Hello, I am a collegiate rugby player and am looking for a new program recommendation from the 531 Forever book. I’ve ran Krypteia and it was an awesome program but with the current set up of my gym, I cannot do the supersets it calls for. If anyone could recommend a good 531 Forever program for an off season rugby player I would appreciate it. A program possibly including the power clean or other olympic lifts could work well.
Thanks all.
carlbm
January 26, 2020, 6:23pm
2
I play rugby- not a high level but still.
I’ve run bbb upper body and triumvirate lower body. That worked great.
Ive done a 2 day whole body also. And I’m doing hard gainers right now.
If you’re off season I recommend hard gainers. If for no other reason than the widow maker squats.
These build determination and dedication.
My advice for this is make sure your TM is spot in. And ease yourself into the additional volume.
Good luck.
Advice + routine here never gets old…
This hardcore advice about training and life for young Jim Wendler might just be the same advice you need to hear right now. So listen up, get fired up, and get to work!
Est. reading time: 8 minutes
Thib’s ‘Athlete lean,athlete strong’ also worth looking up
1 Like
Voxel
January 26, 2020, 7:03pm
4
Since someone else mentioned Thib, but I’m guessing you might run into setup issues here as well, either way it’s forum gold.
Assuming a 20 weeks off-season…
Obviously this is just a blueprint. I DO NOT like to plan a program so far in advance because we can’t predict exactly how the body will progress. For example if we decide to spend on phase of 4 weeks to improve a specific capacity and after those 4 weeks the problem is not solved, then we have to change the plan and continue on with the phase.
A smart coach is the one who can make the best adjustments, not the one who can write down the best program.
This is o…
PHASE II - STRENGTH AND SIZE FOCUS I
DURATION: 4 to 6 weeks
TRAINING SPLIT:
Monday: Squat & quads
Tuesday: Vertical push & pull
Wednesday: OFF
Thursday: Deadlift & hips
Friday: OFF
Saturday: Horizontal push & pull
Sunday: OFF
MONDAY
SECTION A - ACTIVATION
A. Jump onto a box in front - 3-4 sets of 5 jumps
B. Jump squat (20% body weight) - 3-4 sets of 5 jumps
SECTION B - SIZE & STRENGTH
A. Front squat - sets of 5 reps - start at roughly 50-60% and ramp up to max force point for 5 re…
PHASE III - STRENGTH AND SIZE FOCUS II
DURATION: 4 to 6 weeks
Training split:
Monday: 1 whole-body lift + Vertical push/pull
Tuesday: Lower body
Wednesday: OFF
Thursday: 1 whole-body lift + horizontal push/pull
Friday: Arms
Saturday: Power circuit
Sunday: OFF
MONDAY
SECTION A - ACTIVATION
A1. Depth jumps - 3-4 sets of 5 reps
A2. Plyo push-up - 3-4 sets of 5 reps
A3. Medicine ball slam - 3-4 sets of 5 reps
SECTION B - STRENGTH & SIZE
A. Power clean & push press - sets of 3 reps, s…
PHASE IV- POWER
DURATION: 4 to 6 weeks
Training split:
Monday: Lower body I
Tuesday: Upper body I
Wednesday: OFF
Thursday: Lower body II
Friday: OFF
Saturday: Upper body II
Sunday: OFF
MONDAY
A1. Jump on to a box in front - 5-7 sets of 5 reps
A2. Depth jumps for height (jump straight up)- 5-7 sets of 5 reps
A3. Jump squat (25% of bodyweight) - 5-7 sets of 5 reps
A4. Power clean from hang - 5-7 sets of 3 reps
A5. Front squat - 5-7 sets of 3 reps
Perform as a circuit with 60-75 se…
[quote]chappelloow wrote:
Coach
Just wondering whether you are going to provide any information on the conditioning aspect of off-season?? (Sprints, sled dragging etc.)
By the way this program looks very impressive
Thanks[/quote]
Honestly I’m a strength, power and size expert. Speed is not my main area of expertise, which is why I first didn’t want to give a track program. Anyway, more often than not, this is given by the teams track coach.
But here is what I would do…
PHASE 1
Split:
Mo…