hello coach adn all
I currently play rugby flanker and centre, so for these positions in the game i have to have very good level of strength speed stamina and explosiveness.
At the moment i weigh 80 kg which is fine but in future would like to weigh more. my current 1 rep maxs are deadlift: 172.5 beltless 115 kg bench 140 squat ass to grass. I have a really important tournament in end november start of november whcih their will be scouts their so i want to be in very good physical form to try and impress them.
My main goals are from the training programme:
- more explosive (break through tackles more, be stronger in the contact tackle harder)
- be stronger and add some muscle to frame
- Be match fit above anyone else
For power i know i should do plyos and sprints. plyos after the warm up to activate the body and sprints as conditining. however i dont know which programme to use or follow i was thing Westside for skinny bastards as it involves strenght and dynamic work however i thought that this programme should be atleast a 12 week training programme. aswell with jim wendlers 5/3/1 for strength , i know i can put in power cleans and jumps and throws but i want to focus on all the aspects as much as possible and improve them to be better on the field physically.
the programme i created myself is the following:
6x3 box jumps
4x3 hang power cleans (60%)
6x3 back squat (80%)
4x3 speed deadlifts (60%)
split squats 4x6 supersetted with 4x5 good mornings
finish with core ( palloff press, turkish get ups, woodchoppers, stability ball explosive russian twists) and sprints
6x5 medicine ball press against wall
military press 4x6 (80%)
speed bench 4x3 (60%)
barbell row 4x8 suppersetted by incline db press 4x8
shoulder press 4x8
finish with core and conditiong
Notes: thursday will be front squats instead of back squats and thinking of replacing goodmornings with hip thrusts for the power, maybe good idea? and sprints and core
saturday: bench heavy and do push press as the speed movement of upper and conditioning. i want to add in pull ups aswell somewhere just to put a bit of muscle aswell and farmers carries.
The progression consits off every week im going to add 2% to my lifts so from 80% its gonna go 82% 84% etc etc.
I have been suggested to try this out http://asp.elitefts.com/QA/training-logs.asp?qid=216420&tid=150 and just want to get the best out of any programme for performance.
Thank you all for your time!