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Re: Running and Weights Sessions – Crusaders ’08 Off season.pdf


Hey Kaine these are explained in other posts on this site but to briefly
go over them:

Rule of 24 is just a method I came up with to set up set and reps
schemes to total 24 reps which I believe is a good number of reps per
exercise to develop size and strength, so 12 x 2, 8 x 3, 6 x 4, 5 x 5
(almost), 4 x 6, 3 x 8, 2 x 12

Marsh protocols are named after the best s & c coach in the world of
rugby Damian Marsh of the Brumbiesand was developed after conversations
with him, it is a way of rest pausing the Rule of 24 to increase the
number of reps you can get at a higher percentage of maximum, say using
a 4 x 6 protocol you could do the following:

Week 1: straight 4 x 6 @ 80% 1RM
Week 2: break each set of 6 into a 2 x 3 sub set and rest 30 seconds
between the 2 now you will use 90% of 1RM, still do 4 sets
Week 3: beak each set of 6 in a 3 x 2 sub sets and rest 20 seconds
between each group of 2 reps now you will be able to use say 95% of 1RM

As you can see the permutations are endless