Rugby EightMan Looking for a good split/workout

[PaterLC]

Hi, I am 19 and have been lifting on and off for about 3 years now.
I'm 6'1", 215 lbs and have 12 % bodyfat. I was wondering if any
fellow rugby players or anyone here could give me a good
workout/split for size and strength. Any advice is appreciated.

[Flexor]

Read these recent posts about splits. they will give you a good idea of what you need. If you have any further questions ask away, but try and read some stuff in these first, its good relevant info for anyone wanting to bulk for size as well as strength.

http://67.18.108.244/showthread.php?t=208328

http://67.18.108.244/showthread.php?t=208285

http://67.18.108.244/showthread.php?t=208033

http://67.18.108.244/showthread.php?t=208541

Welcome to AR, try to use the search function as much as possible and you will find lots of information.

[sputnik]

I could be wrong, but having played some rugby and being familiar with the training performed by rugby teams, other than interval training and sprints for cardio, weight training centres around full body routines incorporating squats, power cleans, benches, overhead presses etc.

[PaterLC]

Thanks for the links, here is what I came up with. Forgot to mention I am taking Whey & Muscle Milk right now for Protein, I've been taking the same multi-vitamin for a while (Mega Men from GNC), but is there any kind you guys would suggest? Not considering juicing for a while, too young right now and still growing .

Monday: Chest & Tris
Bench Press: Warm up x 15, 4x12,10,8,6
Guillotine Press (I read this and want to substitute for Incline): 4x 12,10,8,6
Towel Bench: Any point to it? Helped my benching stats before.
Flat Flys: 4x15,12,10,8

Dips: 1 set w/o weight - worth while?, 3 more sets (increase weight)
Skullcrushers: 4x 12,10,8,6
Kickbacks: 4x 12,10,8,6

Tuesday: Legs & Cardio
Back Squats: Warmup, 5x 12,10,8,6,4
Front Squats: 3x 10,8,6
Leg Curls: 4x 12,10,8,6
Standing/seated Calf Raises: 5x15,12,10,8,6
Step-ups: 4x12,10,8,6 per leg.

Wednesday: Rest

Thursday: Back & Bis & Cardio
Seated Rows: 4x12,10,8,6 (medium to wide grip, or stick with close?)
Lat Pulldowns: 4x12,10,8,6
Dead Lifts: 5x12,10,8,6,4
Back extensions: 3x12,10,8 (w/ weight)

Pull-ups: 1 set w/o weight, 3 more sets (increase weight)
Hammer Curls: 3x12,10,8
Preacher Curls: 4x12,10,8,6

Friday: Shoulders & Traps
Hang Cleans: 4x12,10,8,6
Seated DB Military Press: 4x12,10,8,6
Lateral Raises: 3x12,10,8
Bentover Lateral Raises: 4x12,10,8,6
DB/Barbell Shrugs: 5x15,12,10,8,6

Saturday: Cardio

**On Cardio Days I would work in ABs**

[sputnik]

Considering ur training for rugby, i would drop

Flat flys
Guillotine press
Skullcrushers
kickbacks
Seated Rows
Lat pulldowns
Lateral raises of any kind

Why? Cause ur training for rugby not for bodybuilding. The other lifts u have are great, however I would do them (except the deadlift) twice per week. Also, do you want strength or size? In terms of strength the rep/set scheme is ok, but is not geared for strength. Not that it's a bad set/rep scheme, just not geared for strength.

I strongly suggest to read up on Bill Starr, one of the best strength coaches ever. You may have heard of his book, The Strongest Shall Survive, from the 70's but still as important as ever for strenght training.

[sputnik]

Here are a couple of relevant rugby/strength training links….I forgot to mention, the need for neck work!


http://www.fitness4rugby.com/

http://www.scrum.com/fitness/strength/exercisespc.asp