Training program for a Rugby player.

Macca

Macca

Macca

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Hey..

Well, i've been playing Rugby for 6 years and i've got quite good at it. But my fitness is letting me down, i am quite strong naturally which has helped me. I'm looking for a training program to improve my fitness and also for doing weights and gaining strength. Currently i'm 6ft 1, and about 18.5-19stone, i would really like to get rid of this stomach, but generally i'm really big i'm not a big pile of fat people tell me i'm built massive. Would also like to get get rid of these man boobs, not too big but they are there.

I should point out that i am diabetic and insulin dependant but currently i am on a "Honeymoon period" and i do not take insulin.

I'm really not sure of what to put in my training program, i'm joining gym this week and by next week i hope to work on a program throgh each week. I'm also not sure of what i should eat, and soon what i can eat will be more limited with the Diabetes but not necessarily i hope. As i just need to work out everything and it'll be fine as if i wasn't, so i really shouldn't try use this is an excuse. I may be lucky enough to be getting help from my friend who plays for Scotland who is going to work through a training program with me at the gym, so i'll see how this goes.

I'm just looking for a rough idea just now, in a few weeks to a month when i get into things i will then look to form a proper program and then i can include training for rugby etc into when i know this information.

I know i haven't given much info, so if you want anymore info from me just ask or if you want to email me about it.. go ahead!
 
Goatboy said:
Bill Starr's 5x5 routine as designed for american football players, should be able to find it on google, been popular for about 30 years.
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Thanks, will check this out. Spoke to my friend earlier, the Scotland rugby program he's doing consists of 3x days of weights and 1 x fitness at gym.

So i'll see what else it consists of if any other info of what to do on other days if not, help on what to add like runs, jogs, sprint training etc.
 
hogfather said:
What position? I assume its prop or lock?

Obviously if you play centre or wing then you'll need different training to if you play hooker or prop.
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should have said yes prop just now but, could probably play backrow positions.
 
Need to start training for this rugby season but got results from my MRI scan waiting for me on 8th August, which'll confirm whether or not I've knackered my cruciate (doctors unsure whether I'd torn just my medial ligament or medial & cruciate) Thought it was all going fine as I was running about and it felt fine, then when I was messing about playing frisbee a couple of weeks ago my knee just totally buckled underneath me which makes me think that something isn't quite right. Argh hate not knowing whats wrong!!
 
I was given a draft routine this weekend, that is apparently used by the Welsh international team, dont have it to hand but this was the general gist:

2-5 mins hard cardio (bike/treadmill/xtrainer/rower)
1x12 compound leg movement
1x12 compound leg
1x12 compound leg
2-5 mins hard cardio (bike/treadmill/xtrainer/rower)
1x12 compound chest
1x12 compound chest
1x12 compound chest
2-5 mins hard cardio (bike/treadmill/xtrainer/rower)
1x12 compound back
1x12 compound back
1x12 compound back
2-5 mins hard cardio (bike/treadmill/xtrainer/rower)
1x12 compound shoulder
1x12 compound shoulder
1x12 compound shoulder
2-5 mins hard cardio (bike/treadmill/xtrainer/rower)

take your pick on the cardio, tho its good to do different.
exercises are of your own choice. take upto 3 mins rest per set of weights, allowing you to do quite a bit of weight.

would kill me, but im going to try it 1 day a week.
 
Macca said:
What do you mean i'm not playing proper rugby if i'm prop or lock?
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I imagine he's talking about Rugby League being the one true Rugby :) Although i've sometimes heard the 3rd row forward referred to as a lock in league.
 
Morba said:
I was given a draft routine this weekend, that is apparently used by the Welsh international team, dont have it to hand but this was the general gist:

2-5 mins hard cardio (bike/treadmill/xtrainer/rower)
1x12 compound leg movement
1x12 compound leg
1x12 compound leg
2-5 mins hard cardio (bike/treadmill/xtrainer/rower)
1x12 compound chest
1x12 compound chest
1x12 compound chest
2-5 mins hard cardio (bike/treadmill/xtrainer/rower)
1x12 compound back
1x12 compound back
1x12 compound back
2-5 mins hard cardio (bike/treadmill/xtrainer/rower)
1x12 compound shoulder
1x12 compound shoulder
1x12 compound shoulder
2-5 mins hard cardio (bike/treadmill/xtrainer/rower)

take your pick on the cardio, tho its good to do different.
exercises are of your own choice. take upto 3 mins rest per set of weights, allowing you to do quite a bit of weight.

would kill me, but im going to try it 1 day a week.
Click to expand...
I'm quite lucky one friend plays for Wales other plays for Scotland :p Anyway going gym tonight with one who plays for Scotland, gonna see whats in this program, but it's 4 days a week at gym doing 3xweights and 1xfitness and it's supposedly going to be pretty intense :eek:

Aswell as doing this i want to do other things during the week to help me progress and change my diet too, but i eat a high carb diet atm anyway, this is what you need?
 
Macca said:
Hey..

Well, i've been playing Rugby for 6 years and i've got quite good at it. But my fitness is letting me down, i am quite strong naturally which has helped me. I'm looking for a training program to improve my fitness and also for doing weights and gaining strength. Currently i'm 6ft 1, and about 18.5-19stone, i would really like to get rid of this stomach, but generally i'm really big i'm not a big pile of fat people tell me i'm built massive. Would also like to get get rid of these man boobs, not too big but they are there.

I should point out that i am diabetic and insulin dependant but currently i am on a "Honeymoon period" and i do not take insulin.

I'm really not sure of what to put in my training program, i'm joining gym this week and by next week i hope to work on a program throgh each week. I'm also not sure of what i should eat, and soon what i can eat will be more limited with the Diabetes but not necessarily i hope. As i just need to work out everything and it'll be fine as if i wasn't, so i really shouldn't try use this is an excuse. I may be lucky enough to be getting help from my friend who plays for Scotland who is going to work through a training program with me at the gym, so i'll see how this goes.

I'm just looking for a rough idea just now, in a few weeks to a month when i get into things i will then look to form a proper program and then i can include training for rugby etc into when i know this information.

I know i haven't given much info, so if you want anymore info from me just ask or if you want to email me about it.. go ahead!
Click to expand...
To what standard do you play/who do you play for? If I was you what I would do over the summer is try to lose as much weight as possable by dieting and doing LOTS of cardio, then a month or so before the start of the season bluk up on heavy sets and diet loading. 19st is far to much for almost all rugby players in this day and age, evenprops nw cant get away with more than say 12-15% body fat, and 6,1" is to short for any pack position other than prop after youth rugby. I'm 6,3" and played to a very high standard up untill the age of 19 where it came imposable to get anywhere playing 2nd row, so have been forced to play front row but to be honest its been very hard for me to cut it with my lack of experiance.
 
Spamalot said:
To what standard do you play/who do you play for? If I was you what I would do over the summer is try to lose as much weight as possable by dieting and doing LOTS of cardio, then a month or so before the start of the season bluk up on heavy sets and diet loading. 19st is far to much for almost all rugby players in this day and age, evenprops nw cant get away with more than say 12-15% body fat, and 6,1" is to short for any pack position other than prop after youth rugby. I'm 6,3" and played to a very high standard up untill the age of 19 where it came imposable to get anywhere playing 2nd row, so have been forced to play front row but to be honest its been very hard for me to cut it with my lack of experiance.
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Yes my weight is quite heavy but it didn't stop me playing at the level i was playing, i would say it was quite high, i was playing with some international players too. I will be playing at a fairly decent level for a club in Scotland i hope ;) I play prop and have years of expierence there so don't mind staying there if 6ft 1 is going to stop me playing other positions.

I am trying to lose weight and work on my fitness. I am trying to work a program up for rest of summer then to start doing more weights, like i said above getting help from my friend whos playing for Scotland.

*edit* I'm currently not playing for anyone but i hope to join my local club who have gone up three leagues in past three years, i'll check out where they are now.

My intention is to spend the next three months working on my weight,fitness and strength. As i recently just got back into playing after around 6-8months out and going on tour in canada and i felt my fitness let me down as i didn't last as long in the games as i would have liked. But i was still producing a good performance when i played and i have been really motivated to do this and get a program going to improve my weight,fitness and strength etc by the support of my friends and coaches etc telling me i have the potential to become so much better and i'm currently an outstanding player who can really hit hard for his age i've been told.
 
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Macca said:
Yes my weight is quite heavy but it didn't stop me playing at the level i was playing, i would say it was quite high, i was playing with some international players too. I will be playing at a fairly decent level for a club in Scotland i hope ;) I play prop and have years of expierence there so don't mind staying there if 6ft 1 is going to stop me playing other positions.

I am trying to lose weight and work on my fitness. I am trying to work a program up for rest of summer then to start doing more weights, like i said above getting help from my friend whos playing for Scotland.
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Well half the battle with doing weights is diet but that not going to help you lose weight. Thats why I sugested lowering your calorie in take to C.1500 and burn fat like there is no tomorow, then when you have your weight down (to around 16st as a ball park) then put on a stone or two with blucking and low reps high weights. That alone will make your fitness better as you will have less lard to carry around. You will also notice a great gain in scrummaging pwoer as your gut will not be pulling you down. Its going to be hard work though, bt if you want to cut it in the senior game thats what your going to have to do. I was a national champ at 17 and 5 of our starting 15 were england players, but all of us have found cutting it at seniour rugby very hard. Rugby is very very competitive these days.
 
Spamalot said:
Well half the battle with doing weights is diet but that not going to help you lose weight. Thats why I sugested lowering your calorie in take to C.1500 and burn fat like there is no tomorow, then when you have your weight down (to around 16st as a ball park) then put on a stone or two with blucking and low reps high weights. That alone will make your fitness better as you will have less lard to carry around. You will also notice a great gain in scrummaging pwoer as your gut will not be pulling you down. Its going to be hard work though, bt if you want to cut it in the senior game thats what your going to have to do. I was a national champ at 17 and 5 of our starting 15 were england players, but all of us have found cutting it at seniour rugby very hard. Rugby is very very competitive these days.
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What i'm needing help in is what to eat, and what i should do to help lower my weight before properly doing the weights and stuff.

Yes it is very competitive, but i was going to give it up few months ago after being ill and stuff, but i've been really motivated by friends and coaches and team mates to keep going as i have potential to become a really good player i'm told. So i'm willing to work for it, i just don't not sure what i should do as i'd probably do it wrong.
 
Macca said:
I'm quite lucky one friend plays for Wales other plays for Scotland :p Anyway going gym tonight with one who plays for Scotland, gonna see whats in this program, but it's 4 days a week at gym doing 3xweights and 1xfitness and it's supposedly going to be pretty intense :eek:
Click to expand...

excellent, post up the routine when you get a chance later on :D
 
Macca said:
What i'm needing help in is what to eat, and what i should do to help lower my weight before properly doing the weights and stuff.

Yes it is very competitive, but i was going to give it up few months ago after being ill and stuff, but i've been really motivated by friends and coaches and team mates to keep going as i have potential to become a really good player i'm told. So i'm willing to work for it, i just don't not sure what i should do as i'd probably do it wrong.
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as much as there are some great well knowledgable people on this forum, i think your after something very specific. I dont want to take the thread away from ocuk as its very informative and will help others who might have similar questions. However, it maybe worth posting on muscletalk forums as well. You might get more answers that would help you (just as much as the answers here :D )

:D
 
Morba said:
as much as there are some great well knowledgable people on this forum, i think your after something very specific. I dont want to take the thread away from ocuk as its very informative and will help others who might have similar questions. However, it maybe worth posting on muscletalk forums as well. You might get more answers that would help you (just as much as the answers here :D )

:D
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Thanks and i think i willl, so thanks again! :)

One thing i can say is that tour has totally changed me, i just can't give up rugby it's a part of me, a way of life. I want it so much so for the next year i'm going to work extremely hard to get into the 1st XV at the club and i'll post my progress and pics of now and a year from now for anyone who's interested.
 
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