T Nation

Coach Davies you got a new fan!!!

Hey coach,

I posted here a long time ago regarding conditioning for rugby. I studied some of your exercises and I think they are awe-inspiring, everything from the weighted monkey bars to one-arm barbell snatch.
Unfortunately, I don’t have access to some of the exercises like hurdles and wheelbarrow.
Anyhow, I would be honored if you could assist me in conditioning.

PHYSICAL ASPECTS
5’9’
150lbs
5% body fat

HERE’S MY TRAINING PROGRAM

MON (Leg Day):
-Dumbbell Squats 1x10(drop set)1x10,1x8(drop set)1x12,1x6(drop set)1x14
-Leg Curls w/cable
1x10(drop set)1x10,1x8(drop set)1x12,1x6(drop set)1x14
-Knee Raises 3x15
-Standing Calf Raises
1x10(drop set)1x10,1x8(drop set)1x12,1x6(drop set)1x14
-Seated Calf Raises
1x10(drop set)1x10,1x8(drop set)1x12,1x6(drop set)1x14

TUE (Back day)

-GRavitron chin ups (yeah I know gravitron sux, but am not strong enough for real chin ups)
1x10(drop set)1x10,1x8(drop set)1x12,1x6(drop set)1x14
-Bent Over Back Rows
1x10(drop set)1x10,1x8(drop set)1x12,1x6(drop set)1x14
-Back Extensions on swiss ball 1x20 no weight
-ab wheel 1x20
-more Back Extensions on swiss ball 1x20 no weight
-more ab wheel 1x20
-Upright rows w/dumbbells
1x10(drop set)1x10,1x8(drop set)1x12,1x6(drop set)1x14
-Shoulder Shrugs 2x10

WED (morning abs on empty stomach, afternoon rugby fitness clinic)

Ab wheel 2x20
fitness clinic (cardio)
wind sprints
box drills
run laps
run up hills
etc.

THU (Chest/Shoulders)

-Weighted pushups on swiss ball
1x10(drop set)1x10,1x8(drop set)1x12,1x6(drop set)1x14
-Incline Bench Press
1x10(drop set)1x10,1x8(drop set)1x12,1x6(drop set)1x14
-Punching with dumbells 1x20
-ab wheel 1x20
-more Punching with dumbells 1x20
-more ab wheel 1x20
Upright Rowing w/dumbbells
1x10(drop set)1x10,1x8(drop set)1x12,1x6(drop set)1x14
Shoulder Shrugs
1x10

FRI (Biceps/Triceps/Forearms)

-Kickbacks
1x10(drop set)1x10,1x8(drop set)1x12,1x6(drop set)1x14
-Tricep Extensions w/rope
1x10(drop set)1x10,1x8(drop set)1x12,1x6(drop set)1x14
-Oblique Raises ( left side) 1x20

  • ab wheel 1x20
    -Oblique Raises ( right side) 1x20
  • more ab wheel 1x20
  • EZ Curls Exverted version
    1x10(drop set)1x10,1x8(drop set)1x12,1x6(drop set)1x14
  • Preacher Curls on swiss ball
    1x10(drop set)1x10,1x8(drop set)1x12,1x6(drop set)1x14
  • Forward wrist curls 1x20
    -Reverse wrist curls 1x20

SAT

Game Day

SUN

FREE/OFF Day

Unfortunately, I only have three games left and the season is in it’s closing stages….I should’ve got a real program setup around February 

I definitely don’t feel as energetic as I was last season and feel I actually had an inferior performance this season.

Much Respect,

Gatorade Breathe

You should try just doing negative chinups and that’ll build up strength. I can’t do that many chinups yet but I didn’t build up to where I am now on the Gravitron.