College Rugby Training Log

Training Training Logs
21

December 19 2016
Squat Day

  • 2x3x30yd sprints
  • Box Jumps 3x3 at 36in
  • Squat
    220x8
    220x8
    220x8
    220x8
    220x8
  • Reverse Lunges (switched to these because I was feeling slight pain in my knees from forward lunges and tried these and don’t feel the same pain)
    45x10
    45x10
    45x1
  • Hypers
    10x15
    10x15
    10x15
  • Weighted Crunches
    25x15
    25x15
    25x15
    25x15
22

December 20 2016
Bench Day

  • OHB Throws x10
  • Chest Pass Throws to wall x10
  • Bench Press
    150x8
    150x8
    150x8
    150x8
    150x8
  • Pullups
    BWx10
    BWx10
    15x10
  • Face Pulls
    60x15
    60x15
    60x15
    60x15
  • Side Laterals
    20x8
    20x8
    20x8
    20x8
  • Barbell Curls
    85x10
    85x10
    85x10
  • Overhead Extensions
    60x10
    60x10
    60x10
  • DB Shrugs
    55x10
    55x10
    55x10
23

December 22 2016
Deadlift Day

  • 10yd starts x5
  • Box Jumps 6x3 at 36in (felt easy)
  • Deadlift
    245x8
    245x8
    245x8
    245x8
    245x8
  • Barbell Split Squats w/chains (tried these out since the gym I’m at over christmas break has chains)
    45x6
    55x6
    65x6 (weight not including chains, each rep done w/pause at bottom, explode at top)
  • GHR ss Banded good mornings
    BWx12
    BWx12
    BWx12
  • Abs 200 reps total
24

December 23 2016
Military Day

  • OHB Throws x10
  • Chest Pass Throws x10
  • Military Press
    85x8
    85x8
    85x8
    85x8
    85x8
  • Triceps Death
    135x5 (no board), 135x5 (two boards), 135x5 (three boards), 135x5 (two boards, 135x2 (no board
    135x5 (nb), 135x5 (2b), 135x5 (3b), 135x2 (2b), 135x2 (nb)
  • T-Bar Rows
    90x12
    90x12
    90x12
    90x12
  • Face Pulls
    60x15
    60x15
    60x15
    60x15
  • Rope Pushdowns
    60x15
    60x15
    60x15
    60x15
  • Strip Set Chain Curls
    45+chainsx8
    45+chainsx8
    45+chainsx4 drop 45x8
    45+chainsx7 drop 45x15
  • DB Shrugs
    55x15
    55x15
    55x15
    55x15
25

December 26 2016
Squat Day

  • Hurdle Hop into 10yd sprint 3x10yds (Track hurdle at lowest height)
  • Sled Resisted Sprints 4x20yds w/45lb plate added
  • Sprints from 3-point stance 3x30yds
  • Squats
    200x3
    225x3
    245x8
    245x8
    245x8
  • Barbell Split Squats
    95x10
    95x10
    95x10
  • Hyperextensions
    15x15
    15x15
    15x15
  • Med-Ball Crunch to twist
    10x15
    10x15
    10x15
    10x15
26

December 27 2016
Bench Day

  • OHB Throw x8
  • Kneeling Chest Pass Throw x8
  • Bench Press
    140x3
    155x3
    170x8
    170x8
    170x8
  • Pullups
    BWx8
    15x8
    25x8
  • Face Pulls
    60x15
    60x15
    60x15
    60x15
  • Side Laterals
    20x8
    20x8
    20x8
    20x8
  • Incline Curl
    30x10
    30x10
    30x10
  • Rope Pushdown
    60x10
    60x10
    60x10
  • DB Shrugs
    60x10
    60x10
    60x10
27

December 29 2016
Deadlift Day

  • Hurdle hop into 10yd sprint x3
  • Box Jumps 5x2 at 40in
  • Deadlift
    230x3
    255x3
    275x8
    275x8
    275x8
  • Split Squats w/Chains
    65x6
    75x6
    85x6
  • GHR
    5x8
    5x8
    5x8
  • Abs 250 total
28

December 30 2016
Military Day

  • OHB Throw x6
  • Chest Pass Throw x6
  • Military
    75x3
    85x3
    95x8
    95x8
    95x8
  • Strip-Set Chain Barbell Pushups
    1 chainx10/Bodyweightx10
    2 chainsx10/1chainx8/Bodyweightx4
  • Incline DB Row
    30x12
    30x12
    30x12
    30x12
  • Face Pulls
    60x20
    60x20
    60x20
    60x20
  • Strip-Set Chain Curls
    Bar w/chainsx10/Barx15
    Bar w/chainsx8/Barx10
    Bar w/chainsx6/Barx10
    Bar w/chainsx4/Barx10
  • Pushdowns
    60x15
    70x15
    80x15
    90x15
  • DB Shrugs
    60x15
    60x15
    60x15
    60x15
29

January 2 2017
Squat Day

  • Hurdle Hops into 10yd sprints x3
  • 20yd Falling Starts x4
  • 30yd sprints in 3-point stance x3
  • Squat
    165x5
    200x3
    235x2
    250x1
    270x13 (PR)
  • Bulgarian Split Squats
    115x10
    115x10
    115x10
  • Hyperextensions
    25x15
    25x15
    25x15
  • Weighted Crunches
    25x15
    25x15
    25x15
    25x15
    Also did some planks at the end
30

January 3 2017
Bench Day

  • Chest-Pass Throws to wall x6
  • Overhead Slams x6
  • Bench Press
    115x5
    140x3
    165x2
    175x1
    185x10
  • Pullups
    BWx10
    15x8
    40x11
  • Face Pulls
    70x15
    80x15
    90x15
    100x15
  • Side Laterals
    15x12
    15x12
    15x12
    15x12 drop 10x12 drop 5x12
  • Incline Curls
    35x10
    35x10
    35x8
  • Overhead Extensions
    60x10
    60x10
    60x10
  • DB Shrugs
    70x10
    70x10
    70x10
31

January 5 2017
Deadlift Day

  • Box Jumps worked up to 42in
  • Hurdle Hop to 10yd sprint x3
  • Pushup into 10yd sprint x3
  • Deadlift
    190x5
    230x3
    265x2
    285x1
    305x12 (PR)
  • Split Squats w/chains
    75x6
    85x6
    95x6
  • GHR
    5x12
    5x12
    5x12
  • Abs 300 total reps
32

January 6 2017
Military Day

  • Chest Pass Throws x6
  • Overhead Slams x6
  • Military Press
    65x5
    75x3
    90x2
    95x1
    100x14 (PR)
  • Incline DB Press
    50x20
    50x12
  • Bent-Over Row
    135x8
    135x8
    135x8
    135x8
  • Face Pulls
    60x20
    60x20
    60x20
    60x20
  • Barbell Curl
    45x21s
    45x21s
    45x21s
    45x21s
  • Pushdowns
    100x15
    100x15
    100x15
    100x15
  • BB Shrug
    135x15
    135x15
    135x15
    135x15
33

Training maxes I’ll be using for next wave:
Bench: 235
Squat: 360
Deadlift: 400
Military: 135