[Alfie Hall]

Hello thank you for the response, I mainly play number 8 and am very physical in contact. My sleeps not great and I suspect that’s hindering my recovery but I find it very difficult to fall asleep.

[Alfie Hall]

And no you will notice you have some flat DB press in the upper strength session so hit all the incline sets on that Monday session

Hi Adam, I tried the first upper workout today and was wondering if there is an alternative to the face pulls? Thank you

[Alfie Hall]

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?

• This reply was modified 1 year, 2 months ago by  Alfie Hall.

[Alfie Hall]

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]Thank you so much for this!!
Haha, dont think the coaches do. The days are so awkward to program around and I just couldn’t get my head round it but you’ve done it!! Tightheads my preferred position but my coach puts me 8. I might be going tighthead more than I was this season tho. Still mainly 8.
Thank you again

• This reply was modified 1 year, 2 months ago by  Alfie Hall.
• This reply was modified 1 year, 2 months ago by  Alfie Hall.

[Alfie Hall]

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.

• This reply was modified 1 year, 2 months ago by  Alfie Hall.

[Alfie Hall]

Do you currently do any jumping / throwing , in your current programme ?

My gym sessions don’t work on any rugby related skills and are only focused on building muscle. At the club that’s when we do the conditioning work and rugby based exercises (jumping/throwing), but I count that separate from what I do at the gym. At the club there isn’t clear days when we do s&c, it sort of changes by the week. The type of program I am looking for is one where I can maximally build muscle without effecting my performance on the pitch and to minimise fatigue to then prevent me from getting injured. In the program I would like it to be primarily focused on muscle gain but also to include squat, bench and deadlift (any variation). Thank you!

[Alfie Hall]

No but we work on that in the rugby training. I’m mainly just looking for a hypertrophy based split that I can do around these set days so not do bothered about adding throwing/jumping into that too, however would like to add more compound exercises as only really doing squats atm

• This reply was modified 1 year, 2 months ago by  Alfie Hall.
• This reply was modified 1 year, 2 months ago by  Alfie Hall.