Functional Strength Training › Forums › Getstrength Community Forum – Strength and Conditioning Training Archives › Question and Answers › Rugby & Rugby league › in season weekly schedule
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- September 3, 2008 at 7:08 pm #23316dumptruckGuest
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
weights- cleans, squats, deadlifts, leg press, hamstrings, core 3xsets heavy
wednesday- chest/back superset session, arms, abs 4xexercises x s sets each
thursday- power, shoulders, 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 thanksSeptember 4, 2008 at 2:07 am #24527ashleyGuest
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
Thursday: Full Body Power Upper Body size
cheers, ashSeptember 4, 2008 at 3:52 pm #24529dumptruckGuest
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 thanksSeptember 4, 2008 at 11:35 pm #24528ashleyGuest
a squat or a deadlift each week is fine but trying to do both will be too much, cheers, ash
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