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

[ashley]

Not a problem at all Jim since Louie has had a massive influence on the
way I now see the area of strength and power training, enjoy yourself,
it will be an awesome experience for you, cheers, ash

[fergus]

@molonyjim 1132 wrote:

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

Fair play mate, good to see you’re keen to learn

[sexyopenside]

Hi Ash

I have been following the above programme that you gave. I am going to be band for 6 weeks, what programme would you recommend for the six weeks i am band for.

[ashley]

Is being banned, banned from playing but still training with your team
or will you not be able to train with the team, ash

[sexyopenside]

Hi Ash,

I can still train with the team but can not play for 6 weeks.
Can you please outline what i can do has a programme for the 6 weeks.

Thanks.

[sexyopenside]

Hi Ash,

Dont know if you had my last message? Would it be possibe if you could put together a programme for six weeks including weights, speed and fitness please. It would be a great help

Much apreciated

Thanks

[ashley]

My response was firstly I need to know what you most need to work on and
then we can tailor something to your needs, as you will be trianing with
your team still, maybe you can take a repeated speed and speed sessions
on the end of each training run, cheers, ashley

[sexyopenside]

Hi Ash,

Would this be ok for the six weeks i am out for?

Im 5ft 10in, 93 kilos running the 2400 meters in 8mins 55 seconds

Monday- Speed/Lower Power Upper Strength and size

Tues- Repeated Speed- 15×40 on 20 off covering over 200 meters

Weds- Speed/ Full body power

Thurs- Repeated Speed 15×20 on 40 off covering 140 meters

Friday- Speed, Lower body power, Upper strength and size

Would you recommend something like this?

Many Thanks

[ashley]

That looks perfect, since your aerobic fitness is so good you could also have the Tuesday off so it does not impact on your Wednesday speed session and alternate those sessions weekly on the Thursday, but overall your plan is excellent, well done, now put it into action, ashley

[DillonPendleton13]

Hey Ash,

First off, your knowledge is greatly appreciated and this site is my go to for rugby specific training. Thank you. Second, I just have a but of confusion on the monday and friday lifting sessions.
I understand the 3 week progressions and rep schemes, but I don’t quite grasp the actual program set up. Is the general layout something like this?

a. Squats s/s with upper press with the attached rep schemes

Then

B. Full body exercise (snatch)
C. another squat variation?
D. Hamstring/lower back (GHD)
E. 2 different s/s of push pull

Or am I miss-reading the program?? If you or anyone could steer me in the right direction it would be greatly appreciated!

Cheers,

Dillon

[Matthew]

Hey dillon, as I understand it the session is set up as follows

Warm up
1 – Full body exercise (e.g power snatch)
2 – Squat
3 – Posterior chain (exercises 1-3 use the 3 week strength progression)
4a – Upper body push
4b – Upper body pull
5a – upper body push
5b – upper body pull

The UB push/pull supersets use the different rep ranges on monday and friday as outlined in the pdf

[Geertvanmourik]

Dear Ashley, I have a question regarding the upper body part of the Full body strength workout.

The 2nd and 3rd week you prescribe waves (531 and 54321). I take it I finish 1 wave with lets say a military press and then follow directly with pull ups? Instead of doing 5 presses/5 pull ups, 3 presses/3 pull ups, 1 press/1 pull up? Or would you advise the latter?

Thank you very much!

Geert van Mourik
The Netherlands

[Author]

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