• Home
  • Blog

Re: Bigger, Stronger, Quicker The Eternal triangle of conditioning to play back row in Ru

#24205
ashley
Guest

Hi there, if you have a 4 week block with no games I would do some strength and size workouts and keep the power ticking along, make the exercises different in each session:

Monday – Lower Power/Upper Strength

2 x Olympic
1 x Squat
2 x Upper Body Bar Push & Pull

Wednesday – Lower Strength/Upper Size & Strength Endurance

1 x Squat
1 x Single Leg Squat
1 x Hamstring.Lower Back
1 x Upper Body DB Push & Pull
1 x BW Upper Body Push & Pull 3 x max reps no break

Friday – Lower Power/Upper Strength

2 x Olympic
1 x Squat
2 x Upper Body Bar Push & Pull

Use the 3 week progression for power:

Week 1 – 3 x 5 @ 60% contrast with 3 x 10 lower body plyometrics
Week 2 – 4 x 4 @ 70% contrasst with 4 x 8 lower body plyometrics
Week 3 – 5 x 3 @ 80% contrast with 5 x 6 lower body plyometrics

Strength progressions on bar exercises

Week 1 – 4 x 6 @ 80%
Week 2 – 2 x 5 @ 85%, then 3 x 3 @ 90%
Week 3 – 5,4,3,2,1 working up to a max single

Upper Body Size progressions

Week 1 – 12/10/8
Week 2 – 4 x 6
Week 3 – 10/8/6

put any core work in after each workout, in week 4 of your break day a few days off maybe just do 2 sessions light and fast power based to get back into the next phase which will return you to predominantly getting ready to play each week, cheers, hope this helps, ash

Copy link