A Rugby Winger and His Workouts

Training Training Logs
61

Sept 18

Track Work

250m - 35.9
200m - 27.0* double tapped the button and didn’t get a time, so I did another 200m at the end which felt slower but was 27.0
150m - 18.8
100m - 11.9
50m - 6.7

Pretty good session, it’s my first time doing this in a while and I wasn’t expecting miracles. Pleased to go sub 12 which shows my top end speed is still there somewhere. If I can get on the track through the winter then this is probably a good session as it’s 5 minutes rest between each run and I can get it done in half an hour.

Push Press 3 x 77.5kg, 2 x 77.5kg, 3 x 75kg - seriously don’t know why I increased last week so I dropped back down after failing a rep

OHP 4 x 8 x 52.5kg

A1 Bench Press 4 x 6 x 92.5kg

A2 DB Rows 4 x 10 x 27.5kg

Front & Side Bridges, 90 sec each

Another session where i’m not feeling it, trundled through this and switched out ab ripper for bridges. I’m a bit stressed about work and money at the moment so i’m not going to panic about the slump in energy levels, will just maintain the numbers until I get back in the rhythm of things.

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Sept 19

AM Session:

Power Clean 3 x 6 x 60kg

Front Squat 5 x 72.5kg, 3 x 82.5kg, 6 x 92.5kg - still had a rep or two left in me, it’s looking good

Stretching

Short and sweet. First cycle of 5/3/1 the maxes were 10,6,4 this week was 10,7,6 at a heavier weight so i’m improving well. I think I was repping 115kg years ago so that’s a target to surpass.

PM Session:

Rugby Training

Another poor session. I did my best to get involved but as a winger there’s not much room to move as you have to be the last man. The coach concentrates far too much on the forwards and the backs are all left standing around. I don’t care if it means I won’t be selected for the 1st or 2nd team, i’m not going to training again as i’m far better off doing my own sessions which are 10x harder.

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Sept 21

AM Session:

Track Work

600m warm up jog/skip

Drills E (straight leg scissor variations)

3 x 200m, 2 x 200m (2.5 mins between reps, 10 mins between set) - 27.5, 29.2, 27.3 26.5, 26.3 avg 27.4

I found my training session plan for 2009-2010 and put some of the drills in. As it still feels like pre-season conditioning I thought I might include circuits somewhere in my week as well as drills before my track sessions. For the time being i’m not attending rugby training so I have the freedom to put in more track work to make up for it.

When i’m fit and fast my target is to go sub 26 in all five runs, and when I can achieve that the session progresses to 250/150m split runs and so on. Today was the first in a while and in my head I thought 27. would be the end result. Shame about the second run, I sometimes forget that aiming to run 2 seconds off your pb is still pretty damn fast and I overly cruised the bend on this run and had no speed to take on the straight. Very pleased with the final two runs as I thought running 26.5 would leave me with nothing for the last one.

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[quote]Fezz wrote:
Another poor session. I did my best to get involved but as a winger there’s not much room to move as you have to be the last man. The coach concentrates far too much on the forwards and the backs are all left standing around. I don’t care if it means I won’t be selected for the 1st or 2nd team, i’m not going to training again as i’m far better off doing my own sessions which are 10x harder.[/quote]

Does this mean you are not playing rugby any more or are you just taking a break? I know how annoying it is to attend training and then be bored standing around getting nothing out of it.

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man your strong for your weight, how long have you been lifting weights for if you dont mind me asking

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Bird - yeh I think having read your log you are in a similar situation, where you have more desire to train than most people who are happy to turn up and have an easy session. I will still be playing at weekends, but probably for the 3rd team.

Darren - Cheers man, been lifting 10 years, properly for seven. Took me about four years to get this strong and i’ve been fluctuating ever since.

Sept 23

Track Work

600m warm up jog/skip

Drills A and C (A-variations and cycle ankle, calf, knee all with run-outs)

2 x 20m, 2 x 30m, 2 x 40m

80m, 100m, 120m - 9.4, 11.9, 14.3 First run was good, last two were poor. I cut the recovery but probably tired myself out with the drills.

I feel faster and more supple after the drills and extended warm-up but my hip flexors were tiring in the drills.

Bench Press 5 x 85kg, 3 x 95kg, 4 x 107.5kg - not had the best week and half-expected a double, so i’ll take four.

Close Grip Bench Press 4 x 8 x 80kg

DB Incline Hammer Rows 5 x 10 x 20kg

3 Way Shoulder Raise 4 x 10 x 6.25kg - what a difference! 1.25kg isn’t much, but a 25% increase is. Was doing doubles by the end.

Hollow Rock 60 secs

Planks - 60 Front, 40 Side, 40 Side, 60 Front - my training partner had planks so I joined in

Saturday night involved a 13 hour shift, tequila and a 5.30am bed, and Monday morning was 4.30am wake up, so my weekend has been really poor for recovery. Should be back on track now and might schedule in a deload week if my upper body sessions continue to be tough.

67

Sept 24

Power Clean 3 x 3 x 82.5kg

A1 Front Squat 4 x 6 x 85kg - thighs felt pumped

A2 Vert. Jumps 4 x 6

RDL 4 x 6 x 95kg - increased again, really worked on my shoulder cues, think the limiting factor is how much weight I can hold while maintaining correct shoulder position. I used 80% of my effort for the shoulders and felt it that extra bit in the hammies. Killer exercise.

I don’t think front squat needs to go up yet as i’m still finding my groove. Quality session, no issues.

Sept 25

OHP 4 x 8 x 52.5kg

Bench 4 x 6 x 92.5kg

DB Rows 4 x 10 x 27.5kg

3 Way Shoulder Raise 4 x 10 x 6.25kg - dug deep and did each set with no rest, normally pause around 5-6 reps of the lat raise and do doubles to finish.

First time without push press, noticed the freshness I had for bench. I feel like the volume of work is too much like a maintenance phase when I should be improving my strength over the winter. Will see if actually playing rugby at the weekend makes a difference as the replacement to that was running (i.e. zero arm work).

68

Sept 26

AM Session:

Track Work

Drills E

3 x 200m, 2 x 200m 27.3, 27.3, 26.5 26.8, 26.6 avg 26.9

Really pleased with that series, I’m still holding back in the first few runs because I know pushing it half a second too much will mean a 29 or 30 in the next rep. I was writhing on the floor afterwards, think I paced it pretty perfectly and couldn’t have given any more.

PM Session:

Power Cleans 3 x 6 x 65kg

Front Squat 5 x 65kg, 5 x 75kg, 8 x 85kg - only maybe one rep in the tank

Pullups (30 sec rest) - 14, 6, 4, 3, 3

Back to my 30 rep pullups. Front squat was interrupted by a phone call before the final set so I had about 15 mins standing which wasn’t ideal. I left a rep as i’m hoping to play rugby on Saturday, currently first reserve for the 3rd team, so with any luck someone will pull out the squad.

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[quote]Fezz wrote:
Bird - yeh I think having read your log you are in a similar situation, where you have more desire to train than most people who are happy to turn up and have an easy session. I will still be playing at weekends, but probably for the 3rd team.
[/quote]

We are in a similar situation. I dont understand why some people are willing to waste 4-5 hours a week of standing around on a grass pitch and not put any effort into training. Im thinking of playing in a lower division next year, more just for fun, and that way I can concentrate a bit more on lifting.

I like your training by the way. Is this a specific program or is it your own program?

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I know, even the ones that do put the effort in then go straight to the pub to undo all the effort they’ve put in. I chose an individual sport for the last few years because I couldn’t imagine counting on other people to match my effort and desire to train, which ironically all the sprinters have and I guess 4 x 100m relay is the only teamwork they do.

Sept 28

Rugby Match

3rd Team (Lost 40-8)

Wasn’t picked but got asked to join in last minute. Played all the second half, the opposition had better fitness and speed, and they broke away a number of times and probably scored 3 tries in 3 minutes in a particularly good spell in the second half. I did my best to stop it, and even ran across the pitch to try and stop the opposition winger scoring - ended up high tackling him by accident as I was trying to rip the ball off him.

I didn’t have any chance to run at pace, but I ploughed into a few of their backs at pace and at one point was tackling their forwards quite well. The team were promoted 3 leagues this season, as they are put in a league based on where the 1sts and 2nds play, so they said expect to lose most games. I was a bit gutted I didn’t score, on a few occasions I hit top speed and screamed for the ball but they weren’t quick enough to pass to me and i just fly past. I find once i’ve played a few games with someone they know when to expect me and I get a lot more of the ball.

Sept 29

Bench Press 5 x 75kg, 5 x 85kg, 9 x 97.5kg - I had one poor rep and my friend tried to spot me on the last one but I had it. Don’t touch the bar unless I ask for help!!

Close Grip Bench Press 4 x 8 x 80kg

Incline DB Hammer Rows 5 x 10 x 20kg - probably a bit light, will go 22.5kg next time

3 Way Shoulder Raise 4 x 10 x 6.25kg

Hollow Rock Abs - 77 secs

Really pleased with that, bench has been off a few sessions in a row and I feel 9 reps is about as much as I could expect. Should have a good sprint session tomorrow as i’ve been stretching a lot.

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Oh and Bird its my own program but i used a rugby training template and just put my own stuff in there.

Sept 30

Track Work

2 x 20m, 2 x 30m

6 x 60m (20m IL) - 7.58, 7.54, 7.49, 7.44, 7.39, 7.47

2 x 90m (30 secs) - 11.1, 11.2

Couldnt believe each run was faster til the 6th. Walk back recovery but was able to go flat out each time. The 90s were like chasing someone the full pitch then having to chase a kick clearance - this is something that i faced a few times on Sat and really struggled with.

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Oct 1

Power Clean 3 x 3 x 85kg - first set was scrappy but after that I got myself fired up and aggressive, as well as working on full triple extension

A1 Front Squat 4 x 6 x 85kg

A2 Vert. Jumps 4 x 6

RDL 4 x 6 x 95kg - The reps were fine but I have so little left that I drop the weight and jerked my back slightly on the final set

Ab Ripper X

Solid leg session, those front squat & jumps seem to only get harder. I could feel a lot of tightness in my legs from sprints yesterday so I will get some stretching going on either today or tomorrow.

73

Oct 2

OHP 4 x 8 x 55kg - up from 52.5kg, had to grind out the last two reps

A1 Bench Press 3 x 6 x 92.5kg, 5 x 92.5kg - Probably the combination of heavier OHP and the superset pushups made me miss final rep

A2 Explosive Pushups 4 x 6 - I do complex training for lower body so why not upper? Just as brutal as Front Squats & Vert. Jumps, cheers Dan John

DB Rows 4 x 10 x 27.5kg

3 Way Shoulder Raise 4 x 10 x 6kg - at work gym and had 6kg DBs, thought a handle would be easier than using tri-grip plates but it was just as tough

I’m tempted to say good session… even though I missed a rep it was probably down to needing more rest rather than lacking strength as some of the middle sets I cranked out all six with hardly any effort. I found it so much harder with the explosive pushups, which if anyone’s interested in replicating I did them the second after I racked the bench. Always used to wait 30 secs for a complex set but doing it immediately is just horrific and I love it.

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Oct 3

Power Clean 3 x 6 x 65kg

Front Squat 3 x 70kg, 3 x 80kg, 8 x 90kg - felt really light today, had a few reps to spare

Pullups 14, 4, 8, 4 - not with 30 secs rest, mish mash to 30 total

Planks 3 mins total

Good front squats as same number of reps as my 5+, arms were a little tired so no real structure to my pullups.

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Oct 4

Stretching

Focussed mainly on calves but included hip flexors, hamstrings and quads.

Oct 5

Rugby Match

3rd Team (Lost 77-12)

We’re in the wrong League this year and are a social side playing teams that are quite competitive. I managed to tweak my hamstring in the first 10 minutes and was scared to go beyond 50% running speed after that. It put a dent in my mentality and I couldn’t commit to any tackles or ask for the ball. We spent most of the match trying to stem the flow of tries, and actually offered some competition to them in the final 15 minutes. I managed to score our second try, driving two of their players back a few metres and touching down under the posts.

Hamstring isn’t that bad, will probably try my repeat 200’s tomorrow. I think it was the excessive stretching that did it, normally if I was racing on a Saturday i’d get the stretching done Thursday night so I had a full day on the Friday to let the muscles get used to their new length.

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Oct 6

Bench Press 3 x 80kg, 3 x 92.5kg, 6 x 102.5kg

Close Grip Bench Press 4 x 8 x 80kg

Incline DB Hammer Row 5 x 10 x 22.5kg - increased from 20kg and really felt the difference in my lats

3 Way Shoulder Raise 4 x 10 x 6.25kg

Pretty good session, bench feels good and I probably saved a rep in that effort.

Oct 8

Power Clean 3 x 3 x 85kg

SL Deadlift 8 x 40kg, 8 x 50kg, 2 x 8 x 60kg - Limitation in RDL was keeping upper back form, so switched to single leg

Back Squat 2 x 8 x 90kg, 9 x 90kg - these were deep, I changed from front squat to hit the HS more

Hip Raise 3 x 12 - back on a bench and feet on a chair, pushing through heels and getting full RoM

Band ISO Holds 3 x 3 x 15 secs - these are from sprints, it’s holding in the three main positions during a sprinting stride, targetting hip flexors, glutes and hamstrings in that order

Bodysaw 3 x 20 - just being a sissy and avoiding ab ripper

I wanted to target hamstrings more so that I know the tweaks aren’t due to imbalance or weakness. Power cleans were really easy, must be the lack of sprinting the day before that does it. SL Deadlift really tired my hammies out, I normally do it with dumbbells but I tried the barbell and that worked well, focus was on getting the back leg straight and raised up as well as holding form with the upper back.

By the time I got to squats I was fucked, wanted 3 x 12 but couldn’t hit double figures, right at the bottom of the movement my hamstrings gave me that really nauseous feeling and I actually fell over after racking the third set. Hip raise and ISO holds were assistance work and I like those just to add a bit more volume to the training program for the day.

My name’s down for Saturday, my leg is probably 80% healed and once i’ve recovered from this session i’m going to do the 200 session on the track and as long as I can run a 26 seconds 200m without feeling any kind of twinge I think i’ll be fine to play.

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Oct 9

OHP 3 x 8 x 55kg - took a set out

A1 Bench Press 4 x 6 x 92.5kg

A2 Explosive Pushups 4 x 6

DB Rows 4 x 10 x 27.5kg

3 Way Shoulder Raise 4 x 10 x 6.25kg

I did boxing with a few of my bootcampers yesterday and today, I think absorbing the force of their punches has really tired out the inside of my elbow joints. I had the strength in bench but it hurt to bend my elbow and that took all enjoyment from the session. I’m really annoyed with myself for not getting my eating in check so i’m going to keep a calorie count for the rest of the month as i’ve noticed my muscle definition has gone and I look pretty out of shape.

78

Oct 10

Track Work

Drilils E (Straight Leg ones)
3 x 200m, 2 x 200m - 27.9, 27.8, 26.9 28.0, 27.9 avg 27.7

Not my best sequence but I held a little back and my legs were still feeling it from Tuesday. I did expect mid 27s so a little disappointed that I was mainly around 28.0.

Power Cleans 3 x 6 x 67.5kg - shouldn’t really be increasing these as i’m going for power but it feels too easy at 65kg

Front Squat 5 x 75kg, 3 x 85kg, 6 x 95kg - starting to feel easy when unracking it, pleased with that and left a rep in the tank.

Planks, 3 mins

Good session, all done by 8.30am. Think i’ll stretch later today rather than leave it until the day before rugby, it should allow me more recovery time for my muscles to adjust.

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Oct 12

Rugby Match

3rd Team (Lost 86-10)

Tweaked my hamstring early in the game last week so I broke away from the team and did my own track warm-up, missed all set play practice and just spent 30 mins focussed on being fully ready. I tackled someone in the first two minutes and my leg got trapped under 4-5 people, they were shouting for me to roll away but if I moved I knew i’d pull a muscle. I spent the next five mins massaging it with my thumb and after that it was actually fine and I could go about 80% with no worry.

We were quite equally matched and i’d say man for man we were better, but they were well drilled and capitalised at every opportunity. Our forwards work as hard as they can but take a few seconds too long to get to the breakdown, and unless our ball carrier stays on his feet he ends up on the floor and has to release the ball with no support and we get turned over every time.

I made some good tackles, unhappy to miss two key ones, one I was covering at full back and had a guy one-on-one, thought he’d strayed into touch but he dived for the corner and scored, and the second one some big guy handed me off in the face and made me look a right twat. Moved to flanker for last 10 mins and doubled as a free role as an extra back, got up to full speed and came off the outside centre’s shoulder and had enough pace to just run round the winger and score.

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Oct 13

Bench Press 5 x 85kg, 3 x 97.5kg, 2 x 110kg - disappointed is not the word. two reps!? must have tired arms from rugby

Close Grip Bench Press 4 x 8 x 80kg

Incline DB Hammer Rows 5 x 10 x 22.5kg

3 Way Shoulder Raise 4 x 10 x 6.25kg

Hollow Rock 73 secs

What is that bench?? Two reps? I did six at 107.5kg last week. Taking positives, I completed it and I think that’s equalling the furthest i’ve gone with 5/3/1 bench before, so breaking new ground in 3 weeks time when I go for 112.5kg. I’ve never benched more than 110kg, though I have done a double at that weight last year. Rest of the session actually felt really light, particularly rows considering I struggled last week.