nathanlowe

Thanks for your help. I never stated that i need to isolated the biceps though.

Ill do some research. thanks

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Personal stats
Age 16
Height 6 ft
Weight 170 pounds.

Bench press 50kg 3 x 6
Deadlift 85kg 3 x 8
Deep Squats 57.5kg 5 x 5

Take a look at my new training journal.
Im looking for all advice and critiques, it will be appreciated.


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Lost Soul

You stated back and biceps on a 3 day split, hence why i raised it

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nathanlowe

Yes but i didnt mention doing iso work on my biceps.

Rowing, deads etc works back and biceps, which is why i stated it like that.

__________________
Personal stats
Age 16
Height 6 ft
Weight 170 pounds.

Bench press 50kg 3 x 6
Deadlift 85kg 3 x 8
Deep Squats 57.5kg 5 x 5

Take a look at my new training journal.
Im looking for all advice and critiques, it will be appreciated.


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Reesy

I'm a rugby player and had to start weights at 14 to get stronger. I feel the 'bodybuilding' workouts like compound lifts give enough strength to get through a game and be a lot stronger than others. I don't know what level you play at, but at 16, power will come from the training you do with the team. Strength from the gym will help you in training. Only when you get into a very high level, then that explosive power will start to make a difference.

I wouldn't be overly pedantic about doing 'explosive' training. Speaking from experience, most rugby players i know stick to the bench, squats, chins etc and improve their power outside of the gym and on the pitch. This power comes from bag work, lineouts, tackling and circuits.

Rugby is a combination of strength, power and mass. If you weigh 8 stone, you aint gonna bring a forward down no matter how 'explosive' you are.

nathanlowe

I play at amateur level in rugby league. At u15s we was in the premiership and playing against teams with national players.

This year im going into u18s and we will be playing in the premiership. Dont know how intense it is going to be.
Training is going to be very intense though with bagwork and linespeed etc. Im pretty sure i will develop some power when i begin to adapt myself into running and tackling people older and better then me.

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Personal stats
Age 16
Height 6 ft
Weight 170 pounds.

Bench press 50kg 3 x 6
Deadlift 85kg 3 x 8
Deep Squats 57.5kg 5 x 5

Take a look at my new training journal.
Im looking for all advice and critiques, it will be appreciated.


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Reesy

Ok i assumed it was union. League requires more speed and power than union so i guess its slightly different, but the basics remain the same.

The step up from under 16's and colts rugby to the first team is HUGE when playing and training with the big boys. I did that a couple of years ago and was being pounded week in week out by 18 stone+ 35 year olds. It definitely shows that you need a lot more strength, power and weight to play with them.

Saying that, i'd train as much as possible with the older group, and even play matches in the 3rd or 2nds if possible. My strength and approach to the game improved drastically after a year or two with older, stronger players.

Build a good base to work on, but keep the agility and speed you have. They may be bigger than you but if you can run around them it aint gonna make a difference.

nathanlowe

It isnt open age yet. Just under 18s. So will be players in my team my age, year above and some a year above that.

The coach is really good and the intensity of our first 2 training sessions with him before a break were really good and its clear what he can do with us.

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Personal stats
Age 16
Height 6 ft
Weight 170 pounds.

Bench press 50kg 3 x 6
Deadlift 85kg 3 x 8
Deep Squats 57.5kg 5 x 5

Take a look at my new training journal.
Im looking for all advice and critiques, it will be appreciated.


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Lost Soul

Bodybuilding is not strength training

I think you will find there is a huge emphasis on plyometics and explosive power work in rugby

With all due respect your approach is not a well researched one, just 'what you think'

Search SAQ training, plyometrics and you realise why 'bodybuilding' training is not applicable

Bodybuilding has little to do with strength, its simply creating non specific and non functional muscle, so following a bodybuilding split is limiting your ability

at a young age, i agree, no need to be anal but if you are going to train, at least do something worth training for. bodybuilding training is not that

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TH&S

Lost Soul - where are you getting you information from? Surely half of the stuff you are evangelising will be done at his rugby practice/training sessions.

Nathan - The lads I know who play rugby at an amateur level train thus:

A 2 or 3 day strength training split (abbreviated training)
Training drills at weekly training
A long weekly run

They all train slightly differently, but all keep reps low (not really venturing over 5 reps unless warming up) and all train Squats/Deads/Bench, some add in some 'explosive' exercises like Power Cleans, Jumping Squats etc but they all said they training in the gym to get stronger.

What ever the coach had them work on in training that was a different matter and varied based on strengths/weaknesses and position.

See what your coach says, see how you recover. You may find that a 2 day abbreviated split/FBR is all thats needed - along with practice/running/a game

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D: 220 | B: 110 | S: 170 | Target: 550

paulo

wouldnt sweat too much about it- just work hard with heavy weights on big exercises,--then rest a day or two train a different area,rest again then repeat,no point complicating things. work hard and heavy-eat plenty,rest and recover= grow

Lost Soul

Sorry my friend, you need to sort your attitude out, it stinks and doesnt warrant a response, if that has you believeing you 'win the debate' feel free, your approach is little short of pathetic time in time out

To the original poster, feel free to PM for specific rugby plans, I have a few good ones kicking about

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ah24

Mon = Push
Wed = Legs
Fri = Pull

That'll do ya reet

nathanlowe

Thanks for all your help guys and thanks TH&S.
I am definatly going to go for a 4 x 6 rep range as this is good for strength and will keep updates in my training journal. If im not improving strength enough then ill have to change etc

__________________
Personal stats
Age 16
Height 6 ft
Weight 170 pounds.

Bench press 50kg 3 x 6
Deadlift 85kg 3 x 8
Deep Squats 57.5kg 5 x 5

Take a look at my new training journal.
Im looking for all advice and critiques, it will be appreciated.


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YetiMan

Could always try a 5x5 if the 6reps 4sets dont work

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October the 8th 2007
Weight 24.7 stone (343pounds).
Feb - I hit
Weight 18.7 stone (259pounds)
March
Weight 19 stone 266pounds
April
23 stone
May - Currently
????

nathanlowe

Yer, ive included that possibilty in my journal.

Im definatly wanting to add some power movements.
monday - flat bench, incline db press, close grip bench
wed - deads, form of row, chins,
fri - squats, leg press, lunges, db shoulder press
saturday - power movements ? maybe 2 or 3 ?

__________________
Personal stats
Age 16
Height 6 ft
Weight 170 pounds.

Bench press 50kg 3 x 6
Deadlift 85kg 3 x 8
Deep Squats 57.5kg 5 x 5

Take a look at my new training journal.
Im looking for all advice and critiques, it will be appreciated.


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