Hi Ash,
This breakdown sure will break barriers! I have only recently joined and the information available and the lessons learnt far exceeds many years of studying!
thanks for this.
I am based in South Africa and involved full-time with private rugby academy. A volume-block that has worked well for me in the past when working with younger players struggling to push the limits is a 4 set, 10-8-6-10 week 1, then 8-6-4-8, to 6-4-2-6 in weeks that follow. The final set of 10 or 8 or 6 reps is done using the same load as in the second set of 8, 6 or 4 – ie:
set 1: 8 x 100kg
set 2: 6 x 120kg
set 3: 4 x 140kg
set 4: 8 x 120kg
helps to weekly overload as well as per session.
all thoughts are welcome!
stay strong
sean:D