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<blockquote data-quote="ridgerunnersp" data-source="post: 291251"><p><div class='quotetop'>QUOTE (Roque @ Dec 1 2009, 09:20 AM) <a href="http://index.php?act=findpost&pid=424705" target="_blank"><{POST_SNAPBACK}></a></div></p><p></p><p>O Man I'm going to have fun with this! I am in a very similar boat to you my friend. I started playing rugby at lock, then moved to 8. I switched teams and they wanted me to play at 1. I did and was pretty good at it, but my heart was still for no. 8. And now, I am! I'm 23; my stats are 188 cm and 104 kg. BF is 15% but I had surgery two weeks ago and have been sitting on my ass eating Thanksgiving turkey. Usually try to run around 10%.</p><p></p><p>At this point Joao, you sound like you'd make a great no. 8. You are fairly big for your age so that is a good advantage. At this point I would have to say that your BF could be lower to make you a more effective no. 8, able to cover ground and use speed. In addition, you want to increase your lean muscle mass. At 16, you are just to the age when you should start lifting weights, so you should incorporate that into your regimen.</p><p></p><p>Here's a sample training schedule that you could use to help with these things:</p><p>(assuming that you practice rugby two times a week. if you play 3 times a week, take out one of the running days. </p><p></p><p>Monday - Lift weights</p><p>Tuesday - Practice / Calisthenics</p><p>Wednesday - Running/kicking around, 20 min. sprint training (run as fast as you can).</p><p>Thursday - Practice</p><p>Fri - Long slow run</p><p>Sat - Game or Lift weights</p><p>Sun - off</p><p></p><p>Monday - I am assuming that this is new to you, and that you have not lifted weights previously. If you have, and you are on some team program then stay with that. You should stick to some very basic stuff, but make sure you have variety as well. I would suggest that since you are only working out once, or maybe twice each week, that you vary the workout from week to week. So week one looks like:</p><p>(oh, always make sure that you warm up)</p><p>Leg extension - 3 sets of 12</p><p>Leg Press - 4 sets of 8</p><p>Leg Curl - 3 sets of 12</p><p>Front shoulder raise - 2 sets of 12</p><p>Shoulder press - 3 sets of 10</p><p>Rear Raise - 2 sets of 12</p><p>Core training</p><p></p><p>and the next week do:</p><p>Bench Press - 3 sets of 8</p><p>Dumbell Flye - 2 sets of 10</p><p>Lat Pulldown - 2 sets of 12</p><p>Cable Row - 3 sets of 10</p><p>Barbell Curl - 3 sets of 10</p><p>Dumbbell Curl - 3 sets of 8</p><p>Core training</p><p></p><p>If you end up not having a game and working out twice in a week, just do them both and then start back over the next week. If you don't know how to do these exercises then look them up on youtube. Also, after doing this for two months, you should look up some new exercises that target the same bodyparts and use them instead. Generally you should change up any workout every two months.</p><p></p><p>Tuesday - Do your normal practice but do some calisthenics after you practice, or do them at your home. Calisthenics are simply bodyweight exercises. You've most likely done them before:</p><p>Push up - 3 sets of 30</p><p>Pull ups - 3 sets of maximum number you can do</p><p>Crunches - 3 sets of 20</p><p>Wall Squat 2 x 60 seconds</p><p>Squat Jumps - 3 x 15</p><p>Crunches - 2 x 20</p><p>3 x maximum </p><p></p><p>Wednesday - Sprint training:</p><p>warm up laps</p><p>2 x 20m</p><p>2 x 40m</p><p>2 x 60m</p><p>2 x 100m</p><p></p><p>Thursday just practice. Save your energy for the weekend.</p><p></p><p>Friday run about 2 to 3 miles as a jogging pace</p><p></p><p>Saturday score some tries, or do your 2nd weights workout</p><p></p><p>Hope that isn't too much. If you are in the off season, and are not practicing that is a different story altogether, and we could really focus on getting you jacked up. If that is the case, lemme know and I'll give you the scoop.</p><p>Also, I would say that a lot will depend on how you grow. If you don't get taller, it would probably behoove you to play prop. Coaches will want taller 8s at higher levels. But, I will hope that you do keep growing, which you probably will. I was 180 cm at age 16. Anyways, hope that this helps you. If you don't have access to weight facilities, then add in more calisthenics, and google strongman exercises. Hehe. Let me know if I forgot anything, Good luck and viva la 8!</p></blockquote><p></p>
[QUOTE="ridgerunnersp, post: 291251"] <div class='quotetop'>QUOTE (Roque @ Dec 1 2009, 09:20 AM) [url='index.php?act=findpost&pid=424705']<{POST_SNAPBACK}>[/url]</div> O Man I'm going to have fun with this! I am in a very similar boat to you my friend. I started playing rugby at lock, then moved to 8. I switched teams and they wanted me to play at 1. I did and was pretty good at it, but my heart was still for no. 8. And now, I am! I'm 23; my stats are 188 cm and 104 kg. BF is 15% but I had surgery two weeks ago and have been sitting on my ass eating Thanksgiving turkey. Usually try to run around 10%. At this point Joao, you sound like you'd make a great no. 8. You are fairly big for your age so that is a good advantage. At this point I would have to say that your BF could be lower to make you a more effective no. 8, able to cover ground and use speed. In addition, you want to increase your lean muscle mass. At 16, you are just to the age when you should start lifting weights, so you should incorporate that into your regimen. Here's a sample training schedule that you could use to help with these things: (assuming that you practice rugby two times a week. if you play 3 times a week, take out one of the running days. Monday - Lift weights Tuesday - Practice / Calisthenics Wednesday - Running/kicking around, 20 min. sprint training (run as fast as you can). Thursday - Practice Fri - Long slow run Sat - Game or Lift weights Sun - off Monday - I am assuming that this is new to you, and that you have not lifted weights previously. If you have, and you are on some team program then stay with that. You should stick to some very basic stuff, but make sure you have variety as well. I would suggest that since you are only working out once, or maybe twice each week, that you vary the workout from week to week. So week one looks like: (oh, always make sure that you warm up) Leg extension - 3 sets of 12 Leg Press - 4 sets of 8 Leg Curl - 3 sets of 12 Front shoulder raise - 2 sets of 12 Shoulder press - 3 sets of 10 Rear Raise - 2 sets of 12 Core training and the next week do: Bench Press - 3 sets of 8 Dumbell Flye - 2 sets of 10 Lat Pulldown - 2 sets of 12 Cable Row - 3 sets of 10 Barbell Curl - 3 sets of 10 Dumbbell Curl - 3 sets of 8 Core training If you end up not having a game and working out twice in a week, just do them both and then start back over the next week. If you don't know how to do these exercises then look them up on youtube. Also, after doing this for two months, you should look up some new exercises that target the same bodyparts and use them instead. Generally you should change up any workout every two months. Tuesday - Do your normal practice but do some calisthenics after you practice, or do them at your home. Calisthenics are simply bodyweight exercises. You've most likely done them before: Push up - 3 sets of 30 Pull ups - 3 sets of maximum number you can do Crunches - 3 sets of 20 Wall Squat 2 x 60 seconds Squat Jumps - 3 x 15 Crunches - 2 x 20 3 x maximum Wednesday - Sprint training: warm up laps 2 x 20m 2 x 40m 2 x 60m 2 x 100m Thursday just practice. Save your energy for the weekend. Friday run about 2 to 3 miles as a jogging pace Saturday score some tries, or do your 2nd weights workout Hope that isn't too much. If you are in the off season, and are not practicing that is a different story altogether, and we could really focus on getting you jacked up. If that is the case, lemme know and I'll give you the scoop. Also, I would say that a lot will depend on how you grow. If you don't get taller, it would probably behoove you to play prop. Coaches will want taller 8s at higher levels. But, I will hope that you do keep growing, which you probably will. I was 180 cm at age 16. Anyways, hope that this helps you. If you don't have access to weight facilities, then add in more calisthenics, and google strongman exercises. Hehe. Let me know if I forgot anything, Good luck and viva la 8! [/QUOTE]
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