Full Q@A answer on "Rugby Specific Training"

Ashley JonesI'm a professional rugby player and I've played a few years at NPC, and S12 level before I left for Japan late in 2005.....

Hi Ash,

The get-strength.com site is really interesting and informative and I have
been able to experiment with some of the exercises and programs you have
posted on the site.  Its awesome to have access to your knowledge and its
excellent how the weight training is so specific to the needs of a rugby
player.

I'm a professional rugby player and I've played a few years at NPC, and S12
level before I left for Japan late in 2005.  Japan was pretty cool but I
didn't enjoy the footy to much and I am now currently trying to get a
contract in the premiership division in the UK.  I'm a loose forward and
after my stint in Japan I have lost alot of muscle mass, however aerobically
and anarobically I am quite fit as there was a big emphasis on this type of
training at the club that I was at.  As I now want to play in the UK I want
to try and put on more muscle mass as I will require it with the more
forward orientated game.  I am currently 102kg and want to put on around
4kg.  My diet is excellent and I just need some direction in the gym.  I
also need to work on and develop my agility and speed over 10m.
I have time to put in the training now as I am back in NZ and will not be
required to be in the UK until June.  I have just undergone minor ankle
surgery and I cannot resume running for three weeks but after that time I
want to train really hard.  I have looked at the 12 week program you have
posted on "getstrength" and like how simple it is with the major compound
movements required to put on mass and develop strength.  I am able to train
twice a day and really want results therefore do you think this program
would be suitable for me and what days should I add in agility/speed,
aerobic and anaerobic sessions?

Could you please help me and outline a program that I could do to get my
desired results.

Look forward to hearing from you.
Grant

Hi Grant, thanks for the challenging question and I hope I can provide some ideas for you to follow, an initial 4 week block of cross training for you to maintain fitness whilst recovering from the ankle surgery, then into the full program.

Swim x 2 each week

Hypoxic 50’s: no dive in and breathe every 4 strokes and rest time equals work time start with 10, try and add an extra stroke before taking a breathe each week, leave the volume at 10 repeats.

Ladder: swim 50m, rest ½ the time, then swim 100m, rest ½ then swim 150m, rest ½ time and finish with 200m rest ½ time and repeat starting with 200m and working down to 50m

Bike spinning session or Aqua jogging x 2 a week as well.

When you are able to run again, I would do the following schedule as you are trying to pack on some mass, 4kg is certainly attainable as you say you are eating well, the weekly program would look like this, weekend free:

 As for upper body I would suggest something like the following programs

 Tuesday:

 8 x 3 Band Bench Press s/s Bent Over Row

6 x 4 Incline Bench Press s/s Hammer Low Row

4 x 6 Floor Press s/s One Arm DB Row

3 x 8 Fat Man’s Chins s/s Feet on Swiss Bal Push Ups

Thursday:

 8 x 3 Steel Log Push Press s/s Weighted Chins

6 x 4 Cambered Bar Shoulder Press s/s Hammer High Row

4 x 6 Trap Bar Shoulder Press s/s Lat Pulldown to Chest

3 x 8 Chins s/s Dips

 Another effective Upper Body Program is the following:

 As for the lower body I would suggest something similar to the following options, or check out my articles on power circuits on the get strength web site

 Lower Body Power

The program is as follows:

12 x 2  Band Box Squats

8 x 3    Power Snatch from Floor

6 x 4    Block Power Cleans

Lower Body Strength

Deadlift

Front Squat

Good Morning

Cycling down over three weeks utilizing a progression like one of these:

Week 1 – 6,5,4

Week 2 – 5,4,3

Week 3 – 4,3,2 then change exercises and go again or a progression like:

Week 1 – 4 x 6

Week 2 – 2 x 5, then 3 x 3

Week 3 – 5,4,3,2,1 then change exercises and go again or a progression like:

Week 1 – 5 x 5

Week 2 –  2 x (5, 3, 1) ie; 5,3,1,5,3,1

Week 3 – 3 x (3,1) ie; 3,1,3,1,3,1

 Finish each workout with some core work of your choice, I would either get you to do 100 reps of whatever configuration for wish or use the old Pavel strategy of doing 3 – 5 exercises fir 3 – 5 sets of 3 – 5 reps for 3 – 5 days per week.

 I hope this gives you a starting point do not hesitate to contact me again and we can work on other elements as you progress to your goals, cheers, Ash

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