rugby routine...what you think?

[king kyne]

its my off season routine im using now up until december, here it goes.

monday

cardio-3km run + 400m sprint, 200m sprint, 2 * 100m sprint, 2 * 50m sprint, 4 * 25m sprint.

gym -bench press. sets 5. reps 6,6,6,6,8.
-db incline alternating press. sets 4. reps 10,10,10,10 each arm
-flat flys. sets 3. reps 10,10,10

abs-plank 1 minute *3
-side plank 45 seconds *3

tuesday

cardio-4-5km run

gym-squats. sets 4. reps 12,12,10,10
-powerclean sets 4. reps 3,3,3,3
-front squats sets 3. reps 8,8,8
-deadlifts sets 3. reps 6,6,6
-pull ups sets 4. reps 10,10,10,10
-1 legged bb rows sets 4. reps 20,20,16,12
-close grip rows sets 3. reps 10,10,10

wednesday

gym-aerobic scrumming postion(neck strength)
-superset 5 sets.overhead rotation w/plate 10 reps
.rotation w/elbows at sides 10 reps
-neck raises sets 4. reps 12,12,10,8
-abs

thursday

cardio-for 20 minutes jog 50 seconds, sprint 10 seconds.

gym-db shoulder press sets 3. rep 12,10,8
-bb milatery press sets 3. reps 10,10,8
-db lateral raises sets 4. reps 10,10,10,10
-push press sets 3. reps 6,4,4
-bb curls sets 4. reps 12,12,10,8
-incline db curls sets 3. reps 8,8,8
-preacher curls sets 3. reps 10,8,8

friday

cardio-for 5km walk between 1 lampost, jog between the next, sprint the third lampost and repeat.

gym-powerclean sets 4. reps 3,3,3,3
-front squat sets 3. reps 6,4,4
-1 legged squats sets 3. reps max
-db flat bench press sets 4. reps 12,10,8,6
-incline bench press sets 4. reps 10,10,8,8
-pull ups sets 4. reps 10,10,10,10
-bb rows sets 4. reps 10,8,8,6.

abs-plank 1 minute *3
-side plank 45 seconds *3

rest saterday and sunday.

what you guys rate it?

[Nooomoto]

What position are you playing?

[king kyne]

i was originally a 8th man but i've been moved to the front row, play 1,2 & 3...caught on pretty quickly to the art of scrumming

[Nooomoto]

I've been playing front row for 5 years now, and I must say your program seems a bit much. I usually spend all summer (our off season, about 4 months) doing a powerlifting program mixed in with more cardio than a powerlifter should be doing. Your program seems a more rounded athletic type program, which is great when you don't have to use your legs to shove a bunch of guys and then take off running right afterwards. Concentrating on the 3 primary compound movements (bench, deadlift, squat) is a great place to start. These things will build an excellent foundation for your scrums, and then you can focus on shoulder accessory work for lifting in the line-outs.

You don't want to do too much or you'll never be able to recover. This becomes more difficult when the season starts up with practices 2x a week and matches almost every Saturday. Nutrition and diet is key here. You NEED to have the fuel to recover, or you'll be folding like Australia's number 3 in the Ireland match the other day.

Check out elitefts.com, they have a lot of good programs. The Beginner Powerlifting program they have is great, just got to remember to run even though the program doesn't say anything about it. Try not to run on your leg days.

[king kyne]

yeah i think i just need to adapt to the new position, too used to 8th man role i guess of running alot, so ill have a look at more strength programs, and try abit of powerlifting.haha yeah that irish prop cian healy is rather good. ive just been trying to bulk up abit more on the muscle mass for next year...thanks all the help is appreciated