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

[ashley]

Bigger, Stronger, Quicker
The Eternal triangle of conditioning to play back row in Rugby.
Ashley Jones
(.pdf)

Click here https://www.getstrength.com/downloads/BackRow.pdf

[sexyopenside]

Hi Ash,

I have been following the programme you gave to me, it does work and I think its awesome going from 14stone to 14.71bs of lean muscle and also have improved my acceleration speed, escpecially off the mark. What would you recommend as I am 6 weeks away until I can start playing again.

[ashley]

Hey there, I am a big fan of if it is not broke do not try and fix it, so I would continue as is but fine tune your work to key into areas that may need more time in training than others, probably less strength and more power, more speed and anaerobic tolerance then aerobic and because of this monitor your recovery subjectively and take an extra day a week where you swim and relax, cheers, ashley

[sexyopenside]

Hello Ash

What would you suggest as a weekly plan and exercise for more power and speed and aerobics as you mentioned previously – individual exercises what you recommed??

[ashley]

Hey there well, I think I would lay out your next 6 weeks like this:

Monday: speed and full body power workout (heavier weight with attempted acceleration) (can be integrated in the one workout as per my articles)

Tuesday: Rugby specific training with team conditioning games

Wednesday: Full Body Strength workout and/or a Beastly Circuit(am), flag or touch football

Thursday: Rugby specific training with team conditioning games

Friday: speed and full body power (lighter weights with fast bar speed) (can be integrated in the one workout as per my articles)

Saturday: Wrestling, Judo, MMA, Boxing

Sunday: Rest

Exercise selection from the lists I have written or your own gym availability, if you feel you need some extra conditioning I would get you to do some rowing intervals on a Concept II rowing ergometer, just 20 – 30 minutes, a great session is setting the ergometer up for a 45 second work interval followed by a 15 second rest interval and trying to row 250 metres in each work interval, fit it in where you can without effecting your performance on other areas, ash

[bennyryan1996]

Hey Ash,

Ive just signed up to the site and have started to have a go at the backrowers program you’ve provided in this thread. Thanks for the sharing such a good program im really excited to see some results in the future! I just have a couple of questions about some exercises in the program that ive been having trouble figuring out:

Firstly im having trouble figuring out the ladder and hurdle routines, as i dont understand the terms lateral and forward series, and im unsure on what kind of exercises/sets/reps/rest periods they intale. I am also pretty unfamiliar with the marching skipping and running techniques on the hurdles if you could possibly outline them for me (i may be thinking too deeply about them).

Secondly i am unable to get my hands on the tyre to flip for the tyre flip sets and was wondering if you could suggest some exercises that may be a good substitute (maybe things lying around the house, or a body weight exercise).

Hopefully im not asking too many questions. Thanks, Ben

[ashley]

Hey Ben welcome on board I hope we can provide some useful information that can assist you in reaching you training and playing goals, as to the ladder and hurdle series, I would go to you tube and see what they have or invest in a good DVD that outlines the basic moves on each, the forward series is just moving in a facing forward direction and lateral is just side on to the ladder, you can find a good DVD at http://www.speedpowerstability.com also the march, skip and run series on the mini hurdles is the same as for ladders, I would say just 10 minutes of total time on these 2 modalities with an easy walk back in between each effort with a short acceleration out of both ladders and hurdles, I think as you say you maybe trying to over analyse it is just a very basic movement pattern, you are probably doing it correctly already but if you video and send to me I can look at it for you. Since you do not have a tyre I think the best alternative is a walking zercher lift, where you perform a zercher lift from the floor and stand up with it and walk 2 paces then put it down and go again, great for outdoors, again good old you tube will have some video of it also I am sure that Steve can video at his gym and put it on the site, go well, ash

[sexyopenside]

Hello Ash
Just a few questions on regarding the Power workouts. Would these exercises be ok?
Power Clean with box jumps after each set.
Band box squat with zig zag jumps.
Band bench press with meb ball slams
Push press with plyometric press ups and the full body strengh
Hang snatch
Front squats
Dead Lifts
2 x push and pull

As I have put 4 kg lean muscle on would one session of push and pull be enough to maintain the lean muscle that I have put on?

As the Wednesday work outs, What is flag football and would you alternative the full body strenghth and beastly circuits each week.

As we dont do many conditioning games, would you suggest repeated speed instead. By the way I love the rowing session you sugguested, really hard!

Many thanks again.

[onspeed]

hey Ash

this programme also works extremely well offseason for sprinters and throwers who need a bit more conditioning.

Only real adaptions needed are some specific speed and drill work.

Great programme for anyone seeking power and speed!

thanks mate stay strong and well

[ashley]

@sexyopenside 806 wrote:

Hello Ash
Just a few questions on regarding the Power workouts. Would these exercises be ok?
Power Clean with box jumps after each set.
Band box squat with zig zag jumps.
Band bench press with meb ball slams
Push press with plyometric press ups and the full body strengh
Hang snatch
Front squats
Dead Lifts
2 x push and pull

As I have put 4 kg lean muscle on would one session of push and pull be enough to maintain the lean muscle that I have put on?

As the Wednesday work outs, What is flag football and would you alternative the full body strenghth and beastly circuits each week.

As we dont do many conditioning games, would you suggest repeated speed instead. By the way I love the rowing session you sugguested, really hard!

Many thanks again.

Hey there,

yes indeed those exercise options with plyometrics and also for the full body strength are perfect for you, in season you can get away with just one push pull
but I would leave 2 in there for the next wee while.

Flag football is just touch football but you have velcro flags stuck to a belt around your waist on either side of your hips so if one of these is yanked free
you know you have been tagged, no problems at all in alternating the strength and the beastly circuits.

I would really encourage you to get into the games as they are quite specific, but if you can not then definitely go with repeated speed and also some in gym
options on the rower, hope it all continues to go well, ash

[ashley]

@onspeed 807 wrote:

hey Ash

this programme also works extremely well offseason for sprinters and throwers who need a bit more conditioning.

Only real adaptions needed are some specific speed and drill work.

Great programme for anyone seeking power and speed!

thanks mate stay strong and well

Cheers for that onspeed, nice to know it can be effective across sports, go well, ash

[sexyopenside]

Hello Ash

You know the Wed full body strength alternating with beastly circuits week by week, Do you do flag football as well or a rowing session if can’t do flag football.
Will the full body power maintain the muscle I put on? Also would you keep the Monday and Friday power sessions the same or change it a bit, any suggestions?

Is it ok to Put, push and pull after full body on the Frid workout as I wouldn’t get two in a week otherwise, and keep the reps the same as the article on the upper body I am a big fan on the 5,4,3,2,1 and the drop sets 6.12.25. I am so glad I found this site my training has improved so much and I really enjoy working with the bands.

Many thanks again

[ashley]

Hi there, you do either the flag football/games or you do the rowing session, the rowing can be down straight after the full body strength, but I would do the games/flag football at another time, or at least 90 minutes after or before.

The full body power may retain most of the muscle but to be sure you can always do an extra upper body push pull super set at the conclusion of the power workout, say 3 x 8. I would probably do the monday heavier with attempted acceleration say 5 sets of 3 reps @ 80% contrasted with 5 sets of 6 reps in the plyometric exercises whilst the friday workout I would aim for the other end of the spectrum and do 3 sets of 5 reps @60% and 3 x 10 on the plyometrics.

If you do a Beastly on the Wednesday do an extra upper body push pull 4 x 6 on monday and 3 x 8 on friday at the end of the power workout, cheers, go well, ash

[sexyopenside]

Thanks so much for the advice ash,
Just a quick question-Would you do 2x Push and Pull or 1x Push and Pull super sets after the power work outs.
I will let you know how its going in a couple of weeks.

Many thanks

[ashley]

Hi there depending on your energy levels and what else you have planned I would primarily do only 1 x upper body push/pull most sessions but if I was all good I would do 2 or maybe 2 pulls and a push, cheers, ash

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