Adam Bishop
Forum Replies Created
-
Thank you for your response, it’s just standard local club rugby. I play number 8 and occasionally tighthead prop. My matches are Sunday with training Wednesday and Thursday and I can’t go to the gym them days but can any other.
Who the hell sets club training on a Wednesday and Thursday for a Sunday game!? Your coaches don’t like you haha.
In all seriousness though it does make it difficult to programme for.
Ok working off a Sunday game and your stipulated training days
M – light upper
T – lower strength
W – club training
T – club training
F – upper strength
S – off
S – game day
Light upper – all 3-4sets of 10-15reps
Incline DB Press
SA DB Row
SA DB shoulder Press
Cable face pull
Curls
Banded neck Isometrics 3×30”
Lower strength
Box jumps 5×3
Squat variation 3-5sets of 3-5 reps
RDL 3-5sets of 3-8 reps
Leg curl 3×8-12
SL Calf Iso on leg press 3×20”
Upper strength
Banded neck ISOs 3×3/10”
Military press 3-5 sets of 3-5 reps
Pull ups 3-5 sets of 5-10 reps
Flat DB Press 3×8-12
DB shrugs 3×8-13
Pressdowns
Rear delt fly 3×8-12
This would cover all your muscle groups while still including the key movements that are IMO essential for rugby ie: neck work, axial loading and Achilles tendon isometric strength. Having you squat 48 hours post game is not ideal in the slightest but it’s the best place to have your lower work with your limitations on training days. I hope this helps.
Finally fair play to you, I don’t think I’ve ever heard of a number 8 who occasionally plays tight head – takes some balls to do that – good on you.
[/quote]Also how much rest between sets on the box jumps? And in this situation do you think that doing say 4 sets on incline db is superior to 2 incline and 2 flat? [/quote]
In all honestly it’s not important. I used to write the total number of jumps in on my athletes programmes and they would get some done around their prep for their first lift. 15 reps total done after your warm up split however you want. Reminder to step down from the box rather than jump down – important for the bigger lads. Ideally position lower box or bench next to the main box to step down onto.However if you are someone who needs a direct answer then 1-2mins haha
-
Thank you for your response, it’s just standard local club rugby. I play number 8 and occasionally tighthead prop. My matches are Sunday with training Wednesday and Thursday and I can’t go to the gym them days but can any other.
Who the hell sets club training on a Wednesday and Thursday for a Sunday game!? Your coaches don’t like you haha.
In all seriousness though it does make it difficult to programme for.
Ok working off a Sunday game and your stipulated training days
M – light upper
T – lower strength
W – club training
T – club training
F – upper strength
S – off
S – game dayLight upper – all 3-4sets of 10-15reps
Incline DB Press
SA DB Row
SA DB shoulder Press
Cable face pull
Curls
Banded neck Isometrics 3×30”Lower strength
Box jumps 5×3
Squat variation 3-5sets of 3-5 reps
RDL 3-5sets of 3-8 reps
Leg curl 3×8-12
SL Calf Iso on leg press 3×20”Upper strength
Banded neck ISOs 3×3/10”
Military press 3-5 sets of 3-5 reps
Pull ups 3-5 sets of 5-10 reps
Flat DB Press 3×8-12
DB shrugs 3×8-13
Pressdowns
Rear delt fly 3×8-12This would cover all your muscle groups while still including the key movements that are IMO essential for rugby ie: neck work, axial loading and Achilles tendon isometric strength. Having you squat 48 hours post game is not ideal in the slightest but it’s the best place to have your lower work with your limitations on training days. I hope this helps.
Finally fair play to you, I don’t think I’ve ever heard of a number 8 who occasionally plays tight head – takes some balls to do that – good on you.
-
Hi Noah
You play 3-4 times a week? I assume this is 5 a side stuff?
Or do you mean that you have football practice 3-4 times a week and no games at the moment?
What kind of standard are you playing at?
What is your current programme. All this information will help the guys on here help you.
-
Today’s push session:
Military Press 92.5×5 105×3 117.5×5
Incline DB Press 50×10 30×15
Dips +12.5x3x13
DB Lateral Raise 17.5x3x18 (rest pause)
Pressdowns 32.5×8 22.5×18
OH Cable Extension 20x3x18 (rest pause)Reintroduced Incline DB Press today and completed the sets without issue. Rest of the session was pretty standard. Food has been upped again from tomorrow. More fats added.
-
Personally I would move that sleep stack closer to bedtime. 30min is fine. Also I’d be tempted to drop the melatonin from this and only use it when absolutely necessary. IMO melatonin shouldn’t be used every day.
It sounds like you are very diligent with your sleep schedule but here are a couple of things to check:
1. Same wake and bed time every day.
2. Black out blinds may help
3. Ensure the bedroom is coolFinally it does sound like you’re overthinking it. As in you wake in the night with your mind racing probably thinking why am I awake again and I’ve got to get to sleep otherwise I’ll have a shit day. I suspect that thinking about getting to sleep and worrying about it is what is keeping you awake later in the night.
For you it might be a case of get all the basics in place as stated above but then just go with it. If you have a bad nights sleep it’s not the end of the world – you will survive. I think if you can get into this headspace your sleep performance will improve. Don’t sweat the small stuff
-
Hi Billy how has the last couple of weeks training gone?
Surgery still scheduled for late October?
Just a reminder to get that joint as strong as possible before surgery in a months time. Build the muscles around your shoulder as much as you can in the pre op time and it will make rehab on the other side so much easier trust me.
-
Load that smith up and feed the ego.
Haha but seriously use what you have available. If it feels right and movements performed on it hits the target muscle then you’re GTG.
The equipment available is massively overrated these days. You don’t need certain brands of kit to go. Barbells and Dumbbells should still make up a portion of everyone’s training programme IMO.
-
Just some follow up information more for anyone reading this from the search function.
All the info from the guys above is spot on and the OP is on the right path.
When dealing with larger imbalances or strength deficits sometimes additional work may be needed to be done on one side in order to bring it up. Volume can be increased on this side or frequency, or both. Here’s an (extreme) example from my training.
Currently working my way back from an Achilles rupture. Large amounts of strength and size lost in the calf. During the early stage of rehab where this deficit is more pronounced I’m training it daily on my injured side only. Super low intensity so volume and frequency is higher. Progressing on to now where I have around a 25% deficit I’m training the calf every other day vs twice a week on my non injured side. Intensity has increased to the other two factors must go down.
Just an extreme example to illustrate that the size of the imbalance dictates the size of the intervention you must use to eliminate it.
-
I’m sorry to break it to you but just focusing on hypertrophy will not achieve your goals of feeling fresh or reducing injury risk for rugby. If anything it will increase your chances of injury by adding fatigue prior to games and training while not focusing on tendon or joint stability.
Rugby Union is a complex game that requires many different aspects of fitness to be concurrently trained especially during the competitive season which is long.
I would personally go for a split that looks similar to this:
M – upper body hypertrophy work
T – lower strength (AM) squad session (PM)
W – off
T – upper strength (AM) squad session (PM)
F – rest
S – game
S – restWhat position do you play and what level of rugby are we talking about? Once I know this I’ll expand on the above
-
Thursday’s pull session:
Deadlift 245×5 280×3 312.5×5
CG Pulldown 140.5×7 100.5×14
Seated Row 140.5×9 100.5×15
WG Pulldown 87x3x12 (rest pause)
EZ Thick bar curls 55×8 42.5×12
DB Curl tripleset 3×12/12/12All in all a good session. Back wasn’t feeling great going into this session but once I warmed up and got the bar moving it all sorted itself out. Push session today
-
Rest day to really let my body get back ready to lift.
Switched off and went fishing.
Back in the barn tomorrow for a pull session
-
Woke up this morning and my body told me that it’s time to change my split slightly. I have been training 3 days on 1 day off as the weights have been low on the main lifts so this frequency was working well.
However now that we have deadlifts over 300 and squats back in the 200s I need to add another sleep between sessions.
I’ll now be running 2 days on 1 day off with my pull, push legs rotation. This should take me through to when I’m back into competition training where I’ll be on a day on day off approach
-
How’s your achillies holding up after thr dog walking incident champ?
Hope the icing did the trick?
Yep it’s absolutely fine. Saw the physio today for my usual weekly treatment and it’s looking and feeling great.
It’s just a little reactive. 99% of the time it’s dry and functions well but if something out of the ordinary happens it likes to swell a bit which affects function. Fortunately it doesn’t last long.
-
Just pour some boiling water on it and use a whisk. No microwave needed. If it looks too think just add some more water.
The whisk is the game changer – Nath got me on that one.
Or just drink it
-
Monday’s push session at physique warehouse:
Military press 100×3 105×3 110×6
High incline DB Press 62.5×6 50×14
Atlantis incline 3×15
Cable fly triple set 3×12/12/12
Push downs 50×11 then drop set
SA crossbody Pressdowns 3×12Pec feels ready to do some proper work on the incline press now. Next time I’m on the Atlantis I’ll be moving to a heavy set with a back off and I’ll just rebuild the strength again.