The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    The Comeback Kid StueyUngar's Avatar
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    Feb 2005
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    Rugbytown, Canada
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    (Help) What do u think of this training Program

    Hey, i got this rugby program from one of my friends who is playing professional rugby in Europe, i asked for a favor, he gave me this program along with a sweet manual throught mail. the program layout is like this:
    (now, i need to know if i need one more rest day because i have a feeling it could be overtraining, but he said this program is the ****, because it gets u fit, stronger, faster and powerful and thus a better rugby player.
    (sorry for the long post)

    MONDAY:

    Morning: Core Stabilization Sesson 1/2

    Abs Hollow/Brace: 3x5x5secs
    Bent Knee to Sky: 3x1x15secs (each leg equals one rep)
    Deep Neck: 3x5x5secs
    Arm and Leg Raise:3x5x5secs
    Single Leg Bridge: 3x5x5 secs

    Mid Afternoon: Strenght Program Session 1/2 \
    LOWER BODY
    Squat: 3x10
    Hamstring Pendulum: 3x10
    Front Squat:3x10
    Leg Press:3x10
    Romanian Deadlift:3x10
    Swiss Ball crunch 3xto failure

    Cross-training: intverals of 4-3-2-1-2-3-4 (in mins) 1 min rest between intervals

    TUESDAY

    Morning:Pattern Strength 1/2 (done with body weight and rugby ball)

    Squat and Squeeze: 2x5x5secs
    Lunge and dummy pass with rugby ball: 4x10 (5 per leg in a set)
    Swiss Ball Trunk rotation: 3x10 (5 each sides in a set)
    Push up and pull: 3x6
    Muil Directional Lunges: 3x6
    Lateral Wall squat with swiss ball: 3x8

    Afternoon or Midday:Fuel Mix Session 1/2 (fuel mix is fitness training, aerobic, etc, it is done on Rugby Pitch or track)

    Speed and aglity workout
    Three min Intervals 1x4x3mins (2 min rest between reps)
    Stretching

    WEDENSDAY

    Morning:Core Stabilization session 2/2

    Leg Raise and Support: 3x10
    Rotating Ramp: 3x3 (each postion)
    Prone Extenstion: 3x15
    medience Ball pass to wall: 3x6

    Afternoon or Evening:Strenght Session 2/2

    UPPER BODY
    Bench Press:3x10
    Shoulder Press: 3x10
    Laterial Raises: 3x10
    T-Bar Raise:3x10
    Bicep Curls:3x10 superset with:
    Tricep extenstion: 3x10
    Push ups:3x10

    Stretching for upperbody

    THURSDAY:Core Stabilization session 2/2

    Reach and Touch down: 3x10
    Supine Maul up: 3x10
    Single Leg Squat and dummy pass: 3x10
    Neck Stabilizer: 3x3x10secs
    Multi-chop with rugby ball: 3x5 (each side)

    FUEL MIX session 2/2
    Speed and Aglity
    Figure Eight intervals:1x6x1min rest per rep

    FRIDAY:Plyometrics

    Power Pull:3x4
    Hang Snatch:3x4
    Turn Over Ball Squat and pull:3x4
    Power Clean: 3x4
    Step and Hand off: 3x4

    Swimming recovery session

    SATURDAY:REST

    SUNDAY: REST
    "I'm ALL IN"- World Series of Poker
    "beer was created to prevent Rugby fowards from taking over the workd"
    "NHL SUCKS"
    Sept 3rd....the resurrection of Daniel Lavoie

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  3. #2
    The Comeback Kid StueyUngar's Avatar
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    i forgot to tell u this, its a 12 weeks program, i have another program for summer workout, looks lighter and focusing more on power and speed, then in season program
    "I'm ALL IN"- World Series of Poker
    "beer was created to prevent Rugby fowards from taking over the workd"
    "NHL SUCKS"
    Sept 3rd....the resurrection of Daniel Lavoie

  4. #3
    LittleJake JSully's Avatar
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    Feb 2004
    Location
    Phoenix, AZ
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    2,172
    You've got so many exercises for legs, and hardly any exercises for upper body.

    Forget the plyometrics and do an upperbodypart on wednesday, and another upperbodypart on friday. Or if you really want to do plyometrics, do it on saturday.

    You have 15 sets for legs, yet 6 sets for chest, 6 sets for shoulders, 3 sets for back, 3 sets for bis and 3 sets for tris. And you don't even have any calf or trap work in there. Here's what I suggest. Put Chest and Shoulders/Traps on the same day and do Back and Bis/Tris on the same day. BTW, when you do shoulders on chest day, you can minimize the total sets of shoulders because shoulders are worked alot during chestwork. If you're doing 15 sets for legs you should do the same for every other large bodypart, IE chest/back. Then 10sets for shoulders if you do 'em on chest day, and I'd say 10 sets for bis/tris. I'd also say about 10 sets for calf raises. Do them whenever you want, but they should get done.

    Hypothetically.. chest on wednesday, and back on friday. Here's a little sample routine for you..

    Wednesday:
    Flat BB Bench - 3x8-10
    Flat DB Flye - 3x8-10
    Incline DB Bench - 3x8-10
    Incline BB Bench - 3x8-10
    Cable Crossovers - 3x8-10
    Seated Military Press - 3x8-10
    DB Side (lateral) Raiess - 3x8-10
    DB Rear delt (lateral) Raises - 3x8-10 (switch between rear delt raises and front raises from week to week)
    DB Shrugs - 4x10-12
    BB Shrugs - 4x10-12

    Friday:
    Pullups - 3x8-10
    BO Rows - 3x8-10
    Cable Low Rows (Vbar) - 3x8-10
    Hammerstrength Hi Row Machine - 3x8-10
    DB Pullovers - 3x8-10 (also don't forget to add in some lower back work, so just replace whatever you want, as I said, it's merely a sample)
    BB Curls - 3x8-10
    DB Curls - 3x8-10
    Cable Curls - 3x8-10
    Dips - 3x8-10
    Cable Pushdowns - 3x8-10
    DB Kickbacks - 3x8-10

    There you go. As I said, and I'll say one more time, this is just a sample. I never go by one single workout. I always change things around in the gym as to what exercise I "feel" like doing to work the muscle. More often than not, I pick the exercise I dislike the most because I know that exercise is the one that needs the most work.

    I hope that helped a little.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  5. #4
    The Comeback Kid StueyUngar's Avatar
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    Rugbytown, Canada
    Posts
    61
    thanks, yah i noticed i have too much leg work out, but it helps in rugby thought, should i do plyometrics after 12 weeks since, the core stablilization and pattern strengt workouts will be elimimated, then after 12 weeks i will do fuel mix and speed, plyometrics and stregnth workouts, what do you think
    "I'm ALL IN"- World Series of Poker
    "beer was created to prevent Rugby fowards from taking over the workd"
    "NHL SUCKS"
    Sept 3rd....the resurrection of Daniel Lavoie

  6. #5
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
    Location
    Phoenix, AZ
    Posts
    2,172
    Its not that you had too much leg work, its that you had too little everything else. If you want to do the plyometrics, just do 'em on saturday or sunday.

    You'll always make SOME gains provided you're eating enough. If you feel you're overtraining, cut out the plyo's for a week or two then do 'em again, say every 3 weeks or something, ya know?

    But don't cut yourself short on the actual muscle groups.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  7. #6
    Player Hater PowerManDL's Avatar
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    Looks like a fairly solid routine to me, if sporting performance is what you're after.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

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