Here's the training protocol for the first 16 weeks.
Week 1
Monday
Squats
warmup with a light weight, not getting lactic acid.
Do a series of singles (2 or 3 lifts) up to near max, approx 40 lbs off your 1RM.
Then do 5 sets of negatives, 3 reps. Approx 20 lbs over your 1RM. (Yeah, you'll need two or three spotters for this).
If no spotters at hand, just do 7*1 approx 30-40lbs under your 1RM.
Do two heavy sets of ab work, pick your favorite excersise.
Wednesday
Benchpress. Warm up with a light weight. Then 5*3 with a weight that is around 10-20 lbs off your 3RM (NOT THE 1RM!!!).
Squat recovery training: Squat 3sets*10reps with 80-105 lbs, short rest in between sets.
Two heavy sets of abs.
Friday
Deadlift
Warmup. Then deadlift 3*3 at around 70% of your 3RM, it should be fairly light in other words, good speed on the bar. Then deadlift 3*3 standing on a box, or two plates. Also with good speed.
Always finish off with two sets of abs.
Saturday
Benchpress
Usual warmup(light weight without getting lactic acid). Then benchpress with a box on your chest, thickness of box approx 4-5 inches (10-12 cm). 6*3.
Abs
Week 2
Monday
Squats
Warmup
Then 5*3 30-40 lbs off your 3RM.
Plyometric training. Jump off from a regular benchpress bench, and then quickly bounce right up into the air (not back on the bench). Do 3*5. Be somewhat careful in the first couple of weeks, the knees are not used to this stress.
Wednesday
The same workout as week one, but with slightly lighter weight in the benchpress, perhaps 5-10 lbs lighter weights.
Friday
Deadlift
Same workout as week 1, but heavier. But don't get closer than 30 lbs to your max.
Instead of the box deadlifts, you can do rack deadlifts every 3rd week.
Saturday
Benchpress
Warmup
Then do series of singles up to a near max.
Then negatives, 5*3 with approx 20-40 lbs above your 1RM.
Remember to take walks or other form of moderate cardio in the off days, at least twice each week.
Always do abs.
Don't add any extra training.
davie, you're training rugby. it's extremely important to stay off any form of supplemental excersises then.
ironneck, don't do the negative squatting. just do 5*3 squats as prescribed in week 2 instead. You're still growing, and negatives should wait a year or so.
We'll discuss the next phase in about 4 months then?
YIP
Zack
