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<blockquote data-quote="Scrumit2" data-source="post: 278526"><p>I have quite a bit of Lifting exp. being both a body builder and competative power lifter back in the US. When I got into Rugby at 34yrs old I was lost out trying to find a lifting program that fit the needs of rugby. Rugby tears at you in ways American Football can't prepare you for. This year I stumbled on to the ulitmate lifting routine for rugby. Its called Tabata (seen in Muscle Fitness June 2009) it is the absolute bomb. </p><p></p><p>In Tabata you build rock solid strong muscle and muscle endurance as well. Rugby players do not need big power but bulky muscle which has no enduance and has them dieing for a kick to go into touch so they can rest. Think of lifting like you would if you were packing for a trip overseas and can only have one bag to travel with. You need whats in the bag to serve dual purposes so that you get the most out of the space you have. Your muscles need to have power and endurance on equal levels not too much power nor too much enduance Tabaka will give you this mix. </p><p></p><p>With Tabata you do 8 20sec sets with 10sec rest. DO NOT LAUGH, I did and I was blowing so hard at the end I could not have cried for help if I had wanted to. With your 8/20sec sets dont cheat. Get a cheap $4 timer and when it beeps get your ass to work and till it beeps again and you will see the results the next day. I started the workout on a Monday and by the next Sat. I could feel the difference in the scrum. I was a baseball play too in the US and the wears of rugby had me not able to even through a ball baseball style, which scared the crap out of me because it was something I have been doing since I was 2. Now I am coming back around and have started to get the form back.</p><p></p><p>Okay here's a sample of Chest/Abs workout suggusted by Muscle Fitness so you get a feel for it:</p><p></p><p>Day 1 Chest/Abs Sets/Time Rest</p><p></p><p>Push-up (I use the perfect push-up) 8/20secs 10secs</p><p>Incline bench Press 8/20secs 10secs</p><p>Flat-Bench Dumbell Press 8/20secs 10secs</p><p>Cable Cross-Over(I use Dbl Flyes) 8/20secs 10secs</p><p></p><p>Reverse Crunch 8/20secs 10secs</p><p>Crunch 8/20secs 10secs</p><p></p><p>For Legs/Calves, Shoulders/Traps, and Back/Abs days use the same 4 Exercise/2 Exercise breakdown as with Chest/Abs. And then here a sure fire arms work-out.</p><p></p><p>Day 5 Triceps/Biceps/Forearms </p><p></p><p>Tricep Extensions 8/20secs 10secs</p><p>Pressdown " "</p><p>Kickbacks " "</p><p></p><p>Seated Dumbbell Curls " "</p><p>Preacher Curls " "</p><p>Hammer Curls " "</p><p></p><p>Wrist Curls " "</p><p>Reverse Wrist Curls " "</p><p></p><p>I started this workout thinking i would use it during the season and then switch to a power workout in the off season, but the results feel too good so I think I will only spend one month during the pre-season to shoot for power and then come right back to this workout to refine that power. Believe me i am getting all the power I need to play the front row with this workout, however I'll be 36 next year so I want to pack a little more mass just to offset the fact than I'm playing against players 10-15 years younger than me who have been all their lives while I've only been playing 2 years. </p><p></p><p>Try this workout and then in 4 weeks let me know what you think. I believe you'll be pleasantly surprised.</p></blockquote><p></p>
[QUOTE="Scrumit2, post: 278526"] I have quite a bit of Lifting exp. being both a body builder and competative power lifter back in the US. When I got into Rugby at 34yrs old I was lost out trying to find a lifting program that fit the needs of rugby. Rugby tears at you in ways American Football can't prepare you for. This year I stumbled on to the ulitmate lifting routine for rugby. Its called Tabata (seen in Muscle Fitness June 2009) it is the absolute bomb. In Tabata you build rock solid strong muscle and muscle endurance as well. Rugby players do not need big power but bulky muscle which has no enduance and has them dieing for a kick to go into touch so they can rest. Think of lifting like you would if you were packing for a trip overseas and can only have one bag to travel with. You need whats in the bag to serve dual purposes so that you get the most out of the space you have. Your muscles need to have power and endurance on equal levels not too much power nor too much enduance Tabaka will give you this mix. With Tabata you do 8 20sec sets with 10sec rest. DO NOT LAUGH, I did and I was blowing so hard at the end I could not have cried for help if I had wanted to. With your 8/20sec sets dont cheat. Get a cheap $4 timer and when it beeps get your ass to work and till it beeps again and you will see the results the next day. I started the workout on a Monday and by the next Sat. I could feel the difference in the scrum. I was a baseball play too in the US and the wears of rugby had me not able to even through a ball baseball style, which scared the crap out of me because it was something I have been doing since I was 2. Now I am coming back around and have started to get the form back. Okay here's a sample of Chest/Abs workout suggusted by Muscle Fitness so you get a feel for it: Day 1 Chest/Abs Sets/Time Rest Push-up (I use the perfect push-up) 8/20secs 10secs Incline bench Press 8/20secs 10secs Flat-Bench Dumbell Press 8/20secs 10secs Cable Cross-Over(I use Dbl Flyes) 8/20secs 10secs Reverse Crunch 8/20secs 10secs Crunch 8/20secs 10secs For Legs/Calves, Shoulders/Traps, and Back/Abs days use the same 4 Exercise/2 Exercise breakdown as with Chest/Abs. And then here a sure fire arms work-out. Day 5 Triceps/Biceps/Forearms Tricep Extensions 8/20secs 10secs Pressdown " " Kickbacks " " Seated Dumbbell Curls " " Preacher Curls " " Hammer Curls " " Wrist Curls " " Reverse Wrist Curls " " I started this workout thinking i would use it during the season and then switch to a power workout in the off season, but the results feel too good so I think I will only spend one month during the pre-season to shoot for power and then come right back to this workout to refine that power. Believe me i am getting all the power I need to play the front row with this workout, however I'll be 36 next year so I want to pack a little more mass just to offset the fact than I'm playing against players 10-15 years younger than me who have been all their lives while I've only been playing 2 years. Try this workout and then in 4 weeks let me know what you think. I believe you'll be pleasantly surprised. [/QUOTE]
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