Cam, long time no speak - hows tricks? Thanks for the input. I gotta say that was some outstanding post, just the kinda thing i was looking for. Ive read through your post, cobbled togeather this - can you run your eye over and let me know what you think?
Friday am - mix of 50, 25 and 10 meter sprint work(this is the zone most of my tackles take place). Do these from lying/prone start to give game carryover. Plyometric work as you noted, along with renegade style cone drills.
Friday PM - Heavy day - Squats, Bench, Push press, power clean; 4/6 sets of 4/6 reps @ 80%. Ab, calf and neck work
Saturday - (from Thibaudeau article in t-mag)15 sets of 400m
Sunday - Light/power day - jump squat, power snatch, speed bench; 8 sets of 3 reps @ 50%. Ab, calf and neck work
Monday - 2 hr rugby training session
Tuesday - off
Wednesday - game
Thursday - off
This would should give me plenty of r&r for the game. Plus no doubt i’ll be in some pain weds/thurs from the sheer brutality of it all - living the dream!. NOw some other q’s if you could answer I would be grateful;
1 - back(lat) work - I rely alot on ‘pulling’ larger players down, and bent rows/dumbell rows have really helped - would it be advantageous to put these in? If so how best to incorporate them?
2 - Specific arm work(forgive me, started of doing bb!) - necessary?
3 - set rep scheme for abs, calf and neck exercises. Currently do 5*5 for all three.
4 - volume - my sucess so far has been soley down to my size(230lbs), not massive, but not too fat so am hard to bring down. Will the increase in volume + less weight based work affect this?
Cam - really grateful for your input, thsi routine looks perfect to fir round my classes too. I must say the explosiveness really does seem to have an impact. Small give I play with, no more than 180/185 brings down absolute beasts - he hits them so damn hard its painful. Oh and your last comment - my highlights so far is having 5 members of the opposing team hanging(2 legs, 2 front torso, and one back) and still standing, and some little s.o.b. punched me in the balls, fortunately I got the ball passed to me at full tilt and hits him with ym shoulder square in the chest. Kept going for another 25 yrds before I was brought down; looked back after the tackle and he was out cold. Turned out he flew back so fast he nutted the floor. Ha, these crazy kids, they’ll soon learn…
Cheers for your help bud - Dannyboy