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SouthernYJ
04-04-2005, 06:26 PM
Hey guys, I am wanting to join the local rugby club, but want to put on a little mass before I do. I started lifting 2 years ago or so, but stopped lifting for almost a year. My maxes now are bench 195lb (not worried about this, I can raise thi easily), my DL is only 250-255lbs now, and my squats are only 200-205 now.

I would like to be able to raise my squat and DL and put on some mass. I figured I should manly stick with a routine with squats, DLs and some explosive lifts like Power Cleans, and power snatches.

Thanks for any help.

Built
04-04-2005, 06:26 PM
How's your diet?

Maki Riddington
04-04-2005, 06:30 PM
Rugby requires the whole body to be well conditioned. I would focus on movements that keep you on your feet.

Squats (variations)
Deads
Standing Military Presses
Chin Ups
Push Presses
Cleans
Standing One Armed Cable Chest Press
Incline Bench Press
Rotator Cuff work
Standing Cable Crunches
Dips
Bent Barbell Rows

AKraut
04-07-2005, 01:27 PM
Maki posted some great stuff. I would say just do some classic football training...

-sprints
-plyometrics
-powerlifts
-oly lifts
-weighted abs

As long as you're doing compounds and not wasting time doing curls or machines, eat everything you see and you'll be well on your way.

pfc3rex
04-13-2005, 02:00 AM
:withstupi

pfc3rex
04-13-2005, 02:00 AM
btw what state are you in?

body
04-13-2005, 03:44 AM
to add to maki list add some direct ham string work in there especially if playing in the front row.

DNL
04-13-2005, 12:11 PM
Go to a bar, and pick a fight, practice getting hit hehehe. But i agree with everyone else, you should do exercises that have your body work as a whole.