Training summer 2011/12
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I thought Ild start a new thread to update how my training goes for rugby next year. I'm not on here all of the time but thought Ild update when I can be bothered/get around to it haha.<br />
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Got a hold of last years preseason gym training programme the naki used. The programme says two upper body, and two lower body sessions a week, but due to my lack of size/strength on my upper body, and my lack of wanting to gain to much size (while still targeting strength on my legs) I have been doing 3 upper body sessions a week, and one lower body. I've been doing all of the training by myself, and while the I haven't been able to push the reps that I would be if I had a spot, I have still made some good gains.<br />
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The training programmes have been different to what Ive been used to in the past. The upper body work outs focus on bench and plenty of it. It is all about plenty of sets of heavy weight at low reps. I'll be doing close to 10 sets when you take into account the warm up sets. I thrash the body with the heavy weights, trying to hit my 1RM for a couple sets then drop the weight for the last 3-4 sets and target the 5-8 rep range for endurance. Its worked wonders and over the last 6 weeks Ive gone from struggling at 100-105kg for 2-3 to 125kg for 2 the on Monday. The rest of the work out includes 4 sets of wide grip chins (which is fun at 122kg), then a super set of bench row and close grip bench. The one adjustment I have been made is for one of the sessions I vary the other exercises which I do by adding in bent over rows, standing military DB press, and the different flies.<br />
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The best purchase that I have done is buying a weights belt. My box squats have skyrocketed since Ive started using it, and I feel a lot more confident doing heavy weights with out a spot. My lower body session is almost entirely box squats. The sessions vary a bit, but one has me after warm up doing four sets of 3-5 reps at the heaviest that I can do (Ive been getting about 165kg x 5, 175 x 2), then dropping the weight and doing four sets of 10 reps at 140 kgs. The high reps after doing max weight absolutely kills me, but I am so pumped up afterwards that it makes it worth while. The rest of the work out is filled with an exercise or two of muscle specific machines, such has leg extensions or hamstring curls.<br />
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Conditioning is a bit of a mixed bag. Ive been doing a little bit to maintain but plan on picking it up more closer to xmas. At the moment Ive been doing a 1 hour spin class each Tuesday, and a 1 hour boxing class on Wednesday nights. On top of that I doing another 1-2 fitness sessions which either includes a 7 km run I have mapped out which takes about 35 mins and includes some nice hills, and/or an interval session which Ive been doing which is 10 x 50m twice going every 45 sec, then 5 x 100m every 1 min. I will need to pick them up soon though.<br />
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To summarise I have over the last 6-8 weeks I have gone from about 118kgs to 122 kgs. Bench has gone up from 105 kg x 3 to 125 x 2; Squats 140 x 6 to 175 x 2, Wide grip chins from 4 sets of BW chins @ 2-3 reps to 4 sets of BW @ 4-6 reps, and military press has risen from dumbells of 24kg 3 sets of 8 to 32 kgs 3 sets of 8, so Im pretty stoked. I have also found a really good protein in Myofusion. It's bloody nice, and works really well for me.<br />
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Ive got a long way to go though. I want to get my strength back up to NPC level, which while will be difficult doing it on my own I think I will atleast go close. Ive gained a lot more confidence in what I can and can't do and have gotten used to not having to rely on a spot. </SPAN> -
Nice work mate - some excellent gains in terms of pushing tin, especially as you aren't working out with a spotter. While you want to get that raw strength/power back up I'd also keep those high volume reps in there for endurance. A mix of the two will prepare you really well. No use being super strong but totally farked after 1-2 scrums!!<br />
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You could work dead lifts into that workout (if you haven't already). Along with squats they are fantastic for a full body workout. I've only been doing DL's since earlier in the year but my back strength and posture have improved heaps. It definitely has a flow on effect as I feel stronger in my squats and DL's are great for your arms as well.<br />
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Just make sure you keep up with your stretches too - focusing on 1RM etc is likely to tighten things up a bit. Again you want functional strength. Saw an interesting stat about the number of Pectoral injuries in the NRL - the Doc looking at the data reckoned that there is so much heavy chest work being done that a lot of players Pecs are almost overtrained - seems this makes them more susceptable to ripping/torn pecs during impact.<br />
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What are you doing for your back other than wide grip pullups? If you are doing a lot of work on your chest you want to balance that with upper back work too.<br />
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Will be keen to hear how things progress! Keep up the effort and you'll be ripping phonebooks in half in no time lol! -
mate, sometimes these programmes will work better if you follow them to the T - the two upper and two lower. Three upper body sessions a week might push you (probably will I think) into the over training world real quick, and then you'll be wasting time and effort!<br />
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Studies have also proven when you train you lower body as intensely as your upper body you'll get better gains in your upper body than if you just trained upper and no lower. Something about the lower body using more muscles and forcing the body to want to grow more as it gets taxed with hard work, and your upper body also enjoys the increased growth hormones or whatever it is the body releases!<br />
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Sales pitch time - protein? Should be taking plenty to feed those muscles. Give me a yell if you want me to sort you out via our sponsor [url]www.Raiseys.co.nz[/url] BUILD I think would be ideal, and the fluid replacement they have tastes good, and is a damn site cheaper than all those ones you buy off the shelf!! <br />
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Other than that, go hard, but really think you should drop one of those upper body sessions and do the two lower. -
Those interval runs - ouch, but I reckon throw in some 400s too... ouch. Those are more sharpening up at the business end of the season distances. Endurance at the moment 800s, 400s, and even 200s. 200 are good on a track, as you can go as hard as you can over 200, then walk recovery 200 etc...
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From previous experience Ive got to be careful with how much protein etc that I use. Im very prone if I have a lot of it of just putting on fat. At the moment Im taking a scoup of creatine before the gym, and a couple scoups of protein after each gym session. I wouldn't go with out the protein. <br />
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I think Im going to change my programme up a little bit, and follow what you guys suggested and drop an upper body session and replace it with a dead lift session. Do you guys have any suggestions on how I could develop a programme?<br />
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I had a trainer hit me up and work with me at times during the last week in an attempt to recruit me, and while it was appealing, it was far, far to expensive. (Hate being on a shoe string budget). <br />
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Bart, what are your thoughts on using a weights belt for squats, and dead lifts? The trainer I spoke to really shat on them, saying that Im wrecking my core, however I feel a lot more comfortable with the weights belt, and find it helps me keep my technique and posture better -
[quote name='Paekakboyz']Nice work mate - some excellent gains in terms of pushing tin, especially as you aren't working out with a spotter. While you want to get that raw strength/power back up I'd also keep those high volume reps in there for endurance. A mix of the two will prepare you really well. No use being super strong but totally farked after 1-2 scrums!!<br />
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You could work dead lifts into that workout (if you haven't already). Along with squats they are fantastic for a full body workout. I've only been doing DL's since earlier in the year but my back strength and posture have improved heaps. It definitely has a flow on effect as I feel stronger in my squats and DL's are great for your arms as well.<br />
<br />
Just make sure you keep up with your stretches too - focusing on 1RM etc is likely to tighten things up a bit. Again you want functional strength. Saw an interesting stat about the number of Pectoral injuries in the NRL - the Doc looking at the data reckoned that there is so much heavy chest work being done that a lot of players Pecs are almost overtrained - seems this makes them more susceptable to ripping/torn pecs during impact.<br />
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What are you doing for your back other than wide grip pullups? If you are doing a lot of work on your chest you want to balance that with upper back work too.<br />
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Will be keen to hear how things progress! Keep up the effort and you'll be ripping phonebooks in half in no time lol![/QUOTE]<br />
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Ive been throwing in some bent over rows as well. I do them like I was taught with Waikato, have my back parallel with the floor, and pull from there. Gets me used to being stronger at the scrumming position. There hasnt been alot else, as the programme which I borrowed off of my mate was for the first month of their programme last year which was designed to booast up their major muscles before moving into the next stage of their training. -
lifting belts, used to live in them, now, waste of time I reckon. If you can, don't use them, or limit them - only when you are getting into the mad heavy low rep lifts at the end. <br />
Personally have not used them for years - including when squatting 160+ kilos and for me heavy deadlifts at 140+. <br />
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too many calories (from fat / carbs / protein) put on fat, not because you're eating protein!! Don't take it with milk and that sort of thing - all those empty calories that do do nothing but build weight, the wrong sort of weight!! -
I feel comfortable not using the weights belt for squats up to about 150kg. Anything higher and Ive been using them. I think I'll re-introduce deadlifts back into my programme this week. Day of squats, day of deadlifts. Do you have any exercises you'ld recomend pairing up with the deadlifts?<br />
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With my eating, Ive gotten alot better than I used to be. I've limited my bread intake to only 9 slices a day which I use for salad sandwiches for morning tea and lunch (which for me is awesome). My two biggest evils is bread and sugar free V. I need to try adjust my eating to eliminate both of them. -
[quote name='BartMan']mate, sometimes these programmes will work better if you follow them to the T - the two upper and two lower. Three upper body sessions a week might push you (probably will I think) into the over training world real quick, and then you'll be wasting time and effort!<br />
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[B]Studies have also proven when you train you lower body as intensely as your upper body you'll get better gains in your upper body than if you just trained upper and no lower. Something about the lower body using more muscles and forcing the body to want to grow more as it gets taxed with hard work, and your upper body also enjoys the increased growth hormones or whatever it is the body releases!<br />
[/B]<br />
Sales pitch time - protein? Should be taking plenty to feed those muscles. Give me a yell if you want me to sort you out via our sponsor [URL="http://www.Raiseys.co.nz"]www.Raiseys.co.nz[/URL] BUILD I think would be ideal, and the fluid replacement they have tastes good, and is a damn site cheaper than all those ones you buy off the shelf!! <br />
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Other than that, go hard, but really think you should drop one of those upper body sessions and do the two lower.[/QUOTE]<br />
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yeah I think it is due to the quads being the strongest (over short intervals) muscle and the gluts being one of the largest they can help stimulate growth in the other areas? -
[quote name='Paekakboyz']Nice work mate - some excellent gains in terms of pushing tin, especially as you aren't working out with a spotter. While you want to get that raw strength/power back up I'd also keep those high volume reps in there for endurance. A mix of the two will prepare you really well. No use being super strong but totally farked after 1-2 scrums!!<br />
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You could work dead lifts into that workout (if you haven't already). Along with squats they are fantastic for a full body workout. I've only been doing DL's since earlier in the year but my back strength and posture have improved heaps. It definitely has a flow on effect as I feel stronger in my squats and DL's are great for your arms as well.<br />
<br />
Just make sure you keep up with your stretches too - focusing on 1RM etc is likely to tighten things up a bit. Again you want functional strength. Saw an interesting stat about the number of Pectoral injuries in the NRL - the Doc looking at the data reckoned that there is so much heavy chest work being done that a lot of players Pecs are almost overtrained - seems this makes them more susceptable to ripping/torn pecs during impact.<br />
<br />
What are you doing for your back other than wide grip pullups? If you are doing a lot of work on your chest you want to balance that with upper back work too.<br />
<br />
Will be keen to hear how things progress! Keep up the effort and you'll be ripping phonebooks in half in no time lol![/QUOTE]<br />
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I read a good article on Brock Lesnars trainer which I think would also apply to rugby. To prevent rotator cuff injuries and shoulder issues he restricts pushing movements eg bench, push press, SMP solely to low rep (2-4) explosive moments while doubling the amount of pulling movements and working in a higher range of 6-10 reps per set. So for every pressiing movement, Brock does twice as many pulling exercises. I'm now following suit. -
7km run this afternoon, which took about 35 mins. A good run and got a good sweat up. One thing I can say about New Plymouth is that unlike Hamilton it doesnt matter which way you go to run you get stuck with hills, both up and down and hit a head wind atleast once.
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1st Leg session of the week this morning, with my squat session. Tried to stay away from the weights belt today. I noticed that I lost a bit of top level strength but my endurance has improved since I started using the belt. Started off with 3 sets of 8 at 100, 100 and 120 for warm up, followed by 2 sets of 6 at 140 and 150, and 2 sets of 4 at 160. After doing the strength work I switched to a bit of endurance and finished the squats off with 4 sets of 10 at 135, 135, 140 and 140. The last couple sets at 140 had the legs burning. Finished the session off with some calf raises and 10-15 mins of core. Fun times
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[QUOTE]yeah I think it is due to the quads being the strongest (over short intervals) muscle and the gluts being one of the largest they can help stimulate growth in the other areas? [/QUOTE]<br />
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something like that TR.<br />
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Good workout there Chubbs. Another workout I recall (from a magazine of course) was a Yank football 3 day workout. Can't remember the rep ranges, but ALL you did mon-wed-fri was, each day, bench, deadlift, squat. on day one the bench would be mega heavy, the other two exercises higher rep, lower weight, day 2 deadlift heavy, day 3 squat heavy. every second heavy bench day you would do heavy shoulder press instead. Something like that anyway!<br />
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I'll also send you the bulgarian programme - that gives you massiv gains. Cyril and I have done in properly once - strength went through the roof. Intense, and you do need a partner who's as gung ho as you on this one. I have the programme filed away somewhere. Basic premise is you don't fuck around with warm ups, from your first set you are at your maximum weight. Once you get your head around that, you're sweet!! -
[quote name='BartMan']something like that TR.<br />
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Good workout there Chubbs. Another workout I recall (from a magazine of course) was a Yank football 3 day workout. Can't remember the rep ranges, but ALL you did mon-wed-fri was, each day, bench, deadlift, squat. on day one the bench would be mega heavy, the other two exercises higher rep, lower weight, day 2 deadlift heavy, day 3 squat heavy. every second heavy bench day you would do heavy shoulder press instead. Something like that anyway!<br />
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I'll also send you the bulgarian programme - that gives you massiv gains. Cyril and I have done in properly once - strength went through the roof. Intense, and you do need a partner who's as gung ho as you on this one. I have the programme filed away somewhere. Basic premise is you don't fuck around with warm ups, from your first set you are at your maximum weight. Once you get your head around that, you're sweet!![/QUOTE]<br />
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Can you please send me Bulgarian again Bart? -
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Bulgarian Programme<br />
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Cyril and I did ramp 2. Meant to do them in order, and there is a ramp 3 which might have been 6 days I think - too much for us so I didn't keep them!<br />
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Exercises - for each bodypart - can't bloody remember. But think the premis was just basics. So for legs we'd squat, chest we'd bench etc. <br />
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[B][U]Bulgarian Programme Ramp 1 - Intermediate[/U][/B]<br />
<br />
[B][U]Week 1:[/U][/B]<br />
[B]Day 1: 2 minutes rest / 13-15 reps / 3 sets[/B]<br />
Back – Chest – Bicep – Calf.<br />
[B]Day 2: 2 minutes / 13-15 reps / 3 sets[/B]<br />
Delts – Triceps – Thighs – Abs<br />
[B]Day 3: 2 minutes / 10-12 reps / sets as specified[/B]<br />
Back x3 – Chest x3 – Thigh x3 – Delts x1 – Calves x2 – Bicep x1 – Tricep x1<br />
[B]Day 4: 2 minutes / 8-10 reps / sets as specified[/B]<br />
Thigh x3 – Chest x3 – Back x3 – Delts x1 – Calf x2 – Tricep x1 – Bicep x1<br />
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[B][U]Week 2:[/U][/B]<br />
[B]Day 1: 90 seconds / 13-15 reps / 4 sets[/B]<br />
Back – Chest – Bicep – Calf.<br />
[B]Day 2: 90 seconds / 13-15 reps / 4 sets[/B]<br />
Delts – Triceps – Thighs – Abs<br />
[B]Day 3: 90 seconds / 10-12 reps / sets as specified[/B]<br />
Back x4 – Chest x4 – Thigh x4 – Delts x1 – Calves x2 – Bicep x1 – Tricep x1<br />
[B]Day 4: 90 seconds / 8-10 reps / sets as specified[/B]<br />
Thigh x4 – Chest x4 – Back x4 – Delts x1 – Calf x2 – Tricep x1 – Bicep x1<br />
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[B][U]Week 3:[/U][/B]<br />
[B]Day 1: 90 seconds / 13-15 reps / 5 sets[/B]<br />
Back – Chest – Bicep – Calf.<br />
[B]Day 2: 90 seconds / 13-15 reps / 5 sets[/B]<br />
Delts – Triceps – Thighs – Abs<br />
[B]Day 3: 90 seconds / 10-12 reps / sets as specified[/B]<br />
Back x5 – Chest x5 – Thigh x5 – Delts x2 – Calves x2 – Bicep x1 – Tricep x1<br />
[B]Day 4: 90 seconds / 8-10 reps / sets as specified[/B]<br />
Thigh x5 – Chest x5 – Back x5 – Delts x2 – Calf x2 – Tricep x1 – Bicep x1<br />
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[B][U]Week 4 / 5 / 6 – Super Growth[/U][/B]<br />
[B]Day 1: 3 minutes / 10-12 reps / 3 sets[/B]<br />
Back – Chest – Bicep – Calf.<br />
[B]Day 2: 3 minutes / 10-12 reps / 3 sets[/B]<br />
Delts – Triceps – Thighs – Abs<br />
[B]Day 3: 3 minutes / 8-10 reps / sets as specified[/B]<br />
Back x3 – Chest x3 – Thigh x3 – Delts x1 – Calves x2 – Bicep x1 – Tricep x1<br />
[B]Day 4: 3 minutes / 8-10 reps / sets as specified[/B]<br />
Thigh x3 – Chest x3 – Back x3 – Delts x1 – Calf x2 – Tricep x1 – Bicep x1<br />
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[B][U]Bulgarian Programme Ramp 2 - Intermediate[/U][/B]<br />
<br />
[B][U]Week 1:[/U][/B]<br />
[B]Day 1: 150 seconds rest / 13-15 reps / 3 sets[/B]<br />
Back – Chest – Thigh – Calf - Bicep<br />
[B]Day 2: 150 seconds / 13-15 reps / 3 sets[/B]<br />
Chest – Back – Thigh – Calf - Tricep<br />
[B]Day 3: 150 seconds / 10-12 reps / sets as specified[/B]<br />
Back x3 – Chest x3 – Thigh x3 – Delts x1 – Calves x2 – Bicep x1 – Tricep x1<br />
[B]Day 4: 150 seconds / 8-10 reps / sets as specified[/B]<br />
Thigh x3 – Chest x3 – Back x3 – Delts x1 – Calf x2 – Tricep x1 – Bicep x1<br />
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[B][U]Week 2:[/U][/B]<br />
[B]Day 1: 90 seconds / 13-15 reps / 4 sets[/B]<br />
Back – Chest – Thigh – Calf - Bicep<br />
[B]Day 2: 90 seconds / 13-15 reps / 4 sets[/B]<br />
Chest – Back – Thigh – Calf - Tricep<br />
[B]Day 3: 90 seconds / 10-12 reps / sets as specified[/B]<br />
Thigh x3 – Chest x3 – Back x3 – Calf x2 – Delts x1 – Bicep x1 – Tricep x1<br />
[B]Day 4: 90 seconds / 8-10 reps / sets as specified[/B]<br />
Back x3 – Chest x3 – Thigh x3 – Calf x2 – Delts x1 – Tricep x1 – Bicep x1<br />
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[B][U]Week 3:[/U][/B]<br />
[B]Day 1: 60 seconds / 13-15 reps / 4 sets[/B]<br />
Back – Chest – Thighs – Calf - Bicep<br />
[B]Day 2: 60 seconds / 13-15 reps / 5 sets[/B]<br />
Chest – Back – Thigh – Calf - Tricep<br />
[B]Day 3: 60 seconds / 10-12 reps / sets as specified[/B]<br />
Back x4 – Chest x4 – Thigh x4 – Calf x3 – Delts x2 – Tricep x1 – Bicep x1<br />
[B]Day 4: 60 seconds / 8-10 reps / sets as specified[/B]<br />
Thigh x4 – Chest x4 – Back x4 – Calf x3 – Delts x2 – Tricep x1 – Bicep x1<br />
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[B][U]Week 4 / 5 / 6[/U][/B]<br />
[B]Day 1: 90 seconds / 13-15 reps / 4 sets[/B]<br />
Back – Chest – Bicep – Calf.<br />
[B]Day 2: 90 seconds / 13-15 reps / 4 sets[/B]<br />
Delts – Triceps – Thighs – Abs<br />
[B]Day 3: 90 seconds / 10-12 reps / sets as specified[/B]<br />
Back x4 – Chest x4 – Calf x2 – Tricep x1 – Bicep x1<br />
[B]Day 4: 90 seconds / 8-10 reps / sets as specified[/B]<br />
Thigh x4 – Chest x4 – Delts x2 – Calf x 2 – Tricep x1 – Bicep x1 -
[quote name='BartMan']I was doing sets of 15 at 120kg on the bench back then when we were doing this, good days. Cyril, think he was into the 140s...[/QUOTE]<br />
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Shite good stuff. Did you warm up much before lifting? How heavy do you go firtst up? -
[quote name='BartMan']Those interval runs - ouch, but I reckon throw in some 400s too... ouch. Those are more sharpening up at the business end of the season distances. Endurance at the moment 800s, 400s, and even 200s. 200 are good on a track, as you can go as hard as you can over 200, then walk recovery 200 etc...[/QUOTE]<br />
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I did athletics at school/uni and found the 400m training perfect for rugby fitness. I do 400m training 3 times a week, 10 x 400m on the 1.20 with 1.30 rest. I've tried to encourage teammates to do 400m training, but it's a killer and not much fun, but it gets you very fit! As well as this I do sprint training too, but the 400S are my main conditioning sessions. Doing longer runs 5km+ are fine for all round fitness, but it's probably better to stick to sprints and 400s/800s for your fitness.
