Rehab,weights and conditioning schedule off/pre season

[boz84]

Hi Ash,
My rugby season finished about 2 weeks ago, i now have about 5 months before the start of next session and really want to improve all aspects of my strength and conditioning.My planned weights schedule is follows:
Cycle 1 Go through the hypertrophy options you have posted, 5day split, 4 day split and also the 3day 2 sessions per day 10-12 wks
cycle 2 metabolic weight group option 3-4 wks
cycle 3 size weight group option 3-4 wks
cycle 4 strength weight group option 3-4 wks
cycle 5 power weight group option 3-4 wks

How much running conditioning and gym based fitness sessions would you advise me doing, throughout the different cycles, would i follow something like the running and weights sessions crusaders off-season 08 that is posted were the groups are split into aerobic/anaerobic/speed depending on my fitness levels?

However before i move onto that schedule im having rehab/physio for a regular occuring shoulder problem for rotator cuff/impingement troubles, im currently doing no pushing movements and doing rehab on my scapula/rotator cuff and lower/mid trapezius my current schedule is

monday – Lower body squatting ab/core circuit
Tuesday – rehab back/arms
Wed –
Thurs – Lower body hamstring/lower back ab/core circuit
Friday – rehab back/arms
Weekend off

What rep structure would you advise me using for 1. Lower body 2. back/arm work, the rehab im doing what the physio says, but i still want try put some size and muscle mass on if possible?What exercises would be best to use for the lower body squat and lower body hamstring/lower back day?

Secondly how much conditioning/fitness work would you add to the schedule? im able to train 2 times per day plus weekends. I want do some repeated speed, speed and gym based x-training/rowing interval sessions?

Help with my schedule once my shoulder rehab has finished plus the 2nd schedule im currently on would be awesome.

Regards Ben

[boz84]

Plus if any of you other guys have any suggestions/ideas that be great?

Ben

[ashley]

Hi there remember to continue to work the non injured side of your body hard to ensure you do not lose as much overall upper body strength as if you just stopped training it all together, all your running prescription would need to be based on numerous ideas, such as positional requirement, current level of fitness, perceived needs, also rep and set structures are also based around your specific requirements, I personally never go above 6 reps for lower body work as I believe that
any higher reps leads to an so much soreness that other training activities are difficult to perform, so a 3,4 or 5 day weights program maybe appropriate, whether you require a more full body strength/power program or a body part split hypertrophy schedule, also the selection of exercsies is based around your available equipment and your training experience, all that you have read on these pages will be applicable at different times of your training year, so what I suggest you do is have
a shot at programming and post it up and I can make suggestions to the lay out and nots and bolts of the program, cheers,ashley

[boz84]

Cheers Ash, Regarding your previous thread this is what i have put together for a training schedule.

Monday AM Speed Session PM Lower body (squatting day) ab/core circuit
Front Squat
Back Squat regular/box
unilateral option (bulgarian, step-ups, lunges)
wk1 4×6 wk2 5×5 wk3 6×4

Tuesday AM Repeated speed PM upper body weights/rehab
Warm-up/rehab
Y.T.W.L.I & Scapula activation work
Internal/external rotator cuff work
Eccentric exercises (physio)

Main Workout
Wide grip chins
Seated low row
Single arm db row
prone trap raise
rear delt raise Arms (1-2 biceps/tricep supersets)

Wednesday – Gym conditioning (rowing intervals, boxing, cross training sessions)

Thursday AM or PM Lower body (Hamstring/lower back) ab/core circuit
Deadlift
Good morning or stiff legged deadlift
Glute ham raise (floor option due to gym not having machine option)
wk1 4×6 wk2 5×5 wk3 6×4

Friday AM Repeated Speed PM upper body weights/rehab
Warm up/rehab – same as tuesday workout

Main workout
Wide grip lat-pulldown
Bent over row
Hammer low row
Face pulls (iron woody band)
Prone trap raise Arms (1-2 biceps/tricep supersets

Saturday AM Hill repeats/sprints (optional)
Sunday off

I would put myself in the aerobic group in terms of fitness levels at the moment. Im going to do the 2.4km test to see what stage i am at. Whilst doing my rehab and fixing my shoulder up my main aim to increase muscle mass/bulk up as much as possible. I play rugby league, position centre/stand off and weigh 80kg.

Your thoughts and ideas on the whole program would be great?
I Havent put my rep structure down for the upper body work plus how would you structure and put in the work with the none injured side into the upper body days and what exercises would you reccomend?

Would you advise me to put more exercises in on the lower body days?and what are your thoughts on leg press, machine hamstring curls and calf raises?

Regards Ben

[ashley]

Personally I think that the porgram is very solid and probably neds no
tinkering from me depending on what your 2.4 km test results show, I
would keep th eupper body work in a range of 6 – 10 for the uninjured
side and depending on what your physio suggests the injured side working
15 – 20 reps, I would work th eupper body unilaterally with different
weight DB’s or Hammer machines/cables, lower body seems fine
particularly with the volume of speed and conditioning work on your legs
as well, I do not use a leg press with any of my players unless they are
lower limb injured and I need a unilateral option for training, cheers,
ash

[disi]

@ashley 1636 wrote:

I do not use a leg press with any of my players unless they are
lower limb injured and I need a unilateral option for training, cheers,
ash

Ahh Ash Ive always wondered how come you never seem to use leg presses in programme workouts that you have posted and just want to know the reasoning behind it? Any specific reason or just preference on your part?

Disi

[boz84]

Cheers ash,

Im going to crack on with that from next week, and hopefully rehab will enable speedy recovery and full training can start.

Just quick question about the unilateral work on the non-injured side would you advise me doing i.e chest press/shoulder press using dbs and plate loaded machines and how would i put that into my upper body days, would it be good option to say superset chins with single arm shoulder press and chest press with rows etc?

the 6-10 reps for upper body that unilateral? and 15-20reps for the exercises that are not unilateral i.e seated rows etc?

Ben

[ashley]

Hi there the 15 – 20 reps are for the injured side and the 6 – 10 are
for the uninjured side, so for example if you are doing a DB bench press
and your left shoulder is a problem you may do 4 x 15 – 20 @ 25kg on the
left side and 4 x 6 – 10 @40kg on the Right side, cheers, ash

[ashley]

@disi 1637 wrote:

Ahh Ash Ive always wondered how come you never seem to use leg presses in programme workouts that you have posted and just want to know the reasoning behind it? Any specific reason or just preference on your part?

Disi

I feel that there is very little transfer to other movements in the gym
and none to the field so I never program it unless I have no other way
of working legs, as in an injured lower body, cheers, ash

[boz84]

Hi Ash
I did the 2.4km test yesterday and got a time of 9.30 so how many conditioning sessions would you suggest me doing?During a hypertrophy phase would you decrease the conditioning as muscle size/bulk is the main goal?

Secondly what you reccomend if i wanted to do some gym based conditioning?

Regards Ben

[boz84]

Hi all members!
Have any you guys got any other gym based conditioning routines/sessions that you could post up other than the ones already on the forum i.e Boxing sessions, rowing intervals, cross training sessions etc?

Any ideas be great!

Ben

[ashley]

@boz84 1669 wrote:

Hi Ash
I did the 2.4km test yesterday and got a time of 9.30 so how many conditioning sessions would you suggest me doing?During a hypertrophy phase would you decrease the conditioning as muscle size/bulk is the main goal?

Secondly what you reccomend if i wanted to do some gym based conditioning?

Regards Ben

That is a reasonable time, but I ned to know the position you play, your weight, your training age, your position to comment more on what you should do, if you get fit quickly then you can minimise the aerobic work you do in order to maximise size gains, I would use beastly circuits, rowing intervals, boxing sessions, a good rowing session is:

20 x 40 seconds work @ 1:30 or less and rest 20 seconds

also you could do this:

Boxing Session

Warm up 60 seconds each

Overs/Unders/Hooks then swap with partner then

L jab for 30 secs then R jab for 30 secs then change

now build up to a 7 punch combo

1. L jab/R cross 30 seconds each

2. L jab/R cross/L upper 60 seconds each

3. L jab/R cross/L upper/R hook 90 seconds each

4. L jab/R cross/L upper/R hook/L cross 2 minutes each

5. L jab/R cross/L upper/R hook/L cross/R upper 2.5 minutes each

6. L jab/R cross/L upper/R hook/L cross/R upper/L hook 3 minutes each

then conditioning work:

1. sit up 1 – 2 punch partner standing on partners feet 90 seconds each

2. push up 1 – 2 90 seconds each

3. seated punch over head 90 seconds each

4. 10 hits and grab 90 seconds each

then contact work:

3 x 3 minutes of body sparring

then cool down with 3 minutes of shadow boxing

[boz84]

Cheers Ash for those examples/ideas!

Just the info you said needed 4 the previous post, i play rubgyleague standoff/centre, weight 80kg, training age:Trained alot since 17-18 and now im 25.

I have just started 1 hills repeats sessions per week, plus looking to do rowing interval/boxing sessions and some repeated speed work.

Regards Ben

[ashley]

That sounds a good balanced approach Ben, keep the intensity quite high
and you will have a great effect on your aerobic/anaerobic capacity
without unduly effecting your muscualer weight gain from the hypertrophy
program, cheers, ash

[Author]

Posts