I need PL basics!

[Vegas Kid]

I'm really glad to see that there is a PL forum. Unfortunately sometimes I have no idea what the fuck people are talking about. Is there anyway that somebody could make a thread that explains all the terminology (ex: board press) and maybe a basic intro on the training? I'm interested in picking up some training techniques but unfortunately some of us aren't down with the lingo. I've read Canes's thread on Westside, but I need some basics. Any help would be great!!

[Ermantroudt]

Vegas:
Check out this thread:
http://www.boarnbull.com/showthread.php?threadid=235

And: www.elitefts.com Go to the "Ask Dave" page and then to the "Exercise Index" Those two should answer most of your questions.

Ermantroudt

[xxxl83]

Also If you go through the threads in the PL forum ther was a thread on this already


xxxl83

[Vegas Kid]

No shit huh? I guess I'll take a closer look, thanks!

[Vegas Kid]

Sweet link Ermantroudt! Got all my Q's answered over at elitfts and then some. I even got some info on Rugby training that I was interested in. Hopefully I'll make the team next year.

[Ermantroudt]

I came accross this on THE STRENGTH LIST a few years back:

WBC Rugby
The rugby players I work with are using a program modified from WBC.
They practice Tuesdays and Thursdays and play on Saturdays. The
conditioning work they do (interval training, sprints, etc.) is done during
the practices w/ the Head Coach.

The players are in the gym Monday, Tuesday, Thursday, and sometimes Friday.

On, Monday's and Tuesday's we train heavier and Thursday's and Friday's are more "dynamic."

For example:
Monday
Power Clean, Power Snatch or another OL variation 5-6 x 2
Squat (or front squat) 5 x 5 or 6 x 3
RDL 5 x 5 or 6 x 3

Tuesday
Overhead Press (sometimes Bench Press) 5 x 5 or 6 x 3
Chin ups 5 x 5
Abdominal Work (usually Russian twists, or medicine ball side throws)

Thursday
Power Clean, Power Snatch or another OL variation 5-6 x 2
or Depth jumps 5-6 x 3
Squat (or front squat) 5-6 x 2 (done very fast)

Friday
Push Press, jerk, push jerk, or some other explosive overhead work
5-8 x 2-3
Various medicine ball throws

The volume and intensity are higher at the start of the week, and as they near game day, we lower both and focus on speed-strength.
The program is divided into 4 week phases. Weeks 1-3 we increase the
intensity slightly (1-2kgs) and week 4 we use the weights from weeks 2 (more like a traditional periodization scheme). We then change the exercises, sets, and reps and do another 4 week phase.

I did not write this, but I have forgotten the authors name.

Ermantroudt

[Vegas Kid]

Thanks bro, I think I will start the WBC routine next week. I don't have practice yet so I will weight train for the most part, but when the season starts I'll look to incorporate the routine you posted. Thanks for the help.