T Nation

Rugby Winger Workout Advice


#1

Hi everyone !

First of all, this is my first post, so if I am in the wrong section, please redirect me

Let's begin ! I am a 20 y-o french guy, 1m65 for 66kg, I played Rugby for 12 years but stopped for the two last years. And I am back on the field since a few weeks and it feels GOOD ! But I feel that I lost a bit and I want to concentrate as well on my workout trainong in order to be more efficient on the field... and this is why I come to you here !

As a beginner in the workout world, I have some question for my training schedule,I am hesitating between two schedules that I will join a litlle further.
What (between Training Schedule 1 and 2) would be the best for me in terms of strength gaining ? The first one is the 5/3/1 model of Jim Wendler, the second is the one made for me by a coach in my gym.
My goal is to improve my physical capacities to match winger position in rugby. It has to ally speed, acceleration, and agility but also strength (Missing a tackle is not an option and I regular "one-one duel" so I have to be able to overturn my opponent easily, like Savea of the All Blacks against the French team last weekend )
I add plyometric training to increase my speed and raw speed and jogging for endurance to match as much as possible to the winger position in Rugby.

So here are my 2 Schedules :

Training Schedule 1
Monday â?? Wednesday - Thursday

Workout 1:
A. Standing Shoulder Press : 3 Sets
Week 1 5 Reps 65;75;85
Week 2 3 Reps 70;80;90
Week 3 5/3/1 Reps 75;85;95
Week 4 5 Reps 40;50;60

B. Dips : 5 Sets * 15 Reps

C. Chin-Up: 5 Sets * 15 Reps

Workout 2:
A. Deadlift : 3 Sets
Week 1 5 Reps 65;75;85
Week 2 3 Reps 70;80;90
Week 3 5/3/1 Reps 75;85;95
Week 4 5 Reps 40;50;60

B. Good Morning : 5 Sets * 12 Reps

C. Abs : 5 Sets * 15 Reps

Workout 3:
A. Bench Press : 3 Sets
Week 1 5 Reps 65;75;85
Week 2 3 Reps 70;80;90
Week 3 5/3/1 Reps 75;85;95
Week 4 5 Reps 40;50;60

B. Dumbbell Chest Press: 5 Sets * 15 Reps

C. Dumbbell Row: 5 Sets * 10 Reps

Workout 4:

A. Squat : 3 Sets
Week 1 5 Reps 65;75;85
Week 2 3 Reps 70;80;90
Week 3 5/3/1 Reps 75;85;95
Week 4 5 Reps 40;50;60

B. Leg Press: 5 Sets * 15 Reps

C. Jumping Squat: 5 Sets * Max

OR :

Training Schedule 2
Monday â?? Wednesday â?? Thursday

I. Squat :
3 Sets * 8 Reps

II. Jumping Squat :
3 Sets * Max

III. Bench Press + Dumbbell Row (No rest between):

3 Sets * 8 Reps + 10 Reps

IV. Flat Machine + Machine Shoulder Press (No rest between) :
3 Sets * 8 Reps + 6 - 8 Reps

V. Planks :
3 Sets * 8 Reps

VI. Good Morning :
3 Sets * 8 Reps

Reminder: This is actually a In-season workout, so maybe it is too much !

I really look forward your feelings and advises to improve it

Kind Regards,