T Nation

Training for Rugby

Iâ??m returning to T-Nation after some time away (moved overseas/ marriage) and Iâ??m a keen rugby player and lover of collision sports and high powered athletes, do we not a Forum place for people (and Iâ??m hoping Iâ??m not the only) to discuss training methods and the like. Iâ??m a qualified S&C coach and have done my time manning the gym floors looking after Mr Joe and his flabby arms.

Currently just closed out our season winning the championship and looking to build more size in the break now, have backed off cardio persay and sticking with a strong 4 sessions a week before I go to work (05:30 starts) smashing pre-work and mass building supplement.

Anybody else here in a similar situation? Iâ??m sure the football (American) must be a similar phase.

Get on board.

I’m one match from closing out my season. Due to practice, I only have 2 days a week to train, so I’m on Wendler’s 5/3/1 two day split. Once my season ends I’m planning on doing CT’s Six Weeks to Superhero and then transitioning into Wendler’s full 5/3/1.

[quote]RugbyStrong wrote:
I’m one match from closing out my season. Due to practice, I only have 2 days a week to train, so I’m on Wendler’s 5/3/1 two day split. Once my season ends I’m planning on doing CT’s Six Weeks to Superhero and then transitioning into Wendler’s full 5/3/1.[/quote]

What league is this that is still playing?

My strength gains have been amazing working out 4 days, but I’m not seeing any weight gains, trying to get to 95kgs (currently 90kg) any diet advice/ training from anyone on here.

My splits are as follows:
Mon - Bk/ Ch/ Bi 3-4 x 8reps
Tues - Legs/ Shld/ Tri 3-4 x 8reps
Wed - Rest
Thurs - Bk/ Ch/ Bi 4-5 x 5reps
Fri - Legs/ Shld/ Tri 4-5 x 5reps

Going heavier on Thurs/ Fri Sessions, I only really have 40mins to workout in the morning so attempting 2 exercies per body part minimum.

I play in college. During spring we have a season of scrimmages and tournaments, nothing official, just for fun.

I also play in college.

For what it’s worth, this is how my training is set up:

Conditioning:

110 yard sprints (must be completed in 18 secs) with 45 seconds rest

start with 4 per session at the beginnning of the off season, and work up to 14
per session by the time the seasion starts

This is done on monday, wednesday, and friday.

Lifting:

5/3/1. This is done on all other days of the week. Every now and then I’ll take a day off
from lifting if my body needs a break. But I never take a day off from conditioning.

I have been playing rugby for a few years, and what I have done is some crossfit-type conditioning, but with a focus on heavy lifting.

First time poster, thought i would share on the most relevant thread to me.

Im following a modified version of joe defranco’s westside for athletes for lifting. this gives me 3 days of lifting as well as opportunities for dynamic speed and power work, things like plyometrics and strongman conditioning, as well as stuff like sled and prowler work. this makes up bulk of my conditioning as i can’t stand steady state and think its pointless.

for fitness i use some of these as i’ve found them very useful

Other than 3 sessions a week in preseason training which will start at the end of june thats about it, looking forward to what other players find useful.

I follow 531 4 days a week in the off season with two days of field work consisting of sprints, ladders, and 200’s and 2 days of other types of conditioning such as bag work or circuits (double unders, 500 m row, push ups, burpees aiming for max rounds in a 15 minute window). In season I switch to 531 on a 2 day split followed and the conditioning is whatever happens in practice.

I’m seeing a lot of guys doing a 5/3/1 lifting in post & pre season - can’t say I’ve ever used this before, tended to stick to the old school of 4 x 8 and 3 x 5 when going heavy.

Have you seen mass gains doing 5/3/1? or is it purely just strength?

Do those lifting 4 days a week add cardio into thier workouts or doing it on another day?

** Currently nursing a groin injury which has set me back a week working legs, rehabing with foam rollers and stretching **

[quote]LockForward wrote:
I’m seeing a lot of guys doing a 5/3/1 lifting in post & pre season - can’t say I’ve ever used this before, tended to stick to the old school of 4 x 8 and 3 x 5 when going heavy.

Have you seen mass gains doing 5/3/1? or is it purely just strength?

Do those lifting 4 days a week add cardio into thier workouts or doing it on another day?

** Currently nursing a groin injury which has set me back a week working legs, rehabing with foam rollers and stretching **[/quote]

I have seen mass gains, even though I haven’t been specifically eating to gain weight. This is because my conditioning is a weak point.

I’ve actually tweaked my training since that post. And now I lift and condition on the same day, 4 days a week.

The reason I use 5/3/1 is because of the built in progression. There’s no guess work of when to increase weight. I also enjoy the flexibility of it, which is why I think a lot of ruggers are using it, since you can easily go from off season to inseason and back.

The Boring but Big template in the 5/3/1 is good for mass gain. I went from 104kg - 110kg in season with it!

[quote]Chris87 wrote:

[quote]LockForward wrote:
I’m seeing a lot of guys doing a 5/3/1 lifting in post & pre season - can’t say I’ve ever used this before, tended to stick to the old school of 4 x 8 and 3 x 5 when going heavy.

Have you seen mass gains doing 5/3/1? or is it purely just strength?

Do those lifting 4 days a week add cardio into thier workouts or doing it on another day?

** Currently nursing a groin injury which has set me back a week working legs, rehabing with foam rollers and stretching **[/quote]

I have seen mass gains, even though I haven’t been specifically eating to gain weight. This is because my conditioning is a weak point.

I’ve actually tweaked my training since that post. And now I lift and condition on the same day, 4 days a week.

The reason I use 5/3/1 is because of the built in progression. There’s no guess work of when to increase weight. I also enjoy the flexibility of it, which is why I think a lot of ruggers are using it, since you can easily go from off season to inseason and back.[/quote]

As its now June and I’m one for finishing a program before I start something new - I’m going to work at 5/3/1 for the next couple of months heading into the season (Sept) we’ve just started our pre-season conditioning (actually tonight) Lots of running, and speed work, I should know I’ve been intrusted to run the sessions.

I’m still stuck on 91kgs - really wanna be pushing 95+ and seem to be stuck on 90-91 for the past two months any further advice guys?

[quote]LockForward wrote:

[quote]Chris87 wrote:

[quote]LockForward wrote:
I’m seeing a lot of guys doing a 5/3/1 lifting in post & pre season - can’t say I’ve ever used this before, tended to stick to the old school of 4 x 8 and 3 x 5 when going heavy.

Have you seen mass gains doing 5/3/1? or is it purely just strength?

Do those lifting 4 days a week add cardio into thier workouts or doing it on another day?

** Currently nursing a groin injury which has set me back a week working legs, rehabing with foam rollers and stretching **[/quote]

I have seen mass gains, even though I haven’t been specifically eating to gain weight. This is because my conditioning is a weak point.

I’ve actually tweaked my training since that post. And now I lift and condition on the same day, 4 days a week.

The reason I use 5/3/1 is because of the built in progression. There’s no guess work of when to increase weight. I also enjoy the flexibility of it, which is why I think a lot of ruggers are using it, since you can easily go from off season to inseason and back.[/quote]

As its now June and I’m one for finishing a program before I start something new - I’m going to work at 5/3/1 for the next couple of months heading into the season (Sept) we’ve just started our pre-season conditioning (actually tonight) Lots of running, and speed work, I should know I’ve been intrusted to run the sessions.

I’m still stuck on 91kgs - really wanna be pushing 95+ and seem to be stuck on 90-91 for the past two months any further advice guys?

[/quote]

Eat more. Making a couple high calorie shakes a day has helped me, also eating an extra meal at the end of the day, or a few extra snacks a day.

http://webmail.sd75.mission.bc.ca/~jivan.dhaliwal/rugby%20coaching%20resources/Strength%20and%20Conditioing%20Manual%20for%20Rugby.pdf

Everything you need in there

[quote]M.B wrote:
http://webmail.sd75.mission.bc.ca/~jivan.dhaliwal/rugby%20coaching%20resources/Strength%20and%20Conditioing%20Manual%20for%20Rugby.pdf

Everything you need in there
[/quote]

Do you go to Mac?

Apparently, don’t do any conditioning as you’ll lose mass. A stronger athlete is always fit, but a fit athlete is rarely strong.