Rugby oriented training advice

[Matt-Page]

Hi,

I play Rugby Union and love it. I've played various positions, but mainly in the backs and mostly at 12.

I have been given the task of becoming a front row. At first I said no chance, I like playing 12. The coaches seem to think I would be very good there. Essentially they want a mobile prop who can run hard and straight. Anyone who has done this, or plays as a back will understand my resentment I'm sure!

Now obviously I understand the theory of the front row, but no idea on technique and tricks. The coaches are going to take care of my scrummaging, etc. Now the season is over, they have tasked me with getting my body ready for it over the summer break. I've written below a workout regime I've made up myself from stuff I did at 12 (essentially strong lifts), and things I think I'll need to do. I've got access to a gym at work and a weights bench at home.

Monday - Shoulders:

• Seated Dumbbell Press 8 (Reps) / 4 (Sets)
• Cable Lateral Raises 8 / 4
• Alternate Front Arm Raises 8 / 4
• Single-Arm Linear Jammer 8 / 4
• Shrugs 6 / 4
• Single-Arm Linear Jammer (Barbell Leaver) 10 / 4

Tuesday - Chest

• Bench Press 8 / 5
• Dumbbell Flys 8 / 5
• Decline Bench Press 8 / 5
• Peck Deck Flys 8 / 3
• Press Ups 10 / Failure

Wednesday - Legs

• Calf Press (leg press machine) 8 / 5
• Squats (Barbell) 8 / *5
• Leg Press 8 / 5
• Seated Leg curl 8 / 5
• Leg Extension 8 / 5
• Deadlift 8 / 5

Thursday - Back

• Leverage ISO Row 8 / 5
• Wide grip Lat Pull down (to chest) 8 / 5
• T-Bar row (barbell with handle) 8 / 5
• Bent over barbell row 8 / 5
• Straight arm lat pull down 8 / 5

Friday - Arms

• Hammer Curls 8 / 5
• Concentration Curls 8 / 5
• Cable Curl 8 / 5
  
• Skull Crushers 8 / 5
• Tricep Dips 5 / 5
• Standing Tricep Extension 8 / 5

I've also borrowed a neck harness so I could do some stuff with that but I'm not sure what day, or how often I should use it.*

Thoughts??

 

[tom_e]

There's a lot of isolation work in there and there's no need for a whole arms day.
Concentrate on heavy bench, deads, squats, rows and OHP pretty much everything else is superfluous fluff for being built to get the heavy hits in.
I've got too many injuries to play these days but I used to play front row and still look like it according to anyone I've ever met, I've never quite decided if that's a compliment or not

 

[mrthingyx]

As pointed out, you are doing an epic amount of pointless stuff in that routine.

I am not a rugby expert but my dad was a prop, and he was quite short but heavy, strong and fast as the proverbial, so I am goimg to assume you are or are on your way to being at least two of those.

Your routine should focus on heavy compounds. And lots of them. It should include mostly power and strength in a core regime of three weekly sessions, with two for futzing around.

Core days (at least four of...):

Power cleans (assumimg you can do them) 3*3
Squats 4*5
Barbell row 4*5
Pushpress 4*5
Chinups 4*5
Deadlifts 4*5
Bench/OH press 4*5
Deficit split squats 3*10
Candle sticks/dragon flags/barbell rollouts 3*5

Off days (whatever):

Isolation work with whatever you didn't do on your core days.

Bear in mind that if you are not used to training five days a week it will get painful dast unless you are eating like a prop and sleeping for at least 8hrs a day.

I would very strongly urge you to squat and powerclean at least twice a week, deadlift at least once a week and pushpress three times a week. Eat enough and the mass will take care of itself: you aren't training to become a bodybuilder, so isolation work should be the last thinkg on your mind after the above, food and sleep.

Good luck.