Training split for Rugby
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| kpayne6 |  | Training split for Rugby | 15-10-2014 @ 10:15 |
Member 3754, 220 posts SQ 260, BP 190, DL 300750.0 kgs @ 112kgs UnEq | Looking for some info from any guys who have played high level rugby before . . what would you include in a training split for in season rugby? struggling to decide what rep ranges and percentages? would you de load towards the end of the week for matches? im currently doing this: Push CG bench BTN power jerk Weighted Dips Barbell half moons & upper body conditioning (battle ropes) Pull Trap bar deadlift Log cleans (poor technique for barbell power cleans) Glute ham raise Weighted Pull ups & back conditioning ( arm over arm sled pulls) Squat Front/ back squat Overhead squat Sled drags and pulls Barbell sit ups & conditioning (high rep box jumps) cheers ! | ||
| chaos | | ... | 15-10-2014 @ 11:34 |
 An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300732.5 kgs @ 108kgs UnEq | What you considering as high level? Either ways ask Bish, he's strenght coach for one of the top teams. | ||
| deleted2_20210523 | | ... | 15-10-2014 @ 11:38 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| kpayne6 | | ... | 15-10-2014 @ 12:00 |
Member 3754, 220 posts SQ 260, BP 190, DL 300750.0 kgs @ 112kgs UnEq | chaos said:What you considering as high level? Either ways ask Bish, he's strenght coach for one of the top teams. semi pro and above I guess, il ask him! cheers! | ||
| Flash | | ... | 15-10-2014 @ 13:16 |
 King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | I was gonna write this in the other thread but will put here. We used to do 4 sessions, upper/lower split. 2 power sessions and 2 strength. Strength for lower is squats (front and back) and deads and strength for upper was bench and strict press. Power lower was power cleans, box jumps, weighted sled pulls and jump squats. Power upper was jerks, push press against bands, med ball slams, overhead med ball throws We were then given various bodybuilder style exercises to do after each session to work muscle groups. Each one was a push pull superset, I.e incline bench with chest supported bb rows etc! This may look basic but it helped me achieve the best "rugby condition" I was ever in. Was extremely mobile and I found all the power I had was relative to when I needed it. But basically yeah, ask Bish. He does s&c at harlequins an they are alright | ||
| kpayne6 | | ... | 15-10-2014 @ 14:06 |
Member 3754, 220 posts SQ 260, BP 190, DL 300750.0 kgs @ 112kgs UnEq | I messaged bish and he got back to me straight away! basically what you have outlined above but less volume. 2 upper body days and a lower body day, with an extra focus on core work and neck work. also sprints, box jumps and meb ball cucks included on rugby training days no oly lifting involved either surprisingly. as you said if its good enough for quins its good enough for me! | ||
| unit94 | | ... | 15-10-2014 @ 16:33 |
 what is everyone's fran time? Member 3986, 10446 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | kpayne6 said:I messaged bish and he got back to me straight away! basically what you have outlined above but less volume. 2 upper body days and a lower body day, with an extra focus on core work and neck work. also sprints, box jumps and meb ball cucks included on rugby training days no oly lifting involved either surprisingly. as you said if its good enough for quins its good enough for me! After seeing a lot of athletes clean and snatch I'm really not surprised there is no Olympic lifting lol | ||