T Nation

Rugby Pre Season

Long time lurker, just starting pre season program for rugby, it looks to be a bastardised version of 5 x 5 with AM and PM sessions including a healthy amount of running. Im training in Zimbabwe for a couple of months so I have some limitations with equipment and diet e.t.c. but everything is workable around

Stats:
21yrs
108kg @ 16%bf
Bench 142.5kg
Squat 190kg
Dead 235kg
Push Press 120kg

Monday 18th (lower body)AM

Squat (Im used to working in kgs but the weights here are in lbs)

5 @ 100,200 warm up
5 @ 300
5 @ 350
5 @ 370
5 @ 370

Step up to A hold

5 @ 100
5 @ 130
5 @ 140
5 @ 150

Front Rack Split Squat

8 @ 100
8 @ 170
8 @ 180
8 @ 180

Loaded Hip Bridge

8 @ 200
8 @ 230
8 @ 240
8 @ 250

Core Complex

30s Weighted plank @50
15 Vsits
10 Hanging leg raises
3 sets

PM

20 x 20m sprints with a 30 sec turnaround starting from floor (front and back), 3 points stance,rolling start.
5 min rest
20 x 20m sprints 30s turnaround all from standing

6 x 40 m sprints with a minute turnaround

Tuesday Pull

Pendlay Row

5 @ 100
5 @ 200
5 @ 210
5 @ 220
5 @ 230

Weighted Pull ups

5 @ 35
5 @ 45
5 @ 50
5 @ 50 (Failed on 4)

Single Arm Rows (supposed to be for 5’s but the heaviest dbells are 120’s so went for reps)

5 @ 120
8 @ 120
10 @ 120
12 @ 120

Supine Bar pulls (feet on swiss ball pulling to smith machine bar)

8 @ bw x 4

High Pull

8 @ 100
8 @ 130
8 @ 150
8 @ 170

Star Side Planks 4 x 30s
Clam Shells 4 x 15

Wednesday Press

Close Grip Bench

5 @ 100
5 @ 200
5 @ 220
5 @ 230
5 @ 240

2 Board Press

5 @ 200
5 @ 220
5 @ 240
5 @ 250

Seated DB shoulder Press

5 @ 90
5 @ 100
5 @ 100
8 @ 100

Dips

8 @ 35
8 @ 45
8 @ 50
8 @ 60

Weighted Press ups

8 @ 35
8 @ 50
8 @ 50
8 @ 60

Bbell roll outs

4 sets of 12

Back extensions

4 sets of 10 with a 35lb plate

Thursday Rest Day

Walked 12ks in the morning and did some mobility and stretching in the afternoon.

Friday Whole Body AM

Front Squat
5 @ 100
5 @ 170
5 @ 200
5 @ 240
5 @ 260 (should have gone heavier earlier)

Close grip Pull Ups (the weight belt is homemade and can only hold 1 plate so 50’s is the highest I cango , tried to make sure I had really good form with full extension on each rep)

5 @ BW
5 @ 35
5 @ 50
5 @ 50
5 @ 50

Push Press

5 @ 100
5 @ 170
5 @ 170
5 @ 180
5 @ 190 (failed at 4)

Reverse Dbell Lunges off block

8 @ 30
8 @ 50
8 @ 60

Incline Dbell Bench

8 @ 70
8 @ 100
8 @ 100
8 @ 100

Snatch Grip Shrugs

10 @ 100
10 @ 170
10 @ 210
10 @ 230

Friday PM

On field conditioning to varied to write it all down,worked hard next time will do this in the morning to escae the sun, on the plus side its winter and hasn’t diped below 23 degrees in the day, meanwhile back home in England im lead to understand half the country is underwater.