Strength / Weight Training

For all weight training chatter. Mods - please don't merge with the WeightFat Loss thread.

First question for people. I've started playing rugby again but want to combine basic strength training with tue/thu training and Saturday games when I play. I can't see where I can get proper recovery in. I'll really need the recovery.

And can we have tags?

Classic... Must rep!

First question for people. I've started playing rugby again but want to combine basic strength training with tue/thu training and Saturday games when I play. I can't see where I can get proper recovery in. I'll really need the recovery.

If you're only free in the evenings its monday and wednesday. Niether of which are ideal.

Can you do Tue and Thur daytime?

Eat all of the things, do all of the shoulder, and trap exercises, and try to do sit-ups + press-ups throughout the day.

Eat all of the things, do all of the shoulder, and trap exercises, and try to do sit-ups + press-ups throughout the day.

Leg raises, not sit-ups. The latter contract your back.

First question for people. I've started playing rugby again but want to combine basic strength training with tue/thu training and Saturday games when I play. I can't see where I can get proper recovery in. I'll really need the recovery.

I would go with a three day split say Mon/ Weds / Fri and use the push pull bodypart grouping hitting legs on their own on the third day . As for your program you will need to use a periodization type model something along the lines of Wendler's 5/3/1 . How well you recover will be determined by how well you eat and rest .

Its the rest that is the problem. Fairly high intensity rugby training on tue and thu will stop me recovering.

Eat lots! And include within that eating lots, good clean protein. And sleep. Aim to get a decent nights sleep every night with at least 8hrs of proper sleep.

agree with Muppetteer, i eat absolutely LOADS when I'm training hard enough and lose fat / gain strength way better than I do if I'm not eating as much

Try rowing, with an hours rowing it was a great exercise as it does the whole body and builds up the whole body.

^It's one of the few exercise options to combine aero with some upper body strength building but it's not a useful option in this case. He's trying to do some proper strength training (which rowing is not) combined with the rugby training and still have enough recovery time to see gains from the strength work. I do not think you know about this to be offering useful advice, tbh.

dst, have you ever read Bill Starr's book? It was written with American Football in mind but is all about programming to combine strength training and strenuous team sports. You can find second hand copies on Amazon - really worth a look.

^ thanks - i'll give it a look.

Stupid question. But what position?

If you're in the tight 5. I'd definitly smash it at the gym Tue and Thur lunch time. Going to training a bit stiff. But having at least wednesday, and friday to recover the legs from training.

Personally I like to do a trap, neck, and shoulder session on a friday night. Makes me feel a bit more solid on the saturday. But then I play hooker.

Havent played 15s this season though. At 81kg. I'm thinking that would it would be painful.

From my rugby days, rowing was part of the training routine. When starting out build up muscles and stamina to last running around for the full time.

good clean protein
Hilarious.

Another good manual is The Juggernaut Method by Chad Wesley Smith a former U.S. national track and field athlete turned powerlifter . His regime is like 5/3/1 based around the big lifts , but it incorporates speed and power work and more conditioning . In the past he's had people like Dwain Chambers and Christine Ohuruogu train at his facility .

As I remember it's about £12 brand new but get in contact if interested and I'll mail you my copy to borrow .

All I know is that my strength has really disappeared and need to improve it.

Flanker. Currently rehabbing my hamstring. My question is going to be:

Mon/Wed session or Tue/Thu morning session.

Hilarious.

Why hilarious? If you're training hard its much better to eat unprocessed foods, than crap. Or do you advocate Spam, and Fray Bentos as the ultimate recovery food?

Hes thinking of sperm.

Whatever floats your boat. Although I think you'll get jaw cramp before you get anywhere near enough.

Why hilarious
Because science

All I know is that my strength has really disappeared and need to improve it.

Chin ups, chin ups, more chin ups (or pulls ups).