Help? Bit stumpted

[samuelNZ]

Just wanted to pick everyones brain a little bit as how to how you would go about training in rugby season? At the moment, I'm lifting Sun-Tues-Thurs and training for rugby on Mon-Wed and games on Sat. I am competing in the CDs at the end of April, and am running a comp preparation cycle that OB has provided me. I'm enjoying it quite a bit but think that after the competition I'd be pretty keen to jump into some real hypertrophy based lifting for a few months. Dont get me wrong, I love PLing but I just think that I would like to try adding some size for a while. Definitely looking at getting back into PLing but would like to give some BB style lifting a go for a little. :nod:

Wanted to chuck this up to see if anyone can share any ideas with me as to how I should structure my day/week/month/s.

Think the term Powerbuilding comes to mind when thinking about the training I'd like to be doing. Want to add size, but still with keeping up some reasonable strength training.

Im leaning towards a modified 5x5 program, or something along the lines of this

Upper-body Push

Upper-body Pull

Flex/Rehab/GPP?

Legs

*first 2 exercises are compounds trained at 5x5 followed by any assistance/secondary muscle work with significantly higher rep.

Anyone feeling generous enough to help a brother out? :pray:

[mike27]

5x5 is strength training tho

5 sets of 5 reps heavy! 3mins rest between sets

would you conside waiting to do hypertrophy until the off season?

and then just go thru this season with sport specific training,plyos etc

mon rugby train

tues legs plyo,5x5

wed rugby train

thurs uppper body push,pull or 5x5

fri LIT cardio session with stretches

sat rugby game

sun off

[samuelNZ]

5x5 is strength training tho I still want to keep up heavy strength based training for compounds.

5 sets of 5 reps heavy! 3mins rest between sets Do not think I will be using this much rest, will probably work at around 75-85%

would you conside waiting to do hypertrophy until the off season? Rugby season finishes about September. By then I want to be in a full strength cycle in preparation for the BBro. So, no.

and then just go thru this season with sport specific training,plyos etc Not really needing/wanting sports specific training.

Thanks for the reply though. Open to any other ideas.

[mike27]

just stay with a 5x5 until sept then, or at least the next 8-12 weeks. then move onto hypertrophy

you will need the 3 mins rest between the sets if doing 5x5. as that gives ur ATP-PC system time to recover before the next set. then push more weight and increase ur strength

[tinytraps]

5x5 isnt just for strength! IME I've gained good size using weights in the 1-5 range and following up with some higher rep work.

Have you considered a westside-esque programme?

Something along the lines of

ME push

Bench press work up to 1-5 beating records

Incline db press 3x5-10

Pec deck flyes 3x10-15

Millitary press 3x5-10

Side laterals 3x10-15

pushdowns 10x10

Upper back bis

Bent over BB row 5x5

DB rows 3x5-10

Lat pulldowns 3x10-15

Shrugs 3x10-15

curls 10x10

ME lower body

Squats work up to 1-5 beating records

Leg press 5x5-10

SLDL 5x5

Leg curls 5x10-15

Just as an example mate, but I hope you get the idea of it