Off-Season Rugby Training

Training Logs
21

Notes on GVT vs Layer Template:

  1. I typically use the GVT template on days when I don’t feel up to max effort lifting.
  2. the volume on GVT is very high for an athlete. You need to figure out for yourself if it is too much volume.
  3. athletes looking to improve power should stick with the original layer template. Athletes looking to add muscle mass should go w/ GVT.
  4. since both templates feature “above average” volume keep assistance work to a minimum, if at all on scheduled workouts.
22

Tuesday 12/16/14

Low bar back squat:
This is the first of 2 squat sessions this week because my lat injury is preventing me from pulling. Today I followed the GVT template.

  1. GVT squats @225 (60%)
    10/10/10/9/9/8/8/6/6/6
  2. performed one set of light leg curls in between sets of squats (6-8 reps)
  3. performed posterior chain assistance: back hypers x 5 sets & good mornings x 5 sets (8-10 reps)
  4. performed 5 sets of leg raises and 5 sets of incline sit-ups (15-20 reps)

Notes: A lot of volume today but it felt pretty good. I added in some posterior chain/ back & hamstring assistance because I’m not deadlifting. Looking forward to deadlifting again (hopefully) next week.

23

2-DAY Template:

People have been asking about a 2-day template. I personally only follow a 2-day template in-season, but if you have limited time it may be your only option. This option is better for beginners and anyone uncomfortable ramping to a 1 or 3RM. However, I would keep the conditioning menu from the original template.

The 2-Day Template follows a traditional upper/ lower body split. Here is the template I follow in-season:

Day 1: Lower Body

Squat 5x5
Deadlift 5x5
Lunge 4x6-8 each leg
RDL or Back Hyper 4x8-10
Ab Work x 5 sets

optional: loaded carries/ sled dragging

Day 2: Upper Body

Bench Press 5x5
Military Press 5x5
Pullup 4xMax
Row 4x6-8
Ab Work x 5 sets

optional: traps/ rear delt work

24

Wednesday 12/17/14

Shoulder press, 3" axle bar:

  1. Ramped to a very sloppy 1RM @225, so I used 205 as my training max for the day. Been stuck here for over a week.
  2. performed 10 singles @185 (90%) in about 10 minutes
  3. performed 3 extended sets @135 (60%) 10/6, 9/5, 8/5
  4. still can’t do PULLUPS so I performed one set of light lat pulldowns in between sets of shoulder press (8-10 reps)

Optional assistance:

  1. face pulls x 3 sets
  2. rear delt flye x 3 sets
  3. DB shrugs x 3 sets
25

Friday 12/19/14

Low bar back squat:

Decided to go off-script today since I’ve already squatted once this week. Today I squatted my bodyweight (240) for 100 reps in as little time/ fewest sets as possible. The key for keeping the tempo up is never hitting failure on a single set and picking sets/ reps that are manageable. I chose 20x5 with about one minute rest in between sets. Although the load is light, it’s an opportunity to work on strength-endurance and squeeze in some conditioning.

  1. performed 20 sets of 5 @240 (BW)
  2. performed 5 sets of back hypers (12-15 reps)
  3. performed 5 sets of reverse hypers (10-12)
  4. performed 5 sets of leg raises and 5 sets of incline sit-ups

Notes: Again, the reason for additional posterior chain assistance is that I haven’t deadlifted in over a week. I’m hoping to start pulling again soon…

26

Saturday 12/20/14

Optional/ additional workout:

Today I decided to get in some extra movement and agility work:

  1. box jumps, ramping to a max height in 6-7 sets
  2. sledge swings 5x10
  3. stone loading @200 to a shoulder high platform for 5 tabata rounds
  4. burpees for 5 tabata rounds
  5. jump rope x 1000 jumps
27

Monday 12/22/14

Bench press, standard bar:

  1. Ramped to a 1RM @335
  2. 10 singles @300 (90%)
  3. 3 extended sets @200 (60%)
  4. 1 set of 4 PULLUPS in between each set of bench press

Optional assistance work:
Rear delt fly x 3 sets
Chest flye x 3 sets
Face pulls x 3 sets

Notes: 315 felt very fast and explosive. 335 was a bit of a grind, though not too bad. Injured lat still nagging me on PULLUPS. I perform standard grip bench press at about shoulder width.

28

Tuesday 12/23/14

Low bar back squat:

  1. ramped to a 3RM @350
  2. performed 10 singles @350 in about 10 minutes
  3. performed 3 extended sets @245 (70%)
  4. leg raises/ incline sit-ups x 5 sets each

Optional assistance work:
Back hypers x 5 sets
Leg curls x 5 sets

29

Wednesday 12/24/14

Strict axle shoulder press:

  1. ramped to 1RM @225
  2. performed 10 singles @185
  3. performed 3 extended sets @135
  4. one set of PULLUPS in between each set of shoulder press

Optional assistance work:
DB shrugs dropset down the rack
Rear delt flye x 3 sets
Face pulls x 3 sets

Notes: my shoulder press has stagnated over the past couple weeks. This usually means I need to change it up. I may go w/ push press or Klokov Press going forward.

30

Friday 12/26/14

“Legs Day”:

Day after Christmas and I didn’t feel like doing anything serious. I was coming up on another squat workout so I decided to do this instead:

  1. Front Squat: 135x10, 155x10, 185x6, 205x5, 225x3, 255x1, 275x1
  2. Leg Press: 5x10, drop set
  3. Walking Lunges: 3x8-10
  4. RDL/ Leg curl superset 3x10 ea.
  5. Back Hyper: 3x15
  6. Leg raise/ incline sit-up x 5 sets each
  7. Calf Raise x 5 sets
31

Friday 1/2/15

Travel and vacation have taken me away from the gym so I decided to do the 2-day template this week. Basically maintenance work – no ramping to a RM:

Upper Body:

  1. bench press 5x5 @275
  2. shoulder press 5x5 @155
  3. cable row 4x6-8
  4. lat pulldown 4x6-8

Optional assistance:
Face pulls x 3 sets
Rear delt flye x 3 sets
DB shrug x 3 sets
Snatch grip shrug x 3 sets

Saturday 1/3/15

Lower body:

  1. squat 5x5 @275
  2. RDL 4x8 @ 135
  3. lunge 4x6-8
  4. KB Swing 4x10
  5. Ab work x 10 sets

Optional assistance:
Calf raises x 5 sets
Back hypers x 3 sets

32

We are entering a new phase of programming for athletes getting ready for a season. The past couple months have been focused on building strength and mass. Now the focus is on turning some of that strength into power.

Goals of the previous phase:
Bench Press 1.5 x BW
Strict Shoulder Press BW
Deadlift 2x BW
Squat 1.5x BW

Each day we will pair a fairly heavy (70%) barbell exercise with an explosive and/ or plyometric exercise in a “couplet”. The explosive exercise should feel very light and fast. The purpose of that exercise is to move explosively, not to grind out reps. If 70% feels too heavy on the main lift, lower the weight. (You can add in optional assistance work on each day but don’t go overboard)

DAY 1

a) BENCH PRESS @70% 1RM supersetted w/ plyo-pushups 5x5 ea.
b) DIPS 5x
c) PULLUPS 10 sets

DAY 2

a) DEADLIFT @70% 1RM supersetted w/ box jumps 5x5 ea.
(Focus on height and explosiveness)
b) KB SWING 5x8-10
(Depending on the weight of an available KB you may want to go higher on reps. But keep the movement explosive and do not grind out reps)
c) AB WORK 10 sets

DAY 3

a) SHOULDER PRESS @70% 1RM supersetted w/ MB slams 5x5 ea.
(Again, the point of the MB slam is to train explosiveness and generate force)
b) HIGH PULL or UPRIGHT ROW 5x6-8
c) PULLUPS 10 sets

DAY 4

a) SQUAT @70% 1RM supersetted w/ jump squats 5x5 ea.
(Feel free to load the jump squats as necessary, but the focus is on height not weight)
b) WALKING LUNGE 5x8-10
c) AB WORK 10 sets

33

Monday 1/5/15

Bench Press:

  1. Axle Bench Press @245 supersetted w/ plyo-pushups 5x5 ea.
  2. DB Incline Bench Press 5x8
  3. Dips 5xMax
  4. Pullups 10 sets

Tuesday 1/5/15

Deadlift:

  1. Deadlift @315 supersetted w/ box jumps 5x5 ea.
  2. KB Swings 5x10 @75
  3. Reverse Hypers 5x10
  4. Leg Raises and Incline Situps x 5 sets each

Wednesday 1/6/15

Shoulder Press:

  1. Shoulder Press @205 supersetted w/ MB slams 5x5 ea.
  2. Upright Rows @135 5x6-8
  3. Lateral Raise 5x8
  4. Pullups 10 sets

Thursday 1/7/15

Squat:

  1. Squat @275 supersetted w/ jump squat 5x5 ea.
  2. Walking Lunge 5x6-8
  3. KB Goblet Squat 5x8-10
  4. Ab Wheel Rollouts and Hanging Knee Raises x 5 sets each
34

Monday 1/12/15

Bench Press:

  1. 3" Axle Bench Press @245 ss/ Plyo-Pushup 5x5 ea.
  2. Incline Bench @205 5x6-8
  3. Dips 5 x Max
  4. Pullups x 10 sets

Notes: Not the best training session. Basically just wanted to get in and out.

35

Tuesday 1/13/14

Deadlift:

  1. deadlift @315 supersetted w/ box jumps 5x5 ea.
  2. kb swings 5x8-10
  3. reverse hypers 5 sets
  4. ab work x 10 sets
36

Thursday 1/15/15

Shoulder press:

  1. shoulder press on a standard bar @155 supersetted w/ mb slams 5x5 ea.
  2. upright row 5x8-10
  3. lateral raise 5x6-8
  4. PULLUPS in between every set of shoulder work (failure minus 1)

Optional assistance:
DB shrug 3x12-15
Reverse flye 3x12-15
Face pulls 3x12-15