reps/sets for strength

[LUCAS]

Hey how many reps/sets should i be doing for each exercise to increase my strength and power (mainly in my legs) for rugby training? i play lock/flanker for my schools u15 colts team and i have been going to the gym for about 3 months.when i first started at the gym i wasnt very strong but now i have a reasonable amount of power but i would like to increase it with the rugby season approaching. the exercise i do at the moment for legs are:

leg press:

12x3sets, 80kg, 100kg, 120kg

calf raises:

30x3 sets, 240kg, 260kg, 280kg

squats:

10-12x3sets, 30kg, 40kg, 40kg

leg extensions:

12x3 sets, 72kg, 78kg, 84kg

leg curls:

10x3 sets, 18kg, 24kg, 30kg

any tips/advice welcome,

thanks.

[EMC]

some of these numbers make me

[LUCAS]

Why?

[jimjim83]

calf raises:

30x3 sets, 240kg, 260kg, 280kg

280 x 30 really? :shock:

[ThePman]

There's a lot of different calf machines with different leverages, and just about everybody does tiny ROM + bouncing on calf exercises anyway. Numbers posted from machines don't mean much.

You fellas could at least ask the reasonable and obvious questions, like why he's got squats as such a low priority when he's trying to get strong for a sport

[Beef]

Lucas- if that's the order of your exercises, i would strongly suggest doing squats first and leaving calf raises til the end of your workout

the weights are looking solid mate, but just remember that technique is far more important that the amount you can lift - a lot of people forget this

[jimjim83]

There's a lot of different calf machines with different leverages, and just about everybody does tiny ROM + bouncing on calf exercises anyway. Numbers posted from machines don't mean much.

You fellas could at least ask the reasonable and obvious questions, like why he's got squats as such a low priority when he's trying to get strong for a sport

Sounds like the boy is plucking numbers from the sky. :^o

[SoaringSwine]

There's a lot of different calf machines with different leverages, and just about everybody does tiny ROM + bouncing on calf exercises anyway. Numbers posted from machines don't mean much.

You fellas could at least ask the reasonable and obvious questions, like why he's got squats as such a low priority when he's trying to get strong for a sport

Sounds like the boy is plucking numbers from the sky. :^o

It's probably in pounds.

Lucas: If you want to get strong for rugby make compound lifts your priority.

Read all of this: http://forum.bodybuilding.com/showthread.php?t=998224

Do the programme, eat lots of steak and you'll be big and strong.

[jimjim83]

There's a lot of different calf machines with different leverages, and just about everybody does tiny ROM + bouncing on calf exercises anyway. Numbers posted from machines don't mean much.

You fellas could at least ask the reasonable and obvious questions, like why he's got squats as such a low priority when he's trying to get strong for a sport

Sounds like the boy is plucking numbers from the sky. :^o

It's probably in pounds.

Lucas: If you want to get strong for rugby make compound lifts your priority.

Read all of this: http://forum.bodybuilding.com/showthread.php?t=998224

Do the programme, eat lots of steak and you'll be big and strong.

I watched the italian team train when they were in CHCH last year and they certianly dont lift like bbers or plers. Get a sport specific program and go from there you can always add a few bbing or pling aspects to it.

[SoaringSwine]

Sounds like the boy is plucking numbers from the sky. :^o

It's probably in pounds.

Lucas: If you want to get strong for rugby make compound lifts your priority.

Read all of this: http://forum.bodybuilding.com/showthread.php?t=998224

Do the programme, eat lots of steak and you'll be big and strong.

I watched the italian team train when they were in CHCH last year and they certianly dont lift like bbers or plers. Get a sport specific program and go from there you can always add a few bbing or pling aspects to it.

Starting Strength is not a powerlifting or bodybuilding programme. This kid doesn't have a professional trainer. He could dick around doing random routines that some hack on the net touts as the best sports routine, or... He could use a routine that has been proven to get results for young athletes.

[cantygirl]

Not wanting to step on toes but, my strength programs generally involve the following:-

Chest

Barbell Flat bench press 3X12 (heavier than normal 85%)

Isolateral seated incline press 2x5 (95%)

Feet elevated pressups to failure.

I would follow the same routine for other muscle groups keeping with the same program for 4-6 weeks.

[ThePman]

I watched the italian team train when they were in CHCH last year and they certianly dont lift like bbers or plers. Get a sport specific program and go from there you can always add a few bbing or pling aspects to it.

Everybody you ask is going to have different answers, and the truth is that in a complex sport like rugby strength is just one of several factors that will determine success - and honestly, it's not in the top three (well, depending on position anyway).

It's important to be strong for any sport (depending on how you define strong), but the relative importance of strength varies. Most sport-specific programs as you're talking about will have as much to do with structural balance and injury prevention as anything else.

But realistically it just doesn't matter all that much. I make the suggestions I make for sports training because minimal strength-focused programs (like SS) tend to be the most economical, creating the greatest gains for the least impact on recovery - which is critical when you've got skills practices and conditioning to contend with on top of your strength training.

[seascott]

Your local library or book store will prob have some better info for specific methods you wish to do!!!

Is there a rugby web site with chat rooms you could go on?????

The main clue is in the title of the web site your on!!!!!!!!!!!!!!!!!!!!!!!

[Riccardo]

What The pman said^^

Your training should include injury prevention and a focus on balance aswell for example lunges which are awesome for rugby players. I would also look into some explosive movements aswell such as power cleans or hang cleans.

but yeah make squats a priority as someone already mentioned. you might want to look at doing some kind of 5x5 program or something (some of the more clued up guys here could point you in the right direction) and id put calf raises way down the list of priorities.

also id ditch the leg curls do some goodmornings or romanian deadlifts instead. Then later work in some curls or something, maybe do them as a finishing exercise at the end.

[tinytraps]

.

[Monarchking]

++starting strength++

Solid as a rock

[jimjim83]

.

I watched the italian team train when they were in CHCH last year and they certianly dont lift like bbers or plers. Get a sport specific program and go from there you can always add a few bbing or pling aspects to it.

[Gasp]

Personally I`d listen to what Soaring Swine is trying to tell you.

Forget about the Italians. What they do in a gym in the week between or the days leading up to a big game is hardly relevant to your training.

Youve probably left it a bit late to do too much intense work due to probably having two organised practices a week and a game on Saturday.

For rugby do your lower body weights only on a Monday or Tuesday though and don`t forget to increase your calories..

[jimjim83]

talk to your coach he will be able to give you better advice than you can get on here

[evil action]

I would also look into some explosive movements aswell such as power cleans or hang cleans.

also db cleans and bb clean press.......snatches, lunges for stability and balance explosive movements are excellent

[Gasp]

Theres a wealth of info on this site.Additionally some of us on here have successfully coached School Rugby at zone and provincial level.

Send me a PM if you want a program to peruse and initiate in your offseason.

Otherwise you may get confused sifting through all the waffle. :roll:

[SoaringSwine]

talk to your coach he will be able to give you better advice than you can get on here

I'd say the majority of low level coaches would have no idea how to train a young athlete.

[jimjim83]

talk to your coach he will be able to give you better advice than you can get on here

I'd say the majority of low level coaches would have no idea how to train a young athlete.

But they would have a better understanding of the individual knowing their strenths and weaknesses. A low level coach would still have more knowledge than most of the clowns on here that call themselves bodybuilders.

[SoaringSwine]

talk to your coach he will be able to give you better advice than you can get on here

I'd say the majority of low level coaches would have no idea how to train a young athlete.

But they would have a better understanding of the individual knowing their strenths and weaknesses. A low level coach would still have more knowledge than most of the clowns on here that call themselves bodybuilders.

Rugby players new to training are one big weakness, there is little need for individual training plans. The rugby programmes I've seen usually revolve around curls, benching and quarter squats.

There has been plenty of good advice in this thread.

[rose]

Personally I'd listen to what Soaring Swine is trying to tell you... and don't forget to increase your calories.

Read all of this: http://forum.bodybuilding.com/showthread.php?t=998224

Do the programme, eat lots of steak and you'll be big and strong.

Squat and eat :grin: