Description:
Off-season strength and conditioning program for club rugby players. I have adapted this plan from Christian Thibaudeaux’s Layer System and encourage readers to view the original thread here T - Competitive Bodybuilding - Forums - T Nation
Considerations:
-
Club level players have limited time to train, so efforts are placed on building proficiency on basic lifts rather than coaching more complex lifts.
-
Advanced athletes benefit from advanced training techniques. Amateur athletes should “dumb it down” and go for training economy over training variety.
-
Athletes who train in commercial gyms are limited by equipment availability. Substitutions are acceptable as listed below.
Training Template:
DAY 1:BENCH PRESS (Flat, Incline, Chain or Band if available)
- After warming up, ramp up to a new 3 rep max (3RM) in less than 5 sets. Use clean form and maintain explosive bar speed.
- Use your new 3RM to perform 10 single reps, waiting 1 minute between reps. These reps should be done very explosively.
- Use 70% of your new 3RM to perform 3 extended sets. An extended set is done by repping-out, resting for 20 seconds and repping out again. Do this 3 times.
Assistance Work: Do a set of pullups in-between every set of bench press.
DAY 2:DEADLIFT (conventional, sumo or trap-bar)
Same sets/ percentages as above.
Assistance work: Do 10 sets of abdominal work after deadlifting.
DAY 3:SHOULDER PRESS (DB, Barbell, Push-Press or Push-Jerk)
Same sets/ percentages as above
Assistance work: Do a set of pullups in-between every set of shoulder press
DAY 4:SQUAT (front or back)
Same sets/ percentages as above
Assistance work: Do 10 sets of abdominal work after squatting
CONDITIONING MENU:
Each workout listed on the conditioning menu should be done 1 time/ week. Menu items can be done in any order – the only important thing is to do all of them every week.
- Timed 1 mile run
- Timed 3 mile run
- 20-min. Treadmill interval training (sprint 30 seconds, rest 30 seconds for 20 minutes)
- 10-min. Metacon (10 burpees; 10 med ball slams or sledge swings; 10 box jumps for max rounds in 10 minutes)
- 30-minute steady state run for distance
Training log to follow on a daily basis. Questions welcome!