Thursday Training
warmup/stretch
Squat
185x3
205x3
225x3
Assistance - low rows, GHR, abs
Conditioning - 1000 meter shuttle x2
Squat felt good today, I believe I could have gotten 6 reps or so. Conditioning was brutal, my times for the shuttle were 4:45 for both. That isn’t a very good time, but I really just wanted to get a starting point today.
WOW never knew union was catching on so fast over trhere 
Seems u have found the right mix for the 2 to work side by side
How are the Rugby League teams (if any)
[quote]Warriors4lyfE wrote:
WOW never knew union was catching on so fast over trhere
Seems u have found the right mix for the 2 to work side by side
How are the Rugby League teams (if any)
[/quote]
Yep it seems to be growing pretty quickly. I saw an interview with the head of USA rugby and he said there were over 2 million children that learned/played rugby in their Physical Education classes this year. That’s huge
I couldn’t tell you about and league teams, I haven’t heard of any league teams in the US. I’m sure there are a few, but it seems to be almost completely union teams here.
Friday Training
warmup/stretch
Press
85x5
95x5
105x5, then I repeated all 3 sets again
Assistance - Low rows and rope pulldowns
Conditioning - 1000 meter shuttle x2
Press felt really strong so I repeated the work sets again. Did a quick couple sets of rows/pulldowns and hit the field. The shuttles kicked my ass yet again.
Monday Training
warmup/stretch
Squat
185x3
205x3
225x3
Assistance - Db press 4x10-12, Chest supported rows 4x12, abs 3x15
Squat felt great and strong yet again.
Monday Conditioning Practice
warmup/stretch/etc
2 rounds through a circuit consisting of:
Tire flips
Agility drill
Burpees
Sprints
Jumping up and down on a tire
Pushing a tire back and forth between partners
Walking up and down a tire on our hands
After this it started storming pretty bad, so we moved under an underhang and did various bodyweight stuff for another 20 minutes
Tuesday Practice
warmup/stretch/etc
Circuit consisting of:
Tire flips
Running with a slosh pipe
Agility drill
4 on 4 drill
Burpees on a tire
Defensive alignment drill
Walking up and down a tire on our hands
Rucking drill
We ran through this whole thing twice, ran some sprints, ran through it twice again, and then ran more sprints
This whole process took about an hour and 45 minutes
Wednesday Lifting and Recovery
warmup/stretch
Bench
135x5
155x5
175x5
200x1 paused
Assistance - back raises, lat pulls, abs
20 minutes in the hot tub/pool
Thursday Practice
warmup/stretch
Then we played touch 7s the entire time
Match Recap from Saturday
This weekend we got back into conference play, it had been about a month since our last conference opponent. It was a long drive, and after a couple of bye weeks I was concerned that we might come out flat.
The A side kicked off and it took them about ten minutes to get it going, but from there they played well. They won 57-7.
On the B side, I got the start at 2nd row and played the full match. We also got off to a slow start, but after about ten minutes we started playing like we should have been. We won our match 43-5, and I also scored my first try of the season.
With this win, we have now officially clinched a spot in the conference tournament (though it was pretty much clinch after our last victory).
The A side is now 6-0, and the B side is 3-1. We’ve got a bye week next weekend and the following week we play the team who clinched the other playoff spot in our division. They are undefeated as well and this will be a huge game for us.
Monday Lifting and Conditioning
Lifting
warmup/stretch
Box Jumps- 3x3
Squat- 165 for 6 sets of 2
DB Bench- 3x8-12
Lat Pulls/rear delt raises- 3x12
Weighted Situps- 3x8-12
Practice
warmup/stretch
45 minutes of:
Shuttle runs
Burpees on a tire
Bag drill
40 meter sprints
Tuesday Practice
warmup/stretch
Offloading drills
Worked on quick mauls
Worked on lineouts
Bag drills
Wednesday Lifting and Recovery
warmup/stretch
Bench- up to 185x5
Split squats- 3x8
Low rows/shrugs- 3x8-12 of each
Ab/low back circuit- 2 sets through
Hot tub/pool for 20 minutes
Thursday Practice
warmup/stretching
Leauge scrimmage (whole team)
Forwards scrimmage
Lineouts
Bag Drill x3
Scrums
Bag Drill x2
Friday Lifting, Recovery, and Practice
Lifting
warmup/stretching
Press- 3x8
DB Incline- 3x15
Cable rows/shrugs- 4x8-12 each
Abs/low back circuit- 2 sets through
Hot tub/pool for 20 minutes
Practice
Kickoffs/Counter attacks
3 vs. 2 drills
Touch Scrimmaging
We got in an extra practice since this is a bye week. I also got out of class early and had a couple hours to kill, so I got in an extra lifting session.
Nothing was very demanding but it was good to get some extra work in.
Sunday Lifting
warmup/stretch
Box Jumps- 3x3
Box Squats- 195 4x2
DB Bench- 50s x12,12,9
Abs/Low back circuit- 2 sets through
Lat pulls/rear raises- 3x8-12 each
Hot tub/pool for 20 mins
Great lifting session today. Box squats were fast, and I was only resting about 30 seconds between each set. I also got more reps on DB Bench than last week.
Congrats on making the conference tournament.
tweets
I just discovered this thread looking for rugby workouts like I used to have when I was playing. I played prop for FSU my freshman & sophomore year (2010-2012) but ended up getting hurt and having to transfer home to Arizona State after my rugby career was over. I always loved playing against you guys, I started playing B side my freshman year and got my shit rocked a couple times by some of your bigger guys. I’m gonna start using some of your workout plans to get back into the shape I was when I was playing, I’ve dropped a bunch of prop fat from 285 down to 220 but I want to get back to my playing strength. Hopefully these workouts help, great thread
If anyone is still around to see this, I started posting my training log again.
Here’s the link: The Trainings of a College Rugby Player - Training Logs - Forums - T Nation