Rugby Workout

   This has been my routine for the past 3 weeks and will be until I go to college and start with rugby. So let me know what you think.

   Before each workout I do a 20-30 minute warm up. I usually start with start stops sprints(spint for 15 meters walk 5 with gradual slowing).  Then It's side to side sprints, sprint to a cone then side step to the next cone sprint side step. Then I'll do box jumps. Next I'll do knee ups(tuck jumps). Jump pull and pull your knees up to your chest and repeat, but don't let your feet stay on the ground... get off the ground as fast as possible. Finally I'll do what my old coach called ballet spints, take the longest stride possible and concentrate on spending more time in the air than on the ground, and I do 3 sets of these across the field by my house.

SUNDAY
Powerclean............4x5
Squat....................4x5
uprightrow.............3x8
hamstring curl........4x10
rope crunches, leg raises or crunches

MONDAY
Bench press............4x5(4x8 if db)
Incline bench press..4x5(4x8 if db)
Bentover rows ........3x6
Pull-ups...................3 sets to failure
Dips.........................3 sets to failure

THURSDAY
Power cleans.............4x5
Front Squat...............4x5
Shrugs......................3x8
Side or forward lunges3x6
AB movement that I didn't do sunday

FRIDAY
Bench Presss.............4x5
Incline Bench press....4x5
fly's...........................3x8
pullups.......................3 sets to failure
one arm db rows.........3x8

   I put 10 grams of BCAA's in a bottle of gatorade during my workout. Then immediately after I will have Cytogainer or 2 scoops of ON whey w/ 2 scoops of cytocarb. I also put 10 grams of glutamine in my post workout shake. And about an hour later I will have a solid meal.


      For those of you that don't know rugby is like football with abosolutely no breaks for an hour... More like soccer and wrestling in one sport.

If it wasn't painfully difficult then you didn't do it right

age:18
5' 81/2"
173 lbs
goal : 195


supplements: Multi, fish oil

Looks good. Add in some deadlifts though.

Old Lifts: Bench-335, Squat-455, Deadlift-495
New lifts: Bench-375, Squat-545, Deadlift- 585

Strongest 17year old on DBB

I'll probably change powercleans for deadlift once a week.

If it wasn't painfully difficult then you didn't do it right

age:18
5' 81/2"
173 lbs
goal : 195


supplements: Multi, fish oil