College Rugby Training Log

Training Logs
1

Thought I would start a log to share my progress as I’m getting ready for sprint ball in a few months. Currently on the Juggernaut Method with sprints and jumps on lower body days and throws on upper body days. Goal is to gain some lean mass and strength while also improving my speed. Also using WS4SB for assistance and implementing the weighted pullup progression plan as well.

Current Stats:
HT: 5’10
WT: About 170
Bench Press: about 255 as of the end of season (was about 280 before season)
Squat: tested at 315 at end of season (was about 355 before last season)
Deadlift: tested at 365 (hadn’t deadlifted in months, all time PR is 405x3)
Military: tested at 135 (also haven’t military pressed in a while, all time best is 165)
40yd Dash: 4.79s

Goals:
WT: 175-180
Bench Press: 295
Squat: 405
Deadlift: 500
Military: 175
40yd Dash: 4.6s

2

November 21, 2016
Squat Day

  • 2x5x20yd sprints
  • Box Jumps 6x3 36in
  • Squat
    170x10
    170x10
    170x10
    170x10
    170x10
  • DB Lunges
    40x10
    40x10
    40x10
  • Hypers
    BWx10
    BWx10
    BWx10
  • Ab circuit 100 total reps
3

November 22 2016
Bench Day

  • OHB Throws x10
  • Bench Press
    130x10
    130x10
    130x10
    130x10
    130x10
  • Pullups
    BWx12
    BWx12
    BWx12
  • Face Pulls
    50x15
    50x15
    50x15
    50x15
  • Side Laterals
    15x12
    15x12
    15x12
    15x12
  • Barbell Curls
    75x10
    75x10
    75x10
  • Overhead Extensions
    50x10
    50x10
    50x10
  • DB Shrugs
    40x10
    40x10
    40x10
4

November 23 2016
Agility work
Shuttle Runs:

  • 1st 5 yards 50%x3
  • 1st 5 100%+2nd 10 50%x3
    L-Cone
  • 1st 5 50%x3
  • 1st 5 100%+2nd 5 50%x3
  • 1st 5 100%+2nd 5 100%+ rest of drill 50%x3
    Also did some sidestep cone drills and abs at the end
5

November 25 2016
Deadlift Day
2x5x20yd Sprints
Box Jumps 6x3 with 36in
Deadlift

  • 200x10
  • 200x10
  • 200x10
  • 200x10
  • 200x10
    Lunges
  • 40x10
  • 40x10
  • 40x10
    GHR
  • 25x10
  • 25x10
  • 25x10
    Ab circuit 100 reps total
6

November 26 2016
Military Day

  • OHB Throws x10
  • Military Press
    70x10
    70x10
    70x10
    70x10
    70x10
  • Incline DB Press
    40x20
    40x20
  • Cable Row
    160x12
    160x12
    160x12
    160x12
  • Incline Reverse Fly
    10x10
    10x10
    10x10
    10x10
  • Incline Curls
    30x8
    30x8
    30x8
    30x8
  • Pushdowns
    50x15
    50x15
    50x15
    50x15
  • DB Shrugs
    40x15
    40x15
    40x15
    40x15
7

November 28 2016
Squat Day

  • Sprints 2x5x20yds
  • Box Jumps 5x2 at 39in
  • Squats
    190x10
    190x10
    190x10
  • Lunges
    40x10
    40x10
    40x10
  • Hypers
    5x15
    5x15
    5x15
  • Ab circuit 150 total reps
8

November 29 2016
Bench Day

  • OHB throws x8
  • Bench Press
    150x10
    150x10
    150x10
  • Pullups
    BWx10
    BWx10
    5x10
  • Face Pulls
    50x15
    50x15
    50x15
    50x15
  • Side Laterals
    15x12
    15x12
    15x12
    15x12
  • Barbell Curls
    80x10
    80x10
    80x10
  • Overhead Extensions
    55x10
    55x10
    55x10
  • DB Shrugs
    45x10
    45x10
    45x10
9

November 30 2016
Agility work

  • 20yd shuttle
    1st 5 100%+2nd 10 50%x3
    Whole Drill 100%x3
  • 3-Cone Drill
    1st5 100%+2nd 10 50%x3
    1st 5 100%+2nd 10 100%+ rest 50%x3
    Whole Drill 100%x3
  • Finished off with some sidestep work and abs
10

December 2 2016
Deadlift Day

  • Sprints 2x5x20yds
  • Box Jumps 5x2 at 39in
  • Deadlift
    225x10
    225x10
    225x10
  • Lunges
    40x10
    40x10
    40x10
  • GHR
    25x10
    25x10
    25x10
  • Abs 150 total reps
11

December 3 2016
Military Day

  • OHB Throws x8
  • Military
    80x10
    80x10
    80x10
  • Incline DB Press
    40x20
    40x20
  • Cable Row
    170x12
    170x12
    170x12
    170x12
  • Incline Reverse Fly
    10x12
    10x12
    10x12
    10x12
  • Incline Curls
    30x10
    30x10
    30x10
    30x10
  • Pushdowns
    50x15
    50x15
    50x15
    50x15
  • DB Shrugs
    45x15
    45x15
    45x15
    45x15
12

December 5 2016
Squat Day

  • 2x5x20yd sprints
  • Box Jumps worked up to 42in
  • Squats
    140x5
    170x3
    200x1
    215x20 (PR)
  • Lunges
    40x10
    40x10
    40x10
  • Hypers
    10x15
    10x15
    10x15
  • Abs 200 total reps
13

December 6 2016
Bench Day

  • OHB x6
  • Bench Press
    110x5
    130x3
    155x1
    165x15
  • Pullups
    BWx12
    BWx10
    20x12
  • Face Pulls
    50x15
    50x15
    50x15
    50x15
  • Side Laterals
    15x12
    15x12
    15x12
    15x12
  • Barbell Curls
    85x10
    85x10
    85x10
  • Overhead Extensions
    60x10
    60x10
    60x10
  • DB Shrugs
    50x10
    50x10
    50x10
14

December 8 2016
Deadlift Day

  • 2x5x20yd sprints
  • Box Jumps worked upto 42in
  • Deadlift
    165x5
    200x3
    225x1
    245x25 (PR)
  • Lunges
    40x10
    40x10
    40x10
  • GHR
    25x10
    25x10
    25x10
  • Abs 200 total
15

December 9 2016
Military Day

  • OHB x6
  • Military
    60x5
    70x3
    80x1
    90x16
  • Incline DB Press
    40x20
    40x20
  • Cable Row
    180x12
    180x12
    180x12
    180x12
  • Reverse Pec Deck
    40x20
    40x20
    40x20
    40x20
  • Incline Curl
    30x12
    30x12
    30x12
    30x12
  • Pushdowns
    50x15
    50x15
    50x15
    50x15
  • DB Shrugs
    50x15
    50x15
    50x15
    50x15
16

December 12 2016
Squat Day (Deload)

  • 5x20yd sprints
  • Box Jumps 3x3 30in
  • Squat
    115x5
    140x5
    170x5
  • Lunges
    40x10
  • Hypers
    10x15
  • Abs 100 total
17

December 13 2016
Bench Day (deload)

  • OHB x4
  • Bench Press
    90x5
    110x5
    130x5
  • Pullups
    BWx5
    BWx5
    BWx5
  • Face Pulls
    50x15
    50x15
  • Barbell Curl
    85x10
  • Overhead Extensions
    60x10
  • DB Shrugs
    50x10
18

December 15 2016
Deadlift Day (Deload)

  • 5x10yd starts
  • Box Jumps 3x3 30in
  • Deadlift
    130x5
    165x5
    200x5
  • Lunges
    40x10
  • GHR
    25x10
  • Abs 100 total
19

December 16 2016
Military Day

  • OHB x4
  • Military
    50x5
    60x5
    70x5
  • Incline DB Press
    40x10
  • Cable Row
    180x12
    180x12
  • Reverse Pec Deck
    40x20
    40x20
  • Incline Curl
    30x12
    30x12
  • Pushdown
    50x15
    50x15
  • DB Shrugs
    50x15
    50x15
20

Training Maxes from 10s wave to current 8s wave
Bench: 220-232.5 +12.5lbs
Squat: 285-335 +50lbs
Deadlift: 330-380 +50lbs
Military: 120-127.5 +7.5lbs