• 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