Strength Training Programs for Beginners to Elite Athletes
Menu
  • Merch Store
    • Knee Sleeves
    • Powerlifting Belt
    • HP Handbook
    • Bodyweight Training Program
  • Front Squat Harness
  • Blog
    • HOW TO AND WHY
    • NEWS
    • WEIGHT LOSS
    • TRAINING ARTICLES
    • TRAINING PROGRAMS
    • FRONT SQUAT HARNESS TRAINING
    • GS VIDEOS
    • INTERVIEWS
    • WORKOUT OF THE WEEK
  • GS Gym
    • JOIN THE GYM
  • About Us
    • Contact Us
    • Front Squat Harness World Record Board
    • Getstrength Our Heritage
    • Our Client List
    • GS TV
    • Photo Gallery
    • Getstrength Community Forum ( Archives )
Menu

in season weekly schedule

Home › Forums › Getstrength Community Forum – Strength and Conditioning Training Archives › Question and Answers › Rugby & Rugby league › in season weekly schedule

  • This topic is empty.
Viewing 4 posts - 1 through 4 (of 4 total)
  • Author
    Posts
  • September 3, 2008 at 7:08 pm #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

    September 4, 2008 at 2:07 am #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

    September 4, 2008 at 3:52 pm #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

    September 4, 2008 at 11:35 pm #24528
    ashley
    Guest

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

  • Author
    Posts
Viewing 4 posts - 1 through 4 (of 4 total)
  • You must be logged in to reply to this topic.
Log In
Category:

Search

High Performance Handbook

Getstrength.com is a participant in the Amazon Services Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

© 2023 Strength Training Programs for Beginners to Elite Athletes | Powered by Minimalist Blog WordPress Theme