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Thread: My sprinting training for rugby/decathlon

  1. #1
    Wannabebig Member
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    My sprinting training for rugby/decathlon

    THIS IS HOW MY WEEK LOOKS:
    MONDAY: Lifting
    TUESDAY: Rugby training
    WEDNESDAY: Lifting
    THURSDAY: Rugby
    FRIDAY: Lifting
    SATURDAY: Rest
    SUNDAY: Nothing - but I wanted to put a day of sprint work in:

    2x5 pressups-to-sprints (15m)
    3x5 flying 20s
    5x30m flat out
    5x60m flat out


    I'm currently one of the fastest forwards on my rugby team, but I feel like running a 14.65s 100m still isn't quite good enough. And there's never any harm in getting faster if your looking for a try oppurtunity.

    I'm also one of the few forwards who can sidestep and line-break, so if I could accelerate better after being able to break the lines, it could be a 5 or possibly 3 pointer for my team.

    So is that OK to do one day a week?
    AGE: 14
    GOALS:
    do 100 pushups
    run 3 miles in 18 minutes
    hold a planche for 1 minute
    learn the 5 major European languages (French, Spanish, Italian, German and Dutch)
    slam dunk
    do a 1 arm pull up on each arm
    1 3/4 rudi ball out on a trampoline

  2. #2
    Wannabebig Member
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    errrrrm, is it also ok to do low intensity plyos on weds. and fri.?
    AGE: 14
    GOALS:
    do 100 pushups
    run 3 miles in 18 minutes
    hold a planche for 1 minute
    learn the 5 major European languages (French, Spanish, Italian, German and Dutch)
    slam dunk
    do a 1 arm pull up on each arm
    1 3/4 rudi ball out on a trampoline

  3. #3
    Wannabebig Member
    Join Date
    Jul 2010
    Posts
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    Anyone? Any input at all?
    AGE: 14
    GOALS:
    do 100 pushups
    run 3 miles in 18 minutes
    hold a planche for 1 minute
    learn the 5 major European languages (French, Spanish, Italian, German and Dutch)
    slam dunk
    do a 1 arm pull up on each arm
    1 3/4 rudi ball out on a trampoline

  4. #4
    Wannabebig Member
    Join Date
    Jul 2010
    Posts
    14
    Your 14 years old? If so focus on getting stronger and increasing your work capacity. Do you play any other sports either competitive or recreational?
    Quote Originally Posted by willhu12 View Post
    THIS IS HOW MY WEEK LOOKS:
    MONDAY: Lifting
    TUESDAY: Rugby training
    WEDNESDAY: Lifting
    THURSDAY: Rugby
    FRIDAY: Lifting
    SATURDAY: Rest
    SUNDAY: Nothing - but I wanted to put a day of sprint work in:

    2x5 pressups-to-sprints (15m)
    3x5 flying 20s
    5x30m flat out
    5x60m flat out


    I'm currently one of the fastest forwards on my rugby team, but I feel like running a 14.65s 100m still isn't quite good enough. And there's never any harm in getting faster if your looking for a try oppurtunity.

    I'm also one of the few forwards who can sidestep and line-break, so if I could accelerate better after being able to break the lines, it could be a 5 or possibly 3 pointer for my team.

    So is that OK to do one day a week?

  5. #5
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by willhu12 View Post
    Anyone? Any input at all?
    I'd spend more time focusing on improving your lifting program and use that extra day for rest.

    You're doing a LOT of work already for a 14 yo. I'd just give yourself a bit more time to develop


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  6. #6
    Wannabebig Member
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    Quote Originally Posted by joemeglio View Post
    Your 14 years old? If so focus on getting stronger and increasing your work capacity. Do you play any other sports either competitive or recreational?
    Well, rugby is really the only one. Maybe basketball at school.
    AGE: 14
    GOALS:
    do 100 pushups
    run 3 miles in 18 minutes
    hold a planche for 1 minute
    learn the 5 major European languages (French, Spanish, Italian, German and Dutch)
    slam dunk
    do a 1 arm pull up on each arm
    1 3/4 rudi ball out on a trampoline

  7. #7
    Senior Member seK's Avatar
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    Aug 2003
    Posts
    1,457
    My only suggestions would be to make sure you are eating a lot to ensure you are not starving yourself unknowingly and make sure you get plenty of rest.

    Other than that I really can't make any more suggestions without knowing what you are doing for lifting.

  8. #8
    Wannabebig Member
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    Quote Originally Posted by sek View Post
    my only suggestions would be to make sure you are eating a lot to ensure you are not starving yourself unknowingly and make sure you get plenty of rest.

    Other than that i really can't make any more suggestions without knowing what you are doing for lifting.
    week 1
    mon:
    Squat-bench-dead-dips
    wed:
    F.squat-milt-clean-pullups
    fri:
    Squat-bench-dead-dips

    week 2:
    Mon:
    F.squat-milt-clean-pullups
    wed:
    Squat-incline-deadlift-dips
    fri:
    F.squat-milt-clean-pullups
    AGE: 14
    GOALS:
    do 100 pushups
    run 3 miles in 18 minutes
    hold a planche for 1 minute
    learn the 5 major European languages (French, Spanish, Italian, German and Dutch)
    slam dunk
    do a 1 arm pull up on each arm
    1 3/4 rudi ball out on a trampoline

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