Introduction
I’m entering a new league where I will no longer be the biggest guy on the pitch, the fastest,the strongest or the best conditioned. But I do listen to my coaches and work my ass off.
This past spring my season came to an abrupt end as I suffered a foot fracture and still feel some discomfort running on it. I was bummed that I couldn’t lead our rugby team to a NE Championship my senior year of high school.
But I intend to bring what I can to the table in hopes of being a starter as a freshman on my college’s rugby team. I also plan on competing in my first PL competition in a few months for a little bit of fun and as a good challenge.
Stats
Age: 18
Height: 5’9
Weight: 185 lbs.
Position: Flanker (Jumper) / Center
Squat: 315 ATG
Deadlift: 385 Conventional [NO STRAPS]
Bench: 205 (pathetic)
Program
- Number of reps changes weekly *
High Reps —> Low Reps
Monday:
DB Powerclean – 3 sets
Back Squat – 4 sets
DB Incline Press – 3 sets
SLDL – 3 sets
Cable Rows – 3 sets
DB Curl to Press – 3 sets
Tuesday:
- Plyometrics
Power Hops – 3 sets x 10 reps
Squat Jumps – 3 sets x 10 reps
Bounding – 2 sets x 25 meters
Power Skips – 3 sets x 10 reps
- Conditioning
4 sets x 400 meters (2 minute rest between sets)
2 sets x 200 meters (1 minute rest between sets)
2 stadiums
Wednesday:
Deadlift – 4 sets
Bench Press – 3 sets
Lunges – 3 sets
Push Press – 3 sets
Chin-Ups – 3 sets
Thursday:
- Plyometrics
Power Hops – 3 sets x 10 reps
Squat Jumps – 3 sets x 10 reps
Bounding – 2 sets x 25 meters
Power Skips – 3 sets x 10 reps
- Conditioning
20 minutes HIIT
Friday:
DB Snatch – 3 sets
Front Squat – 4 sets
DB Decline Bench – 3 sets
Rack Pulls – 3 sets
Bulgarian Squats – 3 sets
CG Rack Lockouts – 3 sets
Saturday:
2 mile run
Sunday:
Off