Universal Nutrition Forum

Alright lads...
Was reading up on a programme I found in a magazine for rugby and I altered it by adding core work supersets.
What do you think?

1) 3 x 8 Deadlift w/ pull ups
2) 3 x 10-12 Squat on smyth machine w/ Medicene ball press ups
3) 3 x 8-10 DB Chest press on Ball w/ The plank (straight and both sides)
4) 3 x 10 DB Shoulder press w/ Pelvic raises
5) 3 x 20 Lateral raises (10 in front and 10 to sides) w/ Leg raises
6) 3 x 10 Plate loaded chest press (like flyes) w/ back raises on ball
7) 3 x 10 Bicep curls w/ Crunchs
8 ) 3 x 8-10 Tricep dips w/ sit ups to the side

The workout took about a hour on average and I spent a month on it.
I was wondering could you add in vigorous sprints to deal with match situations because the game changes fast e.g do a set of weights, then core exercise the 30m sprint?

How often a week were u doin it?? Same workout exactly for a month with zero variation, i think u need more variety for sure!!!

Also wha are your goals... it seems a little like it's a gym program for the sake of it, no obvious attempt to increase size or strength or any particular area of the game, speed etc?

Personally speaking i wouldn't introduce the sprints, then there will be too many conflicting areas of training combigned leading to gains in none of them except prob an improvement in fitness.

My advice is to decide on specific goals and then to design a training program to achieve them... if as is often the case with a sport like rugby you have two goals, e.g. to increase strength and fitness this can easily and effectivly be done but not all in one session.
Work on strength one day and fitness the next.......
or if you have loads of time to train twice a day, one in the morning and one in the evening (i would prob consider this overtraining unless it's your job, like a professional sports person or you were very expieransed and already at a high level.)

This programme should be titled how to destroy a rugby players career!

Ha, I agree with John.