Diary of a Mad Loose Forward

[TxRugby_8]

I figure I'll start posting my workouts and such to help my motivation a bit. About 10 weeks out from the start of the season, currently working on loosing that last touch of fat and building some endurance base. Cheers.

[TxRugby_8]

Monday 8/14

AM

* 1/2 mile run for warm-up
* SQUATS - 12x245 , 10x295 , 8x315 , 6x335 (90sec. rest)
* GLUTE/HAM RAISES - 5 X 5 X BW (90sec. rest)
* DB MILITARY PRESS - 12X50 , 10X55 , 8X60 , 6X65 (90sec. rest)
* LUNGES - 60 sec. x BW , 60 sec. x BW , 60 sec. x BW
supersetted with
* REAR LATERALS - 15x20 , 15x20 , 10x 20 (60sec. rest between supersets)
* SIDE LUNGES - 60 sec. x BW , 60 sec. x BW
supersetted with
* SIDE LATERALS - 12x25 , 12x25 , 12x5 (60sec. rest between supersets)
* HIP ABDUCTION - 12X205 , 12X205 X 12X205
supersetted with
* HIP ADDUCTION - 12X205 , 12X205 , 12X205 (60 sec. rest between supersets)
* 1/2 mile run for cool down
__________________________________________________ _______________________

PM

Core Work (1 week straight sets, 1 week circuit, m/w/f)

*PHYSIO BALL CRUNCHES - 3X20
*PHYSIO BALL HYPEREXTENSIONS - 3X12
*PHYSIO BALL RUSSIAN TWISTS - 3X12 (each side)
*DOG/BIRDS - 3X10
*PHYSIO BALL BRIDGE - 3X20sec.
*FRONT PLANK/BRIDGE - 3X20sec.
*SIDE PLANK/BRIDGE - 3X20sec.

*STATIC STRETCHING - 15minutes

[Lacy]

two workouts a day?very cool how many days a week are ya doing that?

[TxRugby_8]

it's more like one and a half workouts a day. i like to split up my core training and my regular training, that way i can really focus on my core and get the little metabolism boost later in the evening.

this is what my current training cycle looks like:

Monday: (am) legs and shoulders (pm) core
Tuesday: (am) 1 or 2 mile run (pm) practice
Wed.: (am) chest and triceps (pm) core
Thursday: (am) 1 or 2 mile run (pm) practice
Friday: (am) back, hams, bi's (pm) core and yoga
Saturday: (am) choice interval training on field or agility work
Sunday: OFF!!!

my workouts are normally pyramiding with higher reps as my emphasis is on muscluar endurance right now....i throw in some supersets,tri-sets, and circuits everyonce in a while to keep the body guessing. it's tough working out around practice times, but then again.......rugby is life.

cheers

[Lacy]

just throwing this out here but..........I train for strongwoman and I know tire flipping and sled dragging are killer for endurance you ever try either of em?

[TxRugby_8]

Acutally I'm a big fan of both.......I was thinking about adding them in on saturdays somewhere around 4 weeks out from the start of the season. You are definitly right, mad endurance needed for those lifts.

cheers

[TxRugby_8]

Tuesday 8/15

PM

Rugby Training (distance/interval/agliity work)

[TxRugby_8]

WED. 8/16

AM

*Alternating Single Arm DB Bench Press - 12x45 , 10x55 , 10x60 , 8x70
*Plyo Pushups - 8x3
*Physio Ball Chest Flyes - 15x40 , 15x40 , 15x40
*Close Grip Bench Press - 12x165 , 10x185 , 8x 205 , 6x225
*OH Tricep Ext. - 12x60 , 10x65, 8x70, 6x75

[TxRugby_8]

THURS. 8/17

*Agility Work
*Single Leg Hops- 3x10 (each leg)
*Single Leg Zig Zag Hops- 3x10 (each leg)
*Standing Long Jump- 3x4
*Ladder Runs- 4 sets

*Training

[TxRugby_8]

FRIDAY 8/18

AM

Single Leg DB Deadlfits- 12x55, 10x60, 10x65, 8x70
Single Arm DB Rows- 15x70, 12x80, 10x85, 8x90
Close Grip Lat Pulldowns- 3x12x200
Face Pulls- 5x8x120
Hammer Curls- 12x30, 10x35, 10x45, 8x50, 6x55

PM

3 Mile Run - slow and steady
Core Work