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  • #23316
    dumptruck
    Guest

    hi ash.
    i got a off/pre season work out from you a few months ago and it was a massive help. after playing three trial matches im feeling the benefits. thanks:)
    im a 110kg 6ft prop playing division 1 in wales.
    i just want some guidence on my weekly routine and what weights program should i follow in my three weekly schedule without losing muscle and strength. here is my weekly routine

    monday:
    weights- cleans, squats, deadlifts, leg press, hamstrings, core 3xsets heavy

    tuesday-club training

    wednesday- chest/back superset session, arms, abs 4xexercises x s sets each

    thursday- power, shoulders, core
    club training

    friday- core

    saturday- match day

    sunday- recovery(pool session)

    could you give me ideas or tweak my schedule if necessary and suggest different weights program if needed.

    many thanks

    #24527
    ashley
    Guest

    Hi there glad it is working well for you, I would tend to do one of the Metabolic type programs listed on my in season post the other day the first day of the week, say Monday after a Saturday game, this will give you a good flush out help with a bit of aerobic/anaerobic conditioning and maintain some size as well, Tuesday I would do a heavy full body workout with strength reps, Thursday I would do a full boy power session and and some of the upper body size program from the In Season post, so in summary:

    Monday: Metabolic or body weight circuits

    Tuesday: Full Body Strength

    Wednesday: Rest

    Thursday: Full Body Power Upper Body size

    Friday: Rest

    Saturday: PLay

    Sunday: Recovery

    cheers, ash

    #24529
    dumptruck
    Guest

    thanks for the advice.
    should i be doing heavy deadlifts and squats in season as im a prop?
    could you give me a typical weights program for the monday tuesday and thursday weights sessions please.
    many thanks

    #24528
    ashley
    Guest

    a squat or a deadlift each week is fine but trying to do both will be too much, cheers, ash

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