Sport training

[davie]

SOme friends of mine are following routine like one below. They are rugby players and think it is a pretty good routine for building size/strength etc. Looks to b lacking tri work.
Have a look.

Day One

1) Dumbbell Cleans 3 sets/ 6 reps (increasing weight ea. set)
(prep exercise; moderate weight to emphasize acceleration)

2) Dumbbell Hang Cleans 6 sets/3 reps (increase weight first 3 sets)(Heavier movement; accelerate)

3a) Bench Press 2 sets/6 reps, 1 set/ 4 reps
***1 set/5 reps & 1 set/ 1 rep (repeat w/heavier weights)
1 set/ 10-15 reps
***This is also known as 'Contrast Training'; avoid fatigue in first series of 5 & 1
3b) Barbell Curls SAME

4a) Incline DB Press 3 sets/6-8 (3-1-3-1 tempo)

4b) Incline DB Curls SAME (3-1-3-1 tempo)

5a) Swiss Ball Sit-Ups 3/6 (weighted)

5b) Reverse Hypers 3/12

Day Two

Rope Jumping 3 sets/3 minutes (vary footwork)
Sustained-Speed Work On Track (220's & 440's) NOT to exhaustion!

Day Three

1) Unilateral DB Snatches 6 sets/4 reps (add weight first 3 sets)

2) Squats *** 1 set/5 reps, 1 set/ 4 reps, 1 set/ 3 reps
ADD WEIGHT next series 1 set/ 5 reps, 1 set/ 4 reps, 1 set/ 3 reps

*** Wave Loading: Add weight each set; avoid failure

3a) *Leg Press 3 sets/8, 10, 12 reps (same weight each set)
Pendulum Hip Press is preferred
3b) Rope Pull-Throughs 3 sets/6, 8, 10 reps (same weight each set)
*** This exercise hammers the hamstrings and glutes; look for YOUR range of motion and strive for improvement workout to workout. Legs bend on eccentric phase and straighten at top of concentric; thrust hips forward at top while driving into heels)

 

4a) Unilateral DB Rows 1/8, 3sets/ 4-6

4b) Unilateral DB Press 1/8, 3sets/4-6

5a) Chopping Wood (low) 2/15 (use obliques!)

5b) Chopping Wood (high) 2/15

6a) Cable Dynamic Side Raises 3 sets/4, 6, 8 reps

6b) Cable Dynamic Rear Raises SAME
*Lifeline Gym cables preferred for both A & B

7a) Swiss Ball Sit-ups 3 sets/12 reps
7b) Standing Calf Raises 4 sets/10, 8, 6, 12-15 reps
(Down set)


Day Four

Speed & Agility/ Reaction Drills (Medicine ball Pass, 10 to 100-yard dashes, ladders, tires, practice cutting [not full intensity, but emphasize precision; simulate competitive conditions])

Day Five

Rest/ Active Recovery (i.e. Swimming)

Day Six

1a) DB Hang Cleans 5 sets/ 6 reps (add weight 1st 3 sets)
*** Acceleration to top!

1b) Deadlifts ***5 sets/ 6, 4, 2, 2, 8-10 (NOT to failure!)
*** Pyramid Training: Add weight/ decrease reps each set until last set where weight is decreased to starting weight.

2a) Flat DB Bench Press 4 sets/ 6-4 reps (3-1-3-1 tempo)

2b) Power PushUps 4 sets/8-10 reps
(Using Lifeline PowerPushup or have partner apply resistance;
Explode on concentric phase/slow on eccentric)

2c) Cable Overhead Dynamic Extensions 4 sets/ 10 reps
*Lifeline Gym recommended for c & d
2d) Cable Dynamic Biceps Curls SAME
*** Accelerate on concentric, step away from cable attachment to increase tension, slowly go into eccentric phase, step back towards attachment origin; repeat for reps

3a) Russian Squats 3 sets/6, 8, 10 reps (add weight each set)
* tempo of 3-1-3-1

3b)Glute Ham Good Mornings 3 sets/6 reps

 


4) Swiss Ball Sit-ups 3 sets/ 6 reps (weighted)

Day Seven

Rest!



davie

[big E]

That looks pretty good. I might try some of that for MMA/BJJ conditioning.

[davie]

Hey bro, i am sorry but what does MMA/BJJ stand for?

As far as i know the workout is originally from American Football.
And is based on building size/power/strength!

Looks good.
I love my current routine that im doing at the mo and am going to finish my 8 weeks, then switch to this for 4-6 weeks before returning to my usual bodybuilding routine.

What u think??

davie

p.s. only thing id do would b to add some dips,pushdowns as some tri work, shoulders/chest/back/legs/traps all seem to get enough work.

davie

[Overload]

Mixed Martial Arts and Brazilian Jiu-Jitsu

 

[davie]

hey guys, need some input?

JPM etc, what u think?

davie

[JPM]

Davie: Sounds like you have a plan. Similar to American football basics. In U.S. football there is a lot of short range extensions(pushing) & pulls (grapping & pulling) so some training programs will add  BP partial lockouts along with the regular BP. Some will also add partial range rows, partial chins (starting from the bottom to maybe 4-5 inches up...can use a lot of weight on these) and heavy cheat curls. These not only help the pulling motions in a game but also the grip. Check out some of the arms sizes on a lot of the players, push & pull strength is very important in any game, any position. This can be applied to heavy squats/DL's with heavy partials and other rack work.

If you have a hundred coaches in a room your going to pretty much have a hundred different ideas about training programs, their ego's being what they are. But the basic squat, press/BP & cleans/HI-pulls will be at the core of most programs.

If you wish than add a partial for pushing and/or pulling but keep the sets down to 2-3 each. Good Luck.

[davie]

Thanks bro,
I like the outlook of the training, bt am swithering wether to use barbell for teh snatches and clean excercises?

Also i think i will do teh BP asn written in teh workout and straight afta do sum partial lockouts (never done these before, and i assume they just consiost off benching but only going about 1/2 way dow?,same with bent rows only cumin half way up?)

Also add some dips (upper body squat),

Gonna start in week or 2 i think.
Any thoughts on switching db's for bb's?

davie

[Hedgehog]

Thanks bro,
I like the outlook of the training, bt am swithering wether to use barbell for teh snatches and clean excercises?

Also i think i will do teh BP asn written in teh workout and straight afta do sum partial lockouts (never done these before, and i assume they just consiost off benching but only going about 1/2 way dow?,same with bent rows only cumin half way up?)

Also add some dips (upper body squat),

Gonna start in week or 2 i think.
Any thoughts on switching db's for bb's?

davie

The partial lockouts hits the triceps real good.

If you plan on adding dips to the protocol, or ANY additional excersise for that matter, you should consider dropping one of the existing excerises.

IE, go ahead and replace an excersise if you want, but I strongly recommend against adding to the total volume of the training protocol.

Try it out first. I think it looks like a charming motherfcuker, although I don't see the point of rugby players doin any benchpress at all. I wouldn't recommend benchpressing at all, I'd have them do standing BB presses or some shit like that instead.

Don't sweat it though. The protocol looks awesome compared to what American Football players around here use for preseason training...

YIP
Zack

[Bear03]

OK, y'all aren't gonna believe i'm recommending this, but......

When I lived in London this summer, I bought a Men's Health (I read it for the sex articles  ).  Anyway, they had a training segment on the Lions (British & Irish Lions) and basically articulated their entire training plan. 

Davie, i forgot if you're Australian or British, so if you're Australian and you take offense to a Lion's training program forget it  .  Otherwise, you can probably back order the issue at menshealth.co.uk, or i can probably dig it up and give you the routine.  It's got some pretty interesting exercises/movements in it beyond what the normal weightlifter or bodybuilder would think of. 

I didn't comment on the routine you posted because you've already received some pretty solid commentary from JPM, Hedge, and co.

[davie]

Hey guys thanks for replys
HEDGE.... your comment on rugby players not benching. I am a rugby player, but also a bodybuilder, bodubuilding is something i wanna do for years, rugby might not last as long.
So i am primarily concerned with building my body as a bodybuilder would.
With that said, do you still think this routine is a good idea?

davie

[davie]

Oh and heres what i am currently doing i.e. bodybuilding routine.


Monday=shoulders/back/traps
Behind neck press 3x8      reverse grip rows 3x8
Bentover laterals “   “      t-bar rows “   “
Rear lats pek dek”   “      db rows “   “
Db press “   “         reverse narrow grip pulldowns “   “
Weighted hypers 2x10      sometimes high2x15 lat raises
Db shrugs 3x8
Upright rows 3x8
Bb behind back shrugs 3x8

Wednesday=legs
Squat 4x6
Cleans 3x8
Deads 2x8
Leg press 3x12
Leg raise 3x10
Lunges 2x8
Leg curl 2x8
Calf work

Friday=chest/arms
Db incline 3x8
Db incline flyes 3x8
Db flat bench 3x8
Db decline 3x8
Ez curls 3x8
Hammer curls 3x8
Incline 2 handed db curls 3x8 working up2 12 reps
Pushdowns 3x8
Closegrip bench 3x8
Dips 3x ??

That’s what im doing and what I will go back to after 4 weeks of this other routine.?

davie

[Hedgehog]

Hey guys thanks for replys
HEDGE.... your comment on rugby players not benching. I am a rugby player, but also a bodybuilder, bodubuilding is something i wanna do for years, rugby might not last as long.
So i am primarily concerned with building my body as a bodybuilder would.
With that said, do you still think this routine is a good idea?

davie

I think you should try out the routine you listed. Try it for 4 weeks, then if you like it, you may want to stick with it for a little longer.

Rugby is a great sport IMO, great allround training. If you train your body to be optimal for rugby, you'll get better results on the pitch and also have a great physique once you quit rugby down the road, less injuries and lots of muscle mass to build from.

Have fun with the rugby, and let the training in the gym help you become a better rugby player. You can do this by sport specific training. That's one reason why this rugby training protocol will be great for you.

Another reason is that since you train rugby, it means that you should NOT be training as much volume in the weight room as those who ONLY bodybuild.  They have only bodybuilding to recover from. You will grow from the rugby training as well.

So as to reiterate:

Stick with the rugby weight lifting protocol of your friends for at least 4 weeks. DON'T add any excerises. Just do the protocol by the letter.

YIP
Zack

[davie]

Thanks bro, good ideas that i have definately taken on board!
Iv been training using the program i posted at the bottom over hte summer etc, and i know its higher volume but iv noticed im faster stronger more powerful this season. i mean i wasnt bad last season, but im getting comments on my power etc which is nice!
So saying that i feel that higher volume bodybuilding routine is working for me (aslong as i keep diet working)
BUT starting monday (finished 8 weeks of current program) im gonna give this other routine a wirl for 4 weeks.
Tho my concern is with lack of back work and too much chest, lota benching, evn power press ups.
Shoulders should get hammered with cleans and hang cleans as should traps?

davie

[Mr. Intenseone]

SOme friends of mine are following routine like one below. They are rugby players and think it is a pretty good routine for building size/strength etc. Looks to b lacking tri work.
Have a look.

Day One

1) Dumbbell Cleans 3 sets/ 6 reps (increasing weight ea. set)
(prep exercise; moderate weight to emphasize acceleration)

2) Dumbbell Hang Cleans 6 sets/3 reps (increase weight first 3 sets)(Heavier movement; accelerate)

3a) Bench Press 2 sets/6 reps, 1 set/ 4 reps
***1 set/5 reps & 1 set/ 1 rep (repeat w/heavier weights)
1 set/ 10-15 reps
***This is also known as 'Contrast Training'; avoid fatigue in first series of 5 & 1
3b) Barbell Curls SAME

4a) Incline DB Press 3 sets/6-8 (3-1-3-1 tempo)

4b) Incline DB Curls SAME (3-1-3-1 tempo)

5a) Swiss Ball Sit-Ups 3/6 (weighted)

5b) Reverse Hypers 3/12

Day Two

Rope Jumping 3 sets/3 minutes (vary footwork)
Sustained-Speed Work On Track (220's & 440's) NOT to exhaustion!

Day Three

1) Unilateral DB Snatches 6 sets/4 reps (add weight first 3 sets)

2) Squats *** 1 set/5 reps, 1 set/ 4 reps, 1 set/ 3 reps
ADD WEIGHT next series 1 set/ 5 reps, 1 set/ 4 reps, 1 set/ 3 reps

*** Wave Loading: Add weight each set; avoid failure

3a) *Leg Press 3 sets/8, 10, 12 reps (same weight each set)
Pendulum Hip Press is preferred
3b) Rope Pull-Throughs 3 sets/6, 8, 10 reps (same weight each set)
*** This exercise hammers the hamstrings and glutes; look for YOUR range of motion and strive for improvement workout to workout. Legs bend on eccentric phase and straighten at top of concentric; thrust hips forward at top while driving into heels)

 

4a) Unilateral DB Rows 1/8, 3sets/ 4-6

4b) Unilateral DB Press 1/8, 3sets/4-6

5a) Chopping Wood (low) 2/15 (use obliques!)

5b) Chopping Wood (high) 2/15

6a) Cable Dynamic Side Raises 3 sets/4, 6, 8 reps

6b) Cable Dynamic Rear Raises SAME
*Lifeline Gym cables preferred for both A & B

7a) Swiss Ball Sit-ups 3 sets/12 reps
7b) Standing Calf Raises 4 sets/10, 8, 6, 12-15 reps
(Down set)


Day Four

Speed & Agility/ Reaction Drills (Medicine ball Pass, 10 to 100-yard dashes, ladders, tires, practice cutting [not full intensity, but emphasize precision; simulate competitive conditions])

Day Five

Rest/ Active Recovery (i.e. Swimming)

Day Six

1a) DB Hang Cleans 5 sets/ 6 reps (add weight 1st 3 sets)
*** Acceleration to top!

1b) Deadlifts ***5 sets/ 6, 4, 2, 2, 8-10 (NOT to failure!)
*** Pyramid Training: Add weight/ decrease reps each set until last set where weight is decreased to starting weight.

2a) Flat DB Bench Press 4 sets/ 6-4 reps (3-1-3-1 tempo)

2b) Power PushUps 4 sets/8-10 reps
(Using Lifeline PowerPushup or have partner apply resistance;
Explode on concentric phase/slow on eccentric)

2c) Cable Overhead Dynamic Extensions 4 sets/ 10 reps
*Lifeline Gym recommended for c & d
2d) Cable Dynamic Biceps Curls SAME
*** Accelerate on concentric, step away from cable attachment to increase tension, slowly go into eccentric phase, step back towards attachment origin; repeat for reps

3a) Russian Squats 3 sets/6, 8, 10 reps (add weight each set)
* tempo of 3-1-3-1

3b)Glute Ham Good Mornings 3 sets/6 reps

 


4) Swiss Ball Sit-ups 3 sets/ 6 reps (weighted)

Day Seven

Rest!



davie

Excellent!

[Mike]

SOme friends of mine are following routine like one below. They are rugby players and think it is a pretty good routine for building size/strength etc. Looks to b lacking tri work.
Have a look.

Day One

1) Dumbbell Cleans 3 sets/ 6 reps (increasing weight ea. set)
(prep exercise; moderate weight to emphasize acceleration)

2) Dumbbell Hang Cleans 6 sets/3 reps (increase weight first 3 sets)(Heavier movement; accelerate)

3a) Bench Press 2 sets/6 reps, 1 set/ 4 reps
***1 set/5 reps & 1 set/ 1 rep (repeat w/heavier weights)
1 set/ 10-15 reps
***This is also known as 'Contrast Training'; avoid fatigue in first series of 5 & 1
3b) Barbell Curls SAME

4a) Incline DB Press 3 sets/6-8 (3-1-3-1 tempo)

4b) Incline DB Curls SAME (3-1-3-1 tempo)

5a) Swiss Ball Sit-Ups 3/6 (weighted)

5b) Reverse Hypers 3/12

Day Two

Rope Jumping 3 sets/3 minutes (vary footwork)
Sustained-Speed Work On Track (220's & 440's) NOT to exhaustion!

Day Three

1) Unilateral DB Snatches 6 sets/4 reps (add weight first 3 sets)

2) Squats *** 1 set/5 reps, 1 set/ 4 reps, 1 set/ 3 reps
ADD WEIGHT next series 1 set/ 5 reps, 1 set/ 4 reps, 1 set/ 3 reps

*** Wave Loading: Add weight each set; avoid failure

3a) *Leg Press 3 sets/8, 10, 12 reps (same weight each set)
Pendulum Hip Press is preferred
3b) Rope Pull-Throughs 3 sets/6, 8, 10 reps (same weight each set)
*** This exercise hammers the hamstrings and glutes; look for YOUR range of motion and strive for improvement workout to workout. Legs bend on eccentric phase and straighten at top of concentric; thrust hips forward at top while driving into heels)

 

4a) Unilateral DB Rows 1/8, 3sets/ 4-6

4b) Unilateral DB Press 1/8, 3sets/4-6

5a) Chopping Wood (low) 2/15 (use obliques!)

5b) Chopping Wood (high) 2/15

6a) Cable Dynamic Side Raises 3 sets/4, 6, 8 reps

6b) Cable Dynamic Rear Raises SAME
*Lifeline Gym cables preferred for both A & B

7a) Swiss Ball Sit-ups 3 sets/12 reps
7b) Standing Calf Raises 4 sets/10, 8, 6, 12-15 reps
(Down set)


Day Four

Speed & Agility/ Reaction Drills (Medicine ball Pass, 10 to 100-yard dashes, ladders, tires, practice cutting [not full intensity, but emphasize precision; simulate competitive conditions])

Day Five

Rest/ Active Recovery (i.e. Swimming)

Day Six

1a) DB Hang Cleans 5 sets/ 6 reps (add weight 1st 3 sets)
*** Acceleration to top!

1b) Deadlifts ***5 sets/ 6, 4, 2, 2, 8-10 (NOT to failure!)
*** Pyramid Training: Add weight/ decrease reps each set until last set where weight is decreased to starting weight.

2a) Flat DB Bench Press 4 sets/ 6-4 reps (3-1-3-1 tempo)

2b) Power PushUps 4 sets/8-10 reps
(Using Lifeline PowerPushup or have partner apply resistance;
Explode on concentric phase/slow on eccentric)

2c) Cable Overhead Dynamic Extensions 4 sets/ 10 reps
*Lifeline Gym recommended for c & d
2d) Cable Dynamic Biceps Curls SAME
*** Accelerate on concentric, step away from cable attachment to increase tension, slowly go into eccentric phase, step back towards attachment origin; repeat for reps

3a) Russian Squats 3 sets/6, 8, 10 reps (add weight each set)
* tempo of 3-1-3-1

3b)Glute Ham Good Mornings 3 sets/6 reps

 


4) Swiss Ball Sit-ups 3 sets/ 6 reps (weighted)

Day Seven

Rest!



davie

I would encourage ANY lifter, whether they be competitive bodybuilders, stongmen or your weekend warrior, to try a program like this.  It usually spurs new growth and great increases and strength.

[davie]

After having week off training (needed+i was v ill) im looking foreward to getting into this routine.

If i was to list the excercices per bodypart, they would/could be part of the normal bodybuilding routine.
Its just when u add things like rope pull throughs, unilateral snatches etc that adds a power aspect to the training aswell.

This has got me pretty excited about getting into this workout and busting my ass to get the maximum power and muscle mass gains i can from this program.

davie

[davie]

I wandering if any1 else tried this after i posted it ages ago??
Loked good on paper for power,strength,size gains?!

davie