Strength/Power/Endurance training

[Da Grappla]

And this is me starting this thread I hope you all enjoy.

My case, I want to make a comeback at rugby...for a last season.

Yes, yes, I crave it and TRF makes me even more thirsty...

Almost mid 30s but in top shape for my current sport (I beat easily every guy in or below my weight class), grappling/wrestling. Besides that, I work out three days per week like this


A day

Squat
Barbell row
Bench press

B day

Lunges
Pull ups/chin ups
Shoulder press

C day

Deadlift
Dips
Yates row

Bodyweight exercises are performed with gymnastic rings

I'd play as an openside flanker as I did in my previous time at rugby. It's not so hard find out why, given my other (lifetime) sport; strong balance, strong grips, takedowns and explosivness. Weeks in season will go like this;

Monday; gym
Thursday; rugby training
Wednesdey; gym
Thursday; rugby training
Friday; gym and team meeting
Saturday; match
Sunday; hangover, rest and getting from time to time "We need to talk" from my gf haha


Now the questions whether there is some specialist in that matter; how should I adapt for a less explosive and more endurance based sport?

Last day at the town sport facilities, I tried to imitate how an openside works at rucking for example; continuous running at slow pace for 20'', then a 30m sprint and a set of 5 barbell rows.

Does it make sense?

 

[ratsapprentice]

Pyramid sprints. An oldy but a goody.

50m in 10m intervals.

You could do some pressups, burpees or down-ups on the return if you like.
It's simple but it will get your legs used to the sort of distances you're going to be running.

 

[Da Grappla]

Pyramid sprints. An oldy but a goody.

I'm on it. Loving/hating it

50m in 10m intervals.

You could do some pressups, burpees or down-ups on the return if you like.
It's simple but it will get your legs used to the sort of distances you're going to be running.

I'm combining it with pull/chin-ups and presses/rows

I also quit lunges for power cleans

This is working...

 

[vegoon]

http://www.sarugby.co.za/boksmart/pdf/BokSmart - Physical conditioning for rugby.pdf

I'm continuously surprised that there is so little knowledge of this. It's an excellent resource.