WS4SB Rugby Log

Training Training Logs
21

Friday, June 2 2017
Max-Effort Lower

  • Trap-Bar Deadlift
    45x5
    95x5
    135x5
    185x5
    225x3
    275x3
    315x3
    365x3 (PR)
    405x1 (PR) (haven’t done these since high school football, coach had us on the BFS program, but personal best on these was 355x1 at a bodyweight between 160-165)
  • HASDs
    410x20yds
    420x20yds
    430x20yds
  • GHR
    15x8
    20x8
    25x8
  • Sprinter sit-ups ss v-ups ss toe touches ss hip thrusts
    3 rounds of 10 reps each
22

Monday, June 5 2017
Max-Effort Upper

  • Close-Grip Bench Press
    45x5
    95x5
    135x5
    155x5
    185x5
    205x5
    215x5 (PR, Regular bench was 215x4 first week on this program, so I’m guessing my rotations are working so far.)
  • Tricep Death
    165x5,5,5,5
    165x5,5,3,0
  • One-Arm DB Row ss Face Pulls
    80x12/100x12
    80x12/100x12
    80x12/100x12
    80x12/100x12
  • DB Shrugs
    65x15
    65x15
    65x15
    65x15
  • Incline Curls ss EZ-Bar Pushdowns
    30x15/90x15
    30x8/90x15
    30x8/90x15
    30x10/90x15

Tricep Death

23

Tuesday, June 6 2017
Dynamic-Effort Lower

  • Seated Box Jumps
    37inx3
    38inx3
    39inx3
    40inx3
    41inx3
    42inx2x3
    43inx1 (PR)
  • Barbell Step-Ups on 24in box
    95x8
    95x6
    95x6
  • Barbell Good Mornings
    95x8
    115x8
    135x8
  • Spread-Eagle sit ups ss hanging leg raises
    25x15/5x15
    25x15/5x15
    25x15/5x15
    25x15/5x15
24

Thursday, June 8 2017
Repetition-Effort Upper

  • Incline DB Press
    60x12
    60x12
    60x12
    60x12
  • Underhand Chins ss Face Pulls
    25x8/90x12
    BWx8 (weaker at chins than at pullups)/90x12
    BWx8/90x12
    BWx8/90x12
  • Standing Laterals
    15x12
    15x12
    15x12
    15x12
  • DB Shrugs
    85x10
    85x10
    85x10
  • Barbell Curls ss Seated Tricep Press
    80x10/60x10
    80x10/60x10
    80x10/60x10
25

Friday, June 9 2017
Max-Effort Lower and Speed Training

  • Falling Starts 1x10yds
  • Falling MB Throw starts 1x10yds
  • Pushup Starts 1x10yds
  • Mountain Climber Starts 1x10yds
  • Hurdle Hop into Sprint 2x10yds
  • Trap-Bar Deadlift
    95x5
    135x5
    185x5
    225x5
    275x3
    315x3
    385x3 (PR)
    405x3 (PR)
  • Heavy-Acceleration Sled Drags
    430x20yds
    440x20yds
    450x20yds
  • Band-Resisted Hip Thrusts
    1 bandx12
    2 bandsx12
    3 bandsx12
  • Sprinter sit-ups ss v-ups ss toe touches ss hip thrusts
    3 rounds of 12 reps each

Just got his SPEED dvd and manual, and am going to start incorporating some of the workouts and drills into the program, since my main goal this off-season is to improve my sprinting speed, and explosive power.

1 Like
26

Monday, June 12 2017
Speed Training

  • Pushup starts 4x10yds
  • Falling MB Throw Starts 3x10yds w/ an 8lb medicine ball
  • Double Broad Jump x10 (each attempt was over 5 yards)
  • Backward Overhead Throw x15 (each attempt at least 10yds)
27

Tuesday, June 13 2017
Max-Effort Upper/Tempos

  • Close-Grip Bench Press
    45x5
    95x5
    135x5
    185x3
    205x3
    225x3 (PR)
  • Strip-Set Neutral Grip Pushups with chains
    2 chainsx15/1 chainx6/BWx5
    2 chains x15/1 chainx3/BWx3
  • One-Arm DB Row ss Face Pulls
    85x12/100x12
    85x12/100x12
    85x12/100x12
    85x12/100x12
  • DB Shrugs
    70x15
    70x15
    70x15
    70x15
  • Incline Curls ss EZ-Bar Pushdowns
    30x15/100x15
    30x10/100x15
    30x10/100x15
    30x10/100x15
  • Tempo Runs (did these on my old middle school’s football field)
    2x5x60yds w/45sec rest between runs and 3 minutes between sets
28

Thursday, June 15 2017
Speed Training/Max-Effort Lower

  • Falling Starts
    6x10yds
  • Box Jumps holding 20lb DB’s
    36inx3
    37inx3
    38inx3
  • 12 inch Box Squats
    45x5
    95x5
    135x5
    185x3
    225x3
    275x3
  • Heavy-Acceleration Sled Drags
    360x20yds
    360x20yds
    360x20yds
  • Band-Resisted Hip Thrusts
    2 bandsx12
    3 bandsx12
    3 bandsx12
  • Sprinter sit-ups ss v-ups ss toe touches ss hip thrusts
    3 rounds of 14/10/10
29

Friday, June 16 2017
Repetition-Effort Upper

  • Incline DB Press
    65x12
    65x12
    65x8
    65x8
  • Weighted Chins ss Face Pulls
    25x8/100x12
    25x8/100x12
    25x8/100x12
    25x8/100x12
  • Seated Laterals ss Underhand Band Pull-Aparts
    15x12
    15x12
    15x12
    15x12
  • DB Shrugs
    90x10
    90x10
    90x10
  • Barbell Curls ss Seated Tricep Press
    85x10/65x10
    85x10/65x10
    85x10/65x10
  • Heavy DB Holds
    50x45sec
    50x30sec
    50x30sec
  • Tempo Runs
    2x5x60yds
30

Monday, June 19 2017
Speed Training

  • Pushup starts 4x10yds
  • Falling MB Throw starts 3x10yds w/8lb ball
  • Double Broad Jumps x10 (5 yards each time)
  • Backward Overhead Throws x15 (between 10-12 yards each throw)
31

Tuesday, June 20 2017
Max-Effort Upper

  • 2-Board Press
    45x5
    95x5
    135x5
    185x3
    205x3
    225x5
    245x2
  • Flat DB Press
    70x19
    70x14
  • One-Arm DB Row ss Face Pulls
    90x12/100x12
    90x8/100x12
    90x8/100x12
    90x8/100x12
  • DB Shrugs
    75x15
    75x15
    75x15
    75x15
  • Incline Curls ss Pushdowns
    30x15/110x15
    30x12/110x15
    30x12/110x15
    30x12/110x15
  • Tempo Runs
    2x6x60yds
32

Thursday, June 22 2017
Speed/Max-Effort Lower

  • Falling Starts
    8x10yds
  • Box Jumps holding 25lb DB’s
    36inx3x3
  • Box Squats on 12 inch box
    45x5
    95x5
    135x5
    185x3
    225x3
    275x1
    295x2
  • Heavy-Acceleration Sled Drags
    360x20yds
    410x20yds
    450x20yds
  • Band-Resisted Kettlebell Swings (1 green band added for resistance)
    30x12
    30x12
    30x12
  • Sprinter sit-ups ss v-ups ss toe touches ss hip raises
    3 rounds of 20,10,10 each
33

Friday, June 23 2017
Repetition-Effort Upper

  • Flat DB Press
    70x21 (PR)
    70x16
    70x13
  • Weighted Chins ss Face Pulls
    25x8/100x12
    10x8/100x12
    10x8/100x12
    10x8/100x12
  • Seated Laterals
    15x12
    15x12
    15x12
    15x12
  • DB Shrugs
    95x8
    95x8
    95x8
  • Barbell Curls ss Overhead Extensions
    95x8/70x10
    95x6/70x8
    95x6/70x8
  • Tempo Runs
    2x6x60yds
34

Monday, June 26 2017
Speed Training

  • Pushup starts 4x10yds
  • Falling MB Throw Start 3x10yds
  • Hurdle Hop into double broad jump
    30inx 2 sets
    33inx 2 sets
    36inx 2 sets
  • Backward Overhead Throw w/10lb ball
    15 total throws each between 10-12yds
35

Tuesday, June 27 2017
Max-Effort Upper

  • 2-Board Press
    45x5
    95x5
    135x5
    185x5
    205x3
    230x5 (PR)
    235x4 (PR)
  • Flat DB Press
    75x8
    75x8
    75x8
  • Cable Row ss Face Pulls
    120x12/100x12
    120x12/100x12
    120x12/100x12
    120x12/100x12
  • DB Shrugs
    75x15
    75x15
    75x15
    75x15
  • Incline Curl ss Pushdowns
    30x15/120x15
    30x13/120x15
    30x8/120x15
    30x8/120x15
  • Tempo Runs
    2x7x60yds
36

Thursday, June 29 2017
Speed/Max-Effort Lower/Practice

  • Falling starts 10x10yds
  • Box Jumps holding 30lb DB’s
    36inx3x3
  • Trap-Bar Deficit Deadlift off 3’’ plate
    135x5
    185x5
    225x5
    275x3
    315x3
    365x3
  • Heavy-Acceleration Sled Drags
    410x20yds
    450x20yds
    500x20yds
  • Band-Resisted KB Swings
    30x12
    30x12
    30x12
  • Ab circuit
    3 rounds of 20,10,10
  • Also played some 5 on 5 touch with a local men’s team
37

Friday, June 30 2017
Repetition-Effort Upper

  • Incline DB Press
    65x12
    65x12
    65x12
    65x8
  • Weighted Chins ss Band Pull Aparts
    25x8
    15x8
    15x8
    15x8
  • Seated Laterals ss DB Shrugs
    15x15/90x10
    15x15/90x10
    15x15/90x10
    15x15
  • Barbell Curls ss Rope Pushdowns
    95x8/70x25
    95x7/70x25
    95x7/70x25
  • DB Holds
    60x3x30sec
  • Tempo Runs
    2x7x60yds
38

Hi mate,

Good to see your still at it!

tweet

1 Like
39

Monday, July 3 2017
Speed/Max-Effort Upper

  • Falling MB Throw Start
    5x20yds
  • 2-Board Press
    45x5
    95x5
    135x5
    185x3
    205x3
    225x3
    235x5 (PR)
    245x3 (PR)
  • Flat DB Press
    75x10
    75x10
    75x10
  • Cable Row ss Face Pulls
    130x12/100x12
    130x12/100x12
    130x12/100x12
    130x12/100x12
  • DB Shrugs
    75x15
    75x15
    75x15
    75x15
  • Incline Curls ss Pushdowns
    30x15/130x15
    30x14/130x15
    30x10/130x15
    30x10/130x15

Cutting the training down to 3 days a week this week with one main sprint and one main jump session since I have my first 7s tournament next saturday, and I want to be recovered for it.

1 Like
40

Wednesday, July 5 2017
Speed/Max-Effort Lower

  • 3-point stance starts
    2x10yds
  • Half-Kneeling Starts
    1x10yds each leg
  • Depth Jumps off 12in box into box jump
    1x5x39in
    1x5x36in (haven’t done depth jumps in a while, so I’m focusing more on achieving fast ground contact times rather than worrying about box jump height)
  • Trap-Bar Deficit Deadlift off 3’’ plate
    135x5
    185x5
    225x5
    275x3
    315x3
    365x1
    405x1 (PR)
  • Heavy-Acceleration Sled Drags
    470x20yds
    520x20yds
    560x20yds
  • Band-Resisted KB Swings
    50x12
    50x12
    50x12
  • Sprinter sit-ups ss Hanging Leg raises ss Side Planks
    3 rounds of 20/10/10 and 30sec on the planks
1 Like