Hi,
I'm looking for help to develop a simple template for an annual gym strength and conditioning program. I don't follow rugby but this weekend I did watch a game at a friend's house for the first time and was astonished to see continuous strength, power and speed over 80 minutes. Amazing display of total fitness and something I'd like to develop.
I need to scale it as I'm not a rugby player and realistically I will go to the gym 3 to 4 times a week. So how would I structure my year to develop all aspects of fitness?
Maybe the first 3 months would consist of strength endurance (maybe 3 sets of 10) compound exercises followed by aerobic level work on the bike or erg? In the same session?
Then perhaps the next 3 months I move to heavy weights/low reps followed by HIIT sessions on the erg.....? Again in the same session?
Grateful for any advice. Needs to be simple and scaled down for a non-rugby player with a full time job and family.
Thanks
I'm looking for help to develop a simple template for an annual gym strength and conditioning program. I don't follow rugby but this weekend I did watch a game at a friend's house for the first time and was astonished to see continuous strength, power and speed over 80 minutes. Amazing display of total fitness and something I'd like to develop.
I need to scale it as I'm not a rugby player and realistically I will go to the gym 3 to 4 times a week. So how would I structure my year to develop all aspects of fitness?
Maybe the first 3 months would consist of strength endurance (maybe 3 sets of 10) compound exercises followed by aerobic level work on the bike or erg? In the same session?
Then perhaps the next 3 months I move to heavy weights/low reps followed by HIIT sessions on the erg.....? Again in the same session?
Grateful for any advice. Needs to be simple and scaled down for a non-rugby player with a full time job and family.
Thanks
