18 week strength and conditioning routine.

Discussion in 'Fitness & Nutrition' started by Jazz, Apr 16, 2006.

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  1. Jazz

    Jazz Powerhouse of the Scrum

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    Now I was nominated to put together an off season training program for my rugby team. Unfortunately I don't actually know anything about this. As a result I did some web searches and started copying stuff that people who probably have more experience with stuff had put together.

    Check out what I have:

    http://gimli.physics.utoronto.ca/jaspaul/united_summer.xls

    Laugh at me, mock me, do whatever, but please help me make this as good as it can be.

    Never banned OG member #92 of 140,000+ so you can trust me to have a safe download link. There is nothing in that excel file except for numbers and letters; no hidden bullshit...I'm not that smart.
     
  2. iceburgslim

    iceburgslim Guest

    If you don't know anything about putting together a routine, why were you nominated to do so?
     
  3. Jazz

    Jazz Powerhouse of the Scrum

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    Because I'll be surprised if more than 5 people join me in doing something already setup for them...I doubt anyone else is even motivated enough to try and string something together.

    Plus I'm not really a stranger to the gym, but this will be the first time I go in there with the goals of strength and endurance. I'm usually in there with these split routines full of isolation work to look prettier with my shirt off...not really what's needed for a rugby routine.
     
  4. Jazz

    Jazz Powerhouse of the Scrum

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    I wanted a strength portion, but at the same time the season starts in Sept. and I want people to have lost most of the fat accumulated during the first 9 weeks and have their fitness levels up ready to play. I left in a monday strength day with the hopes that we could at least maintain the strength gains accumulated.

    What do you suggest instead?
     
  5. MaineSucks

    MaineSucks OT Supporter

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    routine is great til you cut it down to once a week. there is no reason to not lift at least 3x a week. upping conditioning is fine - but put them on different days or sessions then the lifting.

    I'd suggest straight up conditioning (running stairs, sprints, etc) 2x a week and a session dedicated to agilities.

    even toss agilities on wednesday with the lighter volume shit. do a morning agility workout and lift in the afternoon.

    monday lift
    tuesday conditioning
    wednesday AM: agilities, PM lift
    thursday conditioning
    friday lift
    sat/sun lots and lots of sleep
     
  6. MaineSucks

    MaineSucks OT Supporter

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    I'd also ditch the push up/sit up circuit.

    use more conditioning-esq things - like burpees and mountain climbers. ab work is fine, but you are getting enough direct work on the pushup movement during your lifts
     
  7. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  8. chizzle

    chizzle New Member

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    Isn't that just bill starr's routine?
     
  9. Jazz

    Jazz Powerhouse of the Scrum

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    Makes sense.

    I kept the strength routine throughout and added interval training on Tue/Sat...might be a bit much, but we'll see how it goes when we get there.

    Reclick the original link and it should dl the new sheet
     
    Last edited: Apr 18, 2006
  10. Jazz

    Jazz Powerhouse of the Scrum

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  11. Jazz

    Jazz Powerhouse of the Scrum

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    yep
     
  12. Leo95SE

    Leo95SE The OMINOUS one

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    #92? damn i thought ive been around a while :o

    btw, if this is strength/endurance for a sport, shame on you for no oly movements.
     
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