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Brendonia12
10-24-2009, 06:21 PM
Started lifting again about one month ago. I am a seventeen year old athlete, and I'm training for the rugby season that starts in february. My goals:

Weigh 170-180 pounds, I currently weight about 156

Run my 40-metre dash in 4.8 seconds or less, It's currently about 5.1

Squat 300+ pounds, My current max is about 230

Generally improve balance, agility, speed, strength, and athleticism.

Journal Starting last tuesday:
20/10

WARM UP: Agility Ladder and stretches

Parellel Squats to 12" box:
135x10
185x5
185x4
185x3

Bench Press
135x10
145x7
145x5
145x4

DeadLift
245x4

Bodyweight Dips
Me x 10
Me x 8

Isometric Lunges
60 sec. x 2 on left
60 sec. x 2 on right

Thursday
22/10

WARMUP: agility ladder and stretches

Squats to 12" box
135x8
185x7
185x5
185x5

Powercleans
135 x 7 or so

Standing shoulder Press
110 x 7
110 x 6
110 x 4

Wide Grip/Lockout Pullups

Bodyweight x 8
Bodyweight x 7

Reverse Lunges
45 x 8 on left
45 x 8 on right
45 x 8 on left
45 x 8 on right



Saturday (in crappy local gym. Poor equipment, and no lifting partner)
24/10

WARMUP: Stretches

Reverse Lunges
25x8 on right
25x8 on left

Powercleans
135 x 7-9

One legged squats (depth wasn't great, because my balance isn't great)
x 10 on left
x 7 on right

Isometric Lunges
60 seconds on left
60 seconds on right

One Armed pushups
x 10 on left
x 7 on right
rest
8 on left
6 on right

Diet for week:

Multivitamins every day. Lots of protein in the form of burgers, lunchmeat, peanut butter, whole milk, and cream cheese. Need to eat more fruit, and more GOOD fats.

Coke
10-25-2009, 12:28 PM
Good luck reaching your goals man.

Brendonia12
10-28-2009, 11:03 AM
Tuesday

Squats
135x10
185x8
185x6
155x12 (knee was hurting)

Bench
135x10
145x7
145x6
145x5

Deadlift:
235x4

Dips:
Bodyx10
Bodyx7

Calories have been ok. Between 3,500-4,000 per day. Weigh 159