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<blockquote data-quote="ama1" data-source="post: 153685"><p>I did the running workouts on Tuesdays and Thursdays (sometimes Saturdays if I could be bothered) plus the following strength training workouts on Mondays Wednesdays and Fridays. The routine is just a bare bones workout.Mostly basic barbell and dumbbell weights type exercises with optional bodyweight exercises. Since strength was the main focus, I used a routine called the 3 X 5 method from an awesome strength training book called "Beyond Bodybuilding" by Pavel Tsatsouline.</p><p>3 sets of each exercise for 5 reps. </p><p></p><p>Workout A</p><p></p><p>1.)CHEST:Bench Press or Push-Ups or One Arm Push Ups (You can place one hand on a book and gradually move the non pushing hand away further from your centre of mass/torso. (Better variations are in a book called "The Naked Warrior", by Pavel Tsatsouline.)</p><p>2.)BACK:Barbell Rowing or Pull-Ups or Horizontal Bodyweight Rowing (lie a strong Broomstick or bar between two stable chairs. Lie under it (as if you are about to do a bench press)grabbing the bar with a palms under grip. Pull yourself up, trying to squeeze the crap out of your middle part of your back -between shoulder blades. Feet can stay on the ground, but as you get stronger - try to do it with one leg on the ground)</p><p>3.)SHOULDERS:Barbell Military Press or Piked Push Ups (Feet spread apart, knees may have to bend a bit, depending on flexibility - hands in a push up position. Trying to make an upside down U shape with your body. Walk until your torso is almost upright, by moving your head as close as you can towards your feet almost as if doing a feet on the ground handstand. As you get stronger, use one leg as support)</p><p>4.)TRICEPS: Close Grip Bench Press or Parallel Bar Dips or Tricep Dips between 2 chairs</p><p></p><p></p><p>Workout B</p><p></p><p>1.)QUADS: Barbell Squats or Bodyweight Squats or One legged Lunges / Squats </p><p>2.)LOWER BACK/ HAMSTRINGS: Barbell Deadlifts or Glute Ham Raises </p><p>3.)CALVES: Barbell Calf Raises or One Legged Bodyweight Calf Raises or Jumping Rope</p><p>4.)BICEPS: Barbell Bicep Curls or Close Grip Palms Facing Inward Pull Ups.</p><p></p><p>Week One: Monday- Workout A</p><p> Wednesday - Workout B</p><p> Friday -Workout A</p><p></p><p>Week Two: Monday - Workout B</p><p> Wednesday - Workout A</p><p> Friday - Workout B...etc</p><p></p><p>Try to take a week off training once every 6-8 weeks.</p><p>This routine is very brief - I will post a pretty good twice a week ab routine later on,possibly tomorrow as I am tired. </p><p>Apologies if anyone is unfamiliar with these exercises. Just google them or you can find demos of them on a site such as youtube.</p><p></p><p>CHEERS</p></blockquote><p></p>
[QUOTE="ama1, post: 153685"] I did the running workouts on Tuesdays and Thursdays (sometimes Saturdays if I could be bothered) plus the following strength training workouts on Mondays Wednesdays and Fridays. The routine is just a bare bones workout.Mostly basic barbell and dumbbell weights type exercises with optional bodyweight exercises. Since strength was the main focus, I used a routine called the 3 X 5 method from an awesome strength training book called "Beyond Bodybuilding" by Pavel Tsatsouline. 3 sets of each exercise for 5 reps. Workout A 1.)CHEST:Bench Press or Push-Ups or One Arm Push Ups (You can place one hand on a book and gradually move the non pushing hand away further from your centre of mass/torso. (Better variations are in a book called "The Naked Warrior", by Pavel Tsatsouline.) 2.)BACK:Barbell Rowing or Pull-Ups or Horizontal Bodyweight Rowing (lie a strong Broomstick or bar between two stable chairs. Lie under it (as if you are about to do a bench press)grabbing the bar with a palms under grip. Pull yourself up, trying to squeeze the crap out of your middle part of your back -between shoulder blades. Feet can stay on the ground, but as you get stronger - try to do it with one leg on the ground) 3.)SHOULDERS:Barbell Military Press or Piked Push Ups (Feet spread apart, knees may have to bend a bit, depending on flexibility - hands in a push up position. Trying to make an upside down U shape with your body. Walk until your torso is almost upright, by moving your head as close as you can towards your feet almost as if doing a feet on the ground handstand. As you get stronger, use one leg as support) 4.)TRICEPS: Close Grip Bench Press or Parallel Bar Dips or Tricep Dips between 2 chairs Workout B 1.)QUADS: Barbell Squats or Bodyweight Squats or One legged Lunges / Squats 2.)LOWER BACK/ HAMSTRINGS: Barbell Deadlifts or Glute Ham Raises 3.)CALVES: Barbell Calf Raises or One Legged Bodyweight Calf Raises or Jumping Rope 4.)BICEPS: Barbell Bicep Curls or Close Grip Palms Facing Inward Pull Ups. Week One: Monday- Workout A Wednesday - Workout B Friday -Workout A Week Two: Monday - Workout B Wednesday - Workout A Friday - Workout B...etc Try to take a week off training once every 6-8 weeks. This routine is very brief - I will post a pretty good twice a week ab routine later on,possibly tomorrow as I am tired. Apologies if anyone is unfamiliar with these exercises. Just google them or you can find demos of them on a site such as youtube. CHEERS [/QUOTE]
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