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

[cmjones01]

Hi Ash,

I would just like to say, this site has been a great help, I’m learning every day.
Just a quick question, is there a full program available similar to the back row – Richie McCaw program, but for the back three position??

Thanx

Chris

[ashley]

Hi there and thanks very much for your words, we are trying to bring what we do day to day to as many people as we can to attempt to assist in improving performance, do not have anything on at present for the back 3, but can look through my material and try and do something over the next week, stay tuned and I should have something for you by the weekend, cheers, ashley

[ashley]

Hi there, just finished off the first part for you, I am on a Autumn training camp in Miyazaki on the island of Kyushu so had a wee bit of spare time last evening, hopefully I can sort out the rest of the plan for you this evening or tomorrow, hope you can get what you need from the details, shine bright, ashley

https://www.getstrength.com/members/showthread.php?t=225

[ashley]

Here is part 2 of the reply for the training of the Back Three player in rugby, cheers, ashley

https://www.getstrength.com/members/showthread.php?p=934#post934

[sexyopenside]

Hi Ash
As I am coming to the end of the power programme you gave me, As we have a free 4 week block, What would you recommend to do in them 4 weeks? As an example weekly schedule and example exercises to do.

Much appreciated

[ashley]

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

[sexyopenside]

Hi Ash,
I would just like to saythe site is a great help, Just a quick question on the 4 week block i have where would u put the speed and conditioning sessions

Much appreciated for the help mate

[ashley]

Hi there, I would put speed probably on a Thursday before a Saturday game, and conditioning early in the week say a Tuesday, once you are over the soreness from the game, cheers, ash

[sexyopenside]

Hi ash,

I havnt got a game for the next 4 weeks would u put any speed and conitioning in to the programme u give me?

[ashley]

yes definitley do a speed session and a repeated speed session each week, adjust you schedule to fit these in and select from the many sessions that are on offer on this site, if you feel you need more condition do 2 x repeated if you feel you need more speed do 2 x speed and 1 x the other, cheers,ash

[sexyopenside]

Hi ash

As i been workin on the above programme u give me lower body power n upper size and strenght as i got a 3week break form rugby over the chirstmas preiod. wat would u recommened me to do over them 3 weeks. im running the 2400m in 8mins 55 sec my weight is 14st 5lbs. thanks

[ashley]

Hi there, I would read through the Christmas break options I posted and have a look, probably do2 – 3 weights workouts each week, maybe 1 power focus, and 1 full body strength focus, and then 2 run sessions with one being the following each week, based on your 2,400m time trial:

week 1: 15 x 40/20 @ 110% of VO2 max = 15 x 200 m in 40 seconds with 20 seconds rest in between each effort

week 2: 20 x 30/30 @ 125% of VO2 max = 20 x 170 min in 30 seconds with 30 seconds rest in between each effort

week 3: 25 x 20/40 @ 140% of VO2 max = 25 x 140 m in 20 seconds with 40 seconds rest in between each effort

cheers, ash

[sexyopenside]

Hi Ash

Thank For The Feed Back That Is Great Mate Just One Question Would You Keep A Speed Session In There To Thanks

[ashley]

Hi there I would have to say that that would be up to you to see how you are recovering from the other activities, if you were to do it early in the week it should be no worry at all, say a monday or a tuesday, the repeated speed has quite a lot of speed elements in it as well particulalry when you get to week 3, so just monitor your recovery and go from there, cheers, ash

[molonyjim]

Ash,

I’m heading over to Westside Barbell for 6 weeks and was wondering if it would be ok if I showed Louie some of the programs?

Feel free to send on any questions of your own.

Thanks,
Jim

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