Rugby march 17th deadline.

Im not new to working out but, I will accept the fact that im new to working out correctly.
You should know i do ALOT of cardio i love basketball and to jump rope a lot before each workout.

goal:
-I'm gonna be playing Rugby at Umass Amherst and I really would like to gain strength more anything (I don't care so much about size as i do strength and speed.)
-Strength
-Also side note im attempting to dunk and get faster so i alternate this workout with a different one with plyometrics.

1.)Dumbbell Press(heavy)-I alternate with bench press
-3 sets, 8 reps

2.)Crunches
100 to 150

3.)DB Curl(heavy)
-3 sets of 8

4.)Squats
-3 sets 8

5.)Pull-ups(weighted)
-chin-ups, pull-ups,control grip

please any help or critique would be much appreciated.

In order for us to help you need to elaborate your post. How many times a week do you plan on doing this? What are you weaknesses? Do you have access to bench, dumbells, racks, ect?

Squat max - 275lbs  30/07/09
Bench max - ¿?
Front Squats(atg)- ¿?

In order for us to help you need to elaborate your post. How many times a week do you plan on doing this? What are you weaknesses? Do you have access to bench, dumbells, racks, ect?

Of course man my bad

I do this three days a week(mon wed and fri) and often times play alot of basketball tues thurs and fri. I don't quite know what my weaknesses are i just dont want to be lifting improperly for the sport. I know gaining mass is what most opt for i just wan't to be scary strong and fast. I am pretty quick now but i would like to build my  body to take hits and feel like you are hitting steel when we make contact.(maybe a little overboard with the description.) anything else you need??

I'm not a rugby player nor a football one but i'm pretty sure the first thing you need to build strengh in is in your legs.

So I would recommend doing 5 sets of 3 reps with heavy weight (please make sure your form is 110% correct)

do squats monday and friday and on wednesday do deadlifts (2 sets of 5)

Then I would recommend working on your back. Besides from deadlifts do weighted pull ups (3x5) and shrugs (3x5) two times a week (best if mon & fri)

Are you familiar with olympic lifts? also what kind of equipment do you have access to?

Squat max - 275lbs  30/07/09
Bench max - ¿?
Front Squats(atg)- ¿?

i'm a rugger main,(not playing this year, but maybe next year) what position do you play?I can help you out much more if I know what position you play. ruck on bro

MuscleMac91


i'm a rugger main,(not playing this year, but maybe next year) what position do you play?I can help you out much more if I know what position you play. ruck on bro

fullback.

o cool man, i played wing/inside. and exactly what do you want to do?like get faster? kick farther? i mean definately your gonna wanna work your legs, so i'd start out buy focusing a lot  on sqauts and deadlifts.

 
I just quickly glanced over this one. Would be a little intro into periodisation and specificity for rugby training.   Intro to Rugby training

Then read David McLean's (SRU fitness advisor) paper Fit for rugby
This is the program .xls which you could find on
Rugby coach archive

An additional program to improve core stability and prepare for strength training. Core stability

MuscleMac91


o cool man, i played wing/inside. and exactly what do you want to do?like get faster? kick farther? i mean definately your gonna wanna work your legs, so i'd start out buy focusing a lot  on sqauts and deadlifts.

i am pretty quick but it wouldnt hurt to get faster, i add in some plyometrics to build explosive power. i feel im not squatting near what im capable of im gonna add some weight over the next few weeks.

Power lifts are best for brute force but, make sure you maintain good form and flexibility. I could post you some form vids later if you need? If you want to focus on your powerlifts in the next 5 weeks, I recommend the texas method. You could swap the row for power cleans to incorporate some power work.
http://stronglifts.com/the-texas-method-strength-training-for-intermediate-lifters/

Olympic lifts are great for explosive power and will pack muscle on the back. These are a little harder to learn and in the short time you have you might not get the most out of them but no harm in practicing now?

Dont get sidetracked with attaining numbers. Keep focused in what prepares you best for your role. Sometimes it is best to put time into what is specifically required during play, especially this close to a deadline (which is for?). Talk with your coach, ask him what you need to be a better fullback.

Thanks for all the advice . Ive been told i realy want to incorporate overhead lifts for raw strength, what are peoples thoughts on this also does anyone have experience with plyometrics?

Was it a coach who told you to improve overhead lifts but not give you something to work with? If it was and you are serious about rugby, you either need to probe more or find someone else who could spend the proper time with you.

Raw strength could be worked on not only in overhead lifts; you won't develop full potential in the squat and deadlift by doing the overhead squat alone. But I could see how shoulder strength and stability is very important. If you are going to focus on overhead lifting I recommend also doing little assistance exercises like the Windmill and Turkish get-ups. These are great for the shoulder stabilisers. Windmills also toughen up your sides like nothing else.

I think you might want to consider a workout which incoporates these moves:
Squat
Deadlift
Power clean and press - this has good specificity for rugby
Jerk
Overhead squat
Bench press
Good mornings - builds strength in the movement driving from the kneeling position like in the sprinter blocks.

Reverse one-legged squat on step (not easy as it looks)
Lunges
Single leg deadlifts
Pull throughs
Windmill
Turkish get-ups
Weighted pull ups
Weighted dips 
Renagade rows
Lateral trunk extensions

For stretching, keep close attention to your calves, hamstraings, quads, hips and lats. Maintian good shoulder range of movement.

This is all I have time for right now.

And its England v. Italy in the 6 nations today :)

Squat deadlift bench pulldown and dips brother