four day split very rough so far… reps sets not worked out yet… offseason also…
Hang Snatch
Clean Pull
step ups
Back / Bicep
Squat
Front Squat
RDL
Bench
Alt DB Incline
Shoulder/Tricep
Push Jerk
Hang Clean
Clean Pull
Box Step-up
Back/Bicep
Squat
Bench
Alt DB Incline
Glute Ham
Shoulder/Tricep
before i work out sets and reps etc… what does everyone think…
Id get some OH pressin in there Bar bell over your head anytime is going to build your whole body
Phill
Neck and core work bro…and what does the warmup look like?
Some ideas for the neck:
Single arm shrugs
Posting on head
Flexion with bands or towel
Goals? Position?
Age?
this is where i got to last night before i went to sleep… on top of this i like to do plyos for warmup… ie depth jumps…box jumps… squat jumps and vj into split squat… all very low volume… one each day…
Monday
Hang Snatch
4x5
Clean Pull
5x3
Power shrug
3x8
Box Step-up
2x12
Back circuit 1
Pullup/hammer curls
3x12
Tuesday
Front Squat
5x3
Squat
3x20
SLDL
3x12
Bench
3x8
Push ciruit 1
Dips/side laterals
3x12
Thursday
Push press
4x5
Hang Clean
5x3
Clean Pull
3x8
Box Step-up
2x12
Back circuit 2
Rows/concentration curl
3x12
Friday
Speed Squat
5x2
Close grip bench
3x12
Incline bench
3x12
SLDL
3x8
Push circuit 2
DB press/side laterals
3x12
ok so some folk think that i should do walking lunges or something instead of one of the stepups… and also doing sldl 2 times… ghr still hurting my knee…
as far as position back row…
goals… just improve…
my o lifts suck…
squat is good… front squat is good benching etc also good… overhead work sucks…
I wouldn’t bother reinventin the wheel. Ashley Jones has plenty of stuff to keep you happy at his website:
www.getstrength.com/articles.asp
His credentials are amazing and this is how most national-league rugby union teams I’ve met train.
Off season is pretty short when playing spring and fall rugby.
Figure out what you need to improve most, size, strength, fatloss, endurance etc and go for it.
As you get closer to the season make sure you get a bunch of conditioning work in.
[quote]Zap Branigan wrote:
Off season is pretty short when playing spring and fall rugby.
Figure out what you need to improve most, size, strength, fatloss, endurance etc and go for it.
As you get closer to the season make sure you get a bunch of conditioning work in.
[/quote]
why not focus on all… done that all my life…
all the conditionng etc is seperate from the weights…
[quote]DrSTU wrote:
I wouldn’t bother reinventin the wheel. Ashley Jones has plenty of stuff to keep you happy at his website:
www.getstrength.com/articles.asp
His credentials are amazing and this is how most national-league rugby union teams I’ve met train.
[/quote]
hows that reinventing the wheel… i dont get it…
what so differnt from what i to what is on that site…
Thats the USC football workout, exactly.
It is very simliar to USC’s stuff. I haven’t looked at anything from Carlisle for a few years though. It is pretty basic old school speed and strength days.
If GHR are bothering your knee, replace them with Good Mornings instead of RDL’s twice per week.
Simply follow a linear periodization model based on Prilipins (spelling?) numbers. That is better than free lancing.
Yes, do another single leg exercise instead of step ups twice.
You may think about going a regular db incline or bar incline instead of alternating twice per week.
You may also think about benching before squatting on one or both of those days. That way you will get a bit more out of your bench.
Put more back work in.
[quote]Cowboy92 wrote:
It is very simliar to USC’s stuff. I haven’t looked at anything from Carlisle for a few years though. It is pretty basic old school speed and strength days.
If GHR are bothering your knee, replace them with Good Mornings instead of RDL’s twice per week.
Simply follow a linear periodization model based on Prilipins (spelling?) numbers. That is better than free lancing.
Yes, do another single leg exercise instead of step ups twice.
You may think about going a regular db incline or bar incline instead of alternating twice per week.
You may also think about benching before squatting on one or both of those days. That way you will get a bit more out of your bench.
Put more back work in.[/quote]
did you see the updated one…
[quote]ninesemesters wrote:
Thats the USC football workout, exactly. [/quote]
based on it…
When I played rugby I wished I had spent less offseason in the weightroom and more time running… I say run, run, run, and do powercleans and neck work. But dont forget to run.