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Getbig Misc Discussion Boards => Powerlifting / Strongman => Topic started by: davie on May 17, 2013, 04:10:44 AM

Title: Summer/Offseason training
Post by: davie on May 17, 2013, 04:10:44 AM

Hey guys

Below is the ideas I am putting together for my U16/U18 rugby players this summer. Let me know what you think:

Workout A
•   Agility Drills

Main lift:
•   DB Push Press – 3 x 5 …. SS …. MD Slams
•   Box Squats 3 x 5 …. SS …. Box Jumps

Assistance:
•   DB Row 2x20 …. SS …. Wall Ball 2x20

Moving Events:
•   Tire Flip – 2 x 50’ with moderate tire for speed.
•   Yoke / Farmers Medley (superset) – 2 sets.

Conditioning Work:
•   Sled Drags – 2 sets of 80 feet with moderate weight for speed.



Workout B
•   Agility Drills
Main lift:
•   Bench 2x5, 1x5+ …. SS …. Pullups
•   Lunges 2x5, 1x15 …. SS …. Squat Thrusts
Assistance:
•   Sled Pull (Heavy) 2 sets of 20/30ft

Moving Events:
•   Farmers – 3 sets of 100’ with moderate weight.
•   Yoke/Tire Medley (superset) – 2 sets.

Finisher:
2x10 Front/Side/Rear Shoulder Raise
3x10 Biceps/Triceps



Workout C
•   Agility Drills
Main Lift:
•   Thrusters 3x4 …. SS …. Explosive Shrugs
Assistance:
•   2x10 Floor Press …. SS …. 2x10 SDLHP

Moving Events:
•   Yoke – 3 sets of 35-50’ with increasingly heavy weights.

Conditioning Work:
•   Sled Rows – 2 sets of 50 feet, heavy.


Thanks for the feedback guys.

Davie

Title: Re: Summer/Offseason training
Post by: Mr.Olegowitsch on July 04, 2013, 04:03:29 AM

Good off season training! I'm sure it will work well for the rugby players.