizz ball session

OR

5 Smaller weight sessions but have some swizz ball work at the start also including it when doing seated shoulder press also bench press!?

Along with this i will be doing 2 rowing sessions from the Concept Rower Plan.

What you all think? I will post a proper plan up soon. Im going to go hard for the next 3 weeks and then have a week off (due to work commitments).

Do people think that amount of training could be over training?

Over training really depends on the person, if you have a high training capacity you should be fine, the only way to really find out is to suck it and see, if you are worried about overtraining then start with 3 sessions and add in the 4th if you are feeling good. I'm saying this assuming not all 4/5 sessions will be maximum effort type stuff.

As regards to the swiss ball my opinion is if you are doing lots of olympic lifts then holding a heavy bar over your head will do more than anything you can do on a swiss ball. I would however do heavy ab work such as side bends and standing ab work on a cable stack.

[Will87]

Over training really depends on the person, if you have a high training capacity you should be fine, the only way to really find out is to suck it and see, if you are worried about overtraining then start with 3 sessions and add in the 4th if you are feeling good. I'm saying this assuming not all 4/5 sessions will be maximum effort type stuff.

As regards to the swiss ball my opinion is if you are doing lots of olympic lifts then holding a heavy bar over your head will do more than anything you can do on a swiss ball. I would however do heavy ab work such as side bends and standing ab work on a cable stack.

Cheers for the response. Im jsut working on the work out now so i will post it up when it is done. It will be 3 - 4 sets heavy and then a fast set..... i know it sounds wiered but i find that this helps me the best and i get good gains and strength. I think i may keep it to 4 weight sessions, 3 will be olly lifts and one will be strongman training (done at the rugby club) I may change another one for sandbag training but i am unsure yet.

With regards to the core sesson i may keep it on a seperate day because i like to do shoulder rehab that day while doing my core work.

As i said above i think i will do 3-4 heavy and then a slight variation to that exersice as fast 1 set 15 reps!! I dont know why but i seem to find this works well along with

3 heavy sessions and then a speed session! I started off like this but thne to get more gym time i brought the speed and the heavy together so it like shocks the muscle after you have done some heavy lifts. It does mean that not all my lifts are max but this is why i start with a different exercise each time.

I will post the plan up over the next few days!

[Will87]

Oh and in my opion BATH v WASAP's final......BATH to win!

[Zee Deveel]

Agreed, Bath v Wasps final... Wasps to win.

I'd like Sale to do it, but I don't think they will.

[Will87]

Agreed, Bath v Wasps final... Wasps to win.

I'd like Sale to do it, but I don't think they will.

I gotta stick to the roots..... BATH to win!!

Should we start a little rep betting for teams in the finals? all the people who get it wrong then have to rep the winners?

ill sort it out now!

EDIT: Lets wait till the leauge places are determined first!!

[Dom_88]

Anyone check the Hurricanes - Force game? David Pocock is a ****in monster. And he's my age...goddamn.

[Sean_Jmu]

I cant see it being a wasps bath final, isnt it more likely a wasps v bath semi??

I would think gloucester would win being at home, wasps win and sale win

Id like to think wasps would turn bath over at home and would like to see sale, easpecially with mcalister, chabal and the other show stoppers they have winning too

[ruga buga]

Anyone check the Hurricanes - Force game? David Pocock is a ****in monster. And he's my age...goddamn.

yes what a game!

Pocock is my favourite player in the super14 along with nick williams(blues no. 8) they both are great players

[Will87]

If it stays the way it is at the moment it will be:

Gloucester (home) v Sale
Bath (home) v Wasps

Personally i think the only position that will change will be sale, either stay in the play offs or go out. Bath only need a point to stay in second place..... it will be interesting though!!

[Zee Deveel]

Anyone check the Hurricanes - Force game? David Pocock is a ****in monster. And he's my age...goddamn.

What about James O'Connor playing for the Force? 17!

[JuiceLT]

Well... I'm trying to speed up and maintain my muscle mass.

My program is:

Monday: Chest back, supersetted
Bench press: 5x5
decline bench press: 4x5
incline dumbell press: 4x5
Incline flyes: 4x6-8
lat pull down: 5x5
barbell row: 4x5
Cable row: 4x5
wide grip row: 4x5

After this, I have rugby practice, plyometrics included.

Tuesday: Bis tris, supersetted
preacher curl: 5x5
incline curl:4x5
Hammer curl: 4x5
Skullcrusher: 5x5
decline close grip bench press: 4x5
single arm dumbell extension: 4x5

Wednesday: Legs and shoulders
Power cleans: 4x5
Power snatches: 4x5
Squats: 5x5

I then have a game each friday

Sunday: Sprints

10 yards x3
20 yards x3
30 yards x3
40 yards x3

What do you guys think?

Im a bit stubbed on how long of a break i should take between sprints and also should I keep low repititions to be more explosive and strong on all lifts?

[PotKettleBlack]

Hmm. I think Bath to win the Prem, as I've stated before... But I just wish my local team were capable of staying in the damn thing. Leeds, obviously. We're too good for Division One, but not good enough for the step up. There needs to be some form of middle league created or some shiz like that.

[Dom_88]

yes what a game!

Pocock is my favourite player in the super14 along with nick williams(blues no. 8) they both are great players

Williams is the flyhalf for the Blues. My fave super14 players have gotta be Jean De Villiers and Chavhanga

Well... I'm trying to speed up and maintain my muscle mass.

My program is:

Monday: Chest back, supersetted
Bench press: 5x5
decline bench press: 4x5
incline dumbell press: 4x5
Incline flyes: 4x6-8
lat pull down: 5x5
barbell row: 4x5
Cable row: 4x5
wide grip row: 4x5

After this, I have rugby practice, plyometrics included.

Tuesday: Bis tris, supersetted
preacher curl: 5x5
incline curl:4x5
Hammer curl: 4x5
Skullcrusher: 5x5
decline close grip bench press: 4x5
single arm dumbell extension: 4x5

Wednesday: Legs and shoulders
Power cleans: 4x5
Power snatches: 4x5
Squats: 5x5

I then have a game each friday

Sunday: Sprints

10 yards x3
20 yards x3
30 yards x3
40 yards x3

What do you guys think?

Im a bit stubbed on how long of a break i should take between sprints and also should I keep low repititions to be more explosive and strong on all lifts?

Try an upper/lower split. There's no reason for a full arms day when you play a sport.

[ruga buga]

no NICK WILLIAMS is blues 8th man, you are thinking of williams the flyhalf of the highlanders, sorry but you are wrong here ...

[Dom_88]

no NICK WILLIAMS is blues 8th man, you are thinking of williams the flyhalf of the highlanders, sorry but you are wrong here ...

Lol my bad. I realised this watching the game.

[Zee Deveel]

Williams is the flyhalf for the Blues.

Nah that's Nick Evans.

[tomahawk1984]

Well... I'm trying to speed up and maintain my muscle mass.

My program is:

Monday: Chest back, supersetted
Bench press: 5x5
decline bench press: 4x5
incline dumbell press: 4x5
Incline flyes: 4x6-8
lat pull down: 5x5
barbell row: 4x5
Cable row: 4x5
wide grip row: 4x5

After this, I have rugby practice, plyometrics included.

Tuesday: Bis tris, supersetted
preacher curl: 5x5
incline curl:4x5
Hammer curl: 4x5
Skullcrusher: 5x5
decline close grip bench press: 4x5
single arm dumbell extension: 4x5

Wednesday: Legs and shoulders
Power cleans: 4x5
Power snatches: 4x5
Squats: 5x5

I then have a game each friday

Sunday: Sprints

10 yards x3
20 yards x3
30 yards x3
40 yards x3

What do you guys think?

Im a bit stubbed on how long of a break i should take between sprints and also should I keep low repititions to be more explosive and strong on all lifts?

Try an upper/lower split. There's no reason for a full arms day when you play a sport.

If you are trying to maintain mass and not put any on you could possibly get away with a 2 day split. I like the Wednesday session but the Monday one looks too long. If I was going to do a split like this I'd rotate excercises every 2-3 weeks. You could then do some bi/tris at the end and have Tuesday off.

[Triple6]

last 20minutes of the Reds v Crusaders was awesome...

[Zee Deveel]

Argh.. It's gonna be a ****ing Wasps, Leicester final again isn't it!

[PotKettleBlack]

Argh.. It's gonna be a ****ing Wasps, Leicester final again isn't it!

No... I still expect Bath to come through.

[ruga buga]

last 20minutes of the Reds v Crusaders was awesome...

it sure was, that reds lost, thought they were gonna pull it off

[monatu]

the 4th position on the log is really looking shaky for the super 14

how did everyoen go this past weekend?

my ****en team lost like 20-12 to a team we should have beaten. We scored at the start of the 2nd half to get the lead 12-10 and they stepped up the intensity and outplayed us the rest of the match.
Hurts more than previous weeks where we have lost by huge margins

[Will87]

What do you guys think?

I will be doing each set once a week plus kettle bell training? Probs doing 4 sets 5-8 reps....

WORK OUT A

Front Squats
Bent Over Rows
Good Mornings
Shoulder Press
Decline Press
Upright Row

WORK OUT B:

Deads
Bench
Clean & Jerk
Lat Pull Down
Tri Throw
Lat Rise- Front & Side

WORK OUT C:

Up Right Row
Shoulder Press
Spilt Squats
Good Mornings
Dumbell Press

Will be doing 2 rowing sessions a week and then on a tue or thurs i will be doing kettle bell and strong man training. What do you guys think? Wil this be good for presean training and adding bulk/ strength?

[tomahawk1984]

What do you guys think?

I will be doing each set once a week plus kettle bell training? Probs doing 4 sets 5-8 reps....

WORK OUT A

Front Squats
Bent Over Rows
Good Mornings
Shoulder Press
Decline Press
Upright Row

WORK OUT B:

Deads
Bench
Clean & Jerk
Lat Pull Down
Tri Throw
Lat Rise- Front & Side

WORK OUT C:

Up Right Row
Shoulder Press
Spilt Squats
Good Mornings
Dumbell Press

Will be doing 2 rowing sessions a week and then on a tue or thurs i will be doing kettle bell and strong man training. What do you guys think? Wil this be good for presean training and adding bulk/ strength?

Thats a lot of volume. If you eat enough there is no way you won't grow on a programme like this as long as you can recover properly.

One thing I would say is keep an eye on your shoulders, especially your front delts. Movements like all types of bench presses and squats hit them indirectly. Strong man training will also work them. And if you hurt your shoulders then you can't do anything.

[Will87]

That was what i was thinking.....im struggling with shoulders because my right keeps dislocating and i need to work on my back and rear shoulders to get them stronger so im having a seperate day for that. Do you think i should change it a little then?

well the training at the moment is looking like this:

Week One:


Mon Gym A (Lunch)
Tues Row (lunch) Kettle Bells (pm)
Wed Gym B (am)
Thurs Row (lunch) Sand Bag (pm)
Fri Core (pm)
Sat Gym C
Sun REST

Week Two (Due to being away with work on sat n sun cant train, maybe a quick run)


Mon Gym A (Lunch)
Tues Row (lunch) Kettle Bells (pm)
Wed Gym B (am)
Thurs Row (lunch) Sand Bag (pm)
Fri Core (pm)
Sat Run
Sun REST



Tom - what work out do you do? Also what do you think?

I will be eating a large amount of food and also hopefully recovering sometimes lol. I may consider buying ultimate guide to weights training for rugby./