Rugby Season Strength Training

Training Training Logs
21

Monday 24th

Bench Press - 3 rep week

bar 2 x 5
50kg 3 reps
60x3
70x1
77.5x3
87.5x3
100x3 - felt like I could have grinded up that fourth rep but for the first cycle or two I think I’m going to '‘leave a few in the tank’ as wendler puts it, to see if it helps progress as he says it should

-supersetted-
6x5 DB rows 25kg

BBB incline press 5x10 with 60kg
-superset-
semisupinated pull ups with towels wrapped on the bar to challenge my grip 5x6reps

upright rows for the left arm 3x10 with 15kg

In a week my bodyfats gone down from 13.9 percent to 13.6 percent and my weights floating between 88 and 90 kg diets staying as is - 100 grams of carbs -protein 260 grams minimum - fat 90 grams minimum not going overboard (e.g. 200grams)

22

2:45 till 4pm

Sevens training at school

Started with skills - passing in fours, using different running lines, miss passes scissors loops etc.

6 on 6 touch game (low on numbers) 14 minutes 1 minute break to switch halves after 7 minutes (on a full pitch)
-rest/water break for 5minutes-
6 on 6 again
-rest for 2 to 5 mintues-
6 on 6 for about 10 minutes i think.

Squats

Power Cleans - worked up to a single with 95 kg which is a PR for me
Squats all the reps are performed with maximum accelleration I’ve found this helped me learn to accelerate on all my big lifts - 80kg/100/110 all for 3 reps. 125 for 3, 145 for 3, 162.5kg for 3 (this was pretty hard)

Good Mornings - 62.5 kg varied the stances 3 x 8
bulgarian split squat jump 3x5each leg supersetted with underhand shoulder width grip pull ups 3x5

23

Diet today -

300 grams of protein at least

carbs - 128 all from Surge during workouts

fats - around 150grams i think

3062 calories total this about what I’m trying to hit. I making an attempt to back load all my carbs (eat them during and post workout only, and stick to 100 grams of carbs unless it’s neccesary e.g. today when I needed two servings of Surge for the two training sessions. I read the 100gram carb cure article and the forum and the author (Waterbury or Shugart I can’t remember) said make no real effort to lower fat and protein just make the sources good and they have been.

24

No lifting today just a rugby session at the club, 30 minutes working on skills and running lines, the rest was spent on team attack or unit work.

140 carbs
280 approx protein
fat = 120 on the dot i think

forgot to take my hot second HOT-ROX at lunch time I was falling asleep by the time training rolled around at 7pm… I definitely need more sleep.

25

AM school sevens training again
I have nothing left in my legs from yesterday

PM Military press day

Press - top sets of 50x3 55x3 62.5x3 the 3 rep took a while to lockout
performed 5 reps of chins after every press set includign the warm up set

BBB Bradford Press 5 x 10 x 35kg

  • super set -
    Chin ups 5x6 reps

Pushups 20 reps

26

531 day 3rd week

Squat - 135 for 5 152.5 for 3 170 for 2reps

Bench press - 82.5 x 5 92.5 x 3 1055 x 1

press ups 3 x 10
-superset-
chin ups 3 x 5

27

sevens training

5minute jog stretch off and mobility and that

attacking drills - overloaded offence to emphasise keeping the ball alive and spotting overlaps (so the attack would have 6 guys vs. a defence of 1 you beat him, then 2 come out, you beat them, 3 come out and so on until its 6 on 6

6 a side full pitch touch game 20 minutes

28

Monday
Bench press deload day :
Incline smith machine press - worked up in sets of 10 reps got to 70 kg then did a few back off sets with 60 and 50 for 10 reps as well
-Superset-
Low cable rows with a straight bar - about 15 to 20 reps after every bench set.

after this did some upright dumbell rows and face pulls to finish

today
sevens traiing at school, jog for warm stretched then strideouts/buildups whatever you wanna call them, more mobility and stretching, went into some support and rucking drills, then 8 a side conditioned touch game

skipped the squats for the deload and starting relearning power snatches- my form is appaling managed to get 60kg for 2 reps i had to half press the 3rd rep up

29

last few weeks/month of traning

5/3/1 completed my second cycle in a row everythings going up as it should

working max’s

Squat - 180 to 200
bench - 105 to 115
Press - 70 to 80 Kilograms
Changes - going onto the 100 grams of carbs a day until this fat drops off
- Adding in extra conditioning/feeder sessions
- started doing some form drills for SAQ because my ability to cut and accellerate has declined slightly over the season/
- using snatch grip deads instead of GM’s on squat day and bodyweight lunges after wards to fnisish

30

this weeks lifting and training

Saturday - AM Club/academy training: a lot of skill work focusing on mismatches and decision making

       PM- Bench press 3x5 reps with 75kg, 85kg, 97.5kg 
       -Supersetted- 
       Inverted bodyweight rows 5setsx5reps

       Incline press 3x10x60kg 2x10x50kg
       -Supersetted-
       Db Rows  8reps w/80kg, 6reps /45kg, 15reps/30kg

Sunday - Power Cleans 60x5, 70x3, 80x1 , 90x1
Squat - 3 x 5reps with 130, 150, 170kg
Snatch grip Deadlifts - 5x4 with 100kg
-supersetted-
1 minute of jump rope between each set

     5minutes of jump rope to finish

Monday - Club/academy training: focusing mostly on decision making and contact skills again
Tueday - Nike SPARQ came and did some pilots tests for there new SPARQ Rugby program at my school so
I got a rating and some free stash :slight_smile:
20meter dash - 3.06secs
agility run (it was pretty similar to the illinois just a bit shorter)- 9.92 secs
Vertical jump 30.1inches

31

wednesday - feeder/light conditioning workout - 10push ups, 10bodyweight rows, 10woodchoppers for 5 rounds
thursday - Sevens training for rugby
friday - Rest day
Saturday - rest day
Sunday - Cup game