[Adam Bishop]

Agreed. Rest up for a couple of days to allow your body to recover. You won’t lose any strength or muscle over a couple of days and the rest will allow your body to heal.

[Adam Bishop]

Agreed. Plus most pendulum squats take up a lot of space. You can get some awesome leg press/hack squats that have relatively small foot prints

[Adam Bishop]

Rest day today. Body and mind proper mashed. All I could do today was go to Costco and get some food ready.

Feeling better this evening and I’ll be back at it with another double training day tomorrow.

[Adam Bishop]

Yep echoing the above comments – the post meal walks really help my appetite when food is high.

[Adam Bishop]

Morning Session: atlas stone one motions 5 sets of 3, behind the back BB holds 3x20sec, pogos 3×20”

Afternoon session:

Leg Extensions – 3 sets
Back squat 190×5 200×5 215×8
Hack squat 220×10 then drop set
Lying Leg Curl – 2 sets
Standing calf raise – 3 sets

[Adam Bishop]

Tuesday – on your lower strength day.

RDLs were included in the programme I provided you in September 👍🏻

[Adam Bishop]

Thank you Bish, will take this on board. Do you recommend movments like hyper extensions and deadlifts too for injury prevention as well as core training. Thank you

Absolutely. Predominantly used RDLs or hypers with my guys as an assistance lift as I preferred a squat variation as the main lift.

As for core work I think the McGill Big 3 is a great place to start for preventative core work. Core work is very position specific IMO. As a back row player you should have good overhead stability and well as the usual isometric and anti-flexion/ext/lateral flex/rotational qualities.

[Adam Bishop]

Morning session: farmers walk 75x6x20m, box jumps 3×5

Evening session:

Log press 73x8x1
Military press 97.5×5 105×5 111×8
BTN Press 70×10 50×20
Dips 35×6 5×13
JM Push Ups x11 x16
Tempo Push Ups x11,3,2,1

Great training day today. Physio happy with progress and reintroduced some log press this evening to prepare for Brits. Nothing crazy, just worked on technique and holding the lockout above head so did 8 singles prior to the rest of my push session.

[Adam Bishop]

Best injury prevention for rugby: get strong through full ranges of motion. All movements.

Axial loading is key for some positions such as yours especially with your occasional stints in the front row.

Calf isometric strength is key. Both endurance and peak strength so sets of holds for 5-45seconds

Neck isometric strength is essential across all positions with the front row guys also requiring some compression work and additional extension work.

Multi directional running should be covered by squad rugby sessions however some guys require additional attention in this area.

Patellar tendinitis should be conservatively managed with daily isometric holds. Spanish squat ISOs are a good option with minimal equipment needed (YouTube them).

Ultimately what I told my guys while I coached them was you can be weak and in pain or you can get stronger and be in less pain which circles around to my first point.

[Adam Bishop]

Back home in the UK. Not a lot of sleep was had on the plane last night even with my CPAP set up. Landed at 0630 this morning and straight home. Grabbed a couple more hours sleep then off for some soft tissue work on my legs.

Food shop and dog walk this evening and now it’s an early night ready to get back at it tomorrow morning with some events and pressing in the afternoon.

[Adam Bishop]

Final day in NYC. At the airport now waiting to board the plane home. Looking forward to getting back into my usual routine but it’s been a lot of fun seeing the sights in NY. I’m really not a city person, I like to look at trees, hills and other green stuff but I would sum up NY like this: amazing sights, very loud and smells of weed and piss.

Anyway got my pull session done this morning. Had some issues keeping plates on the bar which pissed me off (strongman problem) but other than that it was a good session:

Deadlift 295×4 (should have been 8 but the plates fell off on rep 5)
SA DB Row 50×15 40×20
Panatta low row 120×10 80×15
Upright Row 65x3x16 (rest pause)
Standing DB Curl 22.5×8 15×14
DB Hammer Curl 15x3x14 (rest pause)

[Adam Bishop]

Rest day which involved a lot of walking around NYC watching the marathon.

Last day in the US tomorrow. I’ll train in the morning at Mid City again then it’s back home to some normality.

[Adam Bishop]

Don’t forget what I said in the other thread about the neck work please Thomas.

Add 4 way banded neck isometric holds to each session please. 3 sets of 15-30secs in each position.

[Adam Bishop]

Legs session at Bev Francis’ powerhouse today. Very impressive gym packed full of some proper old school kit. Another day of plenty of mental arithmetic as I converted lbs to kg.

Squat 182.5×5 207.5×3 230×5
Hack squat 6pps x11 4pps x16
Flex fitness leg extension 3 sets
Prone leg curl 3 sets
Standing calf raise 3 sets
Single leg calf raise 3 sets

Rest day tomorrow which will be an early start to watch the marathon. Plenty of walking and negotiating the subway so wish me luck

[Adam Bishop]

Have you watched the upper lower video in the education section?

Watch that and the part 2 with the questions then come back and put your own programme together. That way myself and the other guys can appraise it and suggest some adjustments.

This is a much better way of doing things rather than asking for a programme to be given to you. You’ll learn much better trying things for yourself then asking for input from the guys on here.

Plus we don’t know what kit you have available to you so any programme put together by us may not even be possible to do at your gym.

Have a think about your training, watch the videos, put something together and then I suggest putting it in a new thread for myself and the other guys to have a look at and make suggestions if needed.