I’ve just completed pre season training with my rugby club. And now im looking to switch from a much higher volume program to something that won’t beat up my body as much, since I’ll have to play at least a match a week. in the off season i was squatting monday benching wendesday deadlifting friday and overhead pressing saturday
I’ve now switched to something like this
Monday (game on saturday)
Squats/Deadlifts - 3x3
atg squats/snatch grip deadlifts - 3x6
back extensions - 3x10
russian twist 3x10es
i alternate the max effort and accesory movement on this day so one week i do max effort deadlifts and use atg squats as my second exercise then the next week i’ll do squats as max effort then snatch grip deads as my second one. and the cleans are used to excite the CNS nothing heavy enough to wear me out before the heavy movement
Bench Press - 3x3 super set with DB rows 3x5
incline press - 3x8-10 super set with db rows 3x5
fat grip hammer curls 3x8
leg raises - 3 x 12
if i have a no game week then i’ll throw in a day for overhead press where i’ll focus on shoulder prehab exercises after.
if some one could give me there opinion on whether this looks like a good set up that would be appreciated.