Need some help bros

[TxRugby_8]

Rugby season is starting to wind down and I need to find a good offseason program fast. I'm pretty set on west side training, but I would also like to incorporate some olympic lifts too. My focus is building more explosiveness. I've checked out a ton of west side websites but i'm still very confused. Can someone please help me map out a program? My current stats are: 6' 250lbs. last maxes: Squat 650 below parrallel, Bench 340, Clean 296. I've been timed as good as a 4.66 on accu track, so speed is not much of a concern right now, just as long as i don't lose any. Like i said, i would like to incorporate olympic lifts, 1-2 sessions of track, agility, and plyometrics. Please help!

Cheers,
Scott

 

[GateKeeper]

Scott,

I know this is an old post I'm pretty sure I read somewhere that you have already started WestSide Training. The reason I'm replying to your post is because I just started playing rugby last fall, I'm also a GA in strength and conditioning at a D-I school. The longer I'm around athletes the more often I ask myself how strong is strong enough. Your maxes are great and I don't see any reason why you need to get much stronger in that area, I think you would be better suited to work on your agility and explosivness, ecspecially playing a sport like rugby and a position like center. Next off-season you might want to look into an Olympic training program that consists of the O-lifts and their assitance exercises along with a good beginners plyo routine. I'm no rugby guru but I do have a lot of resources available to me about strength and conditioning, if you have any questions I'd be happy to help.

 

[TxRugby_8]

do you have any websites that have simple olympic routines? i'm familiar with the olympic lifts since we had to live by them for football, so i really don't need to relearn them. i really did enjoy our old football routines. thanks.

cheers,
scott

 

[GateKeeper]

Take a look at http://danjohn.org/olympiclifting.html it's not a bad site I'm sure there are better ones. It sounds like you have a pretty good knowledge of training so I'm sure you familiar with periodization. So what you could do is start with 3 to 5 sets of 3 to 5 reps and work your way down to 3 to 6 sets of 1 to 2 reps of the snatch and clean. You could also do a power jerk. I know that isn't very scientific and you could find a more established program but from an athletic standpoint all you need is 3 to 6 sets of 2 to 5 reps with progressively more weight. If you really wanted to you could add some assitance lifts like clean and snatch pulls and hang cleans and snatchs for a few sets and reps along with the full clean and snatch to help with explosiveness. Also don't forget to do front squats and overhead squats to work on flexibility and strength in the catch position. Hope this helps.

ryan

 

[TxRugby_8]

thanks for they reply

 

[BigBadBootyDaddy29]

Have you trained Bill Starr style in the past? He incorporates both pure strength training and the O Lifts into his routines as a core and does BB stuff for hypertrophy, I live by Starr influenced routines, and they are great for athletics because although he doesn't prescribe high reps as part of periodization for endurance, you gain endurance by doing high volume, like 5 sets of 5 reps on bench of say 405 for example, by the time you get to the 5th set, you spent, and doing 405 for 5 when you already did it 20 times previously over 4 sets is A LOT more taxing than say doing 225x5, 315x5, 365x5 and 405x5, since the 405 is really the only load that is gonna tax you very much.......Post up some of your old football routines too, I love reading them, and I always learn something.....who did you play ball for? I played Fullback at a D 2 school in PA from 1997-2000. Later tonight after the gym I am gonna rifle through my old training notebooks and post up some programs I made real good gains off of.

 

[TxRugby_8]

Have you trained Bill Starr style in the past? He incorporates both pure strength training and the O Lifts into his routines as a core and does BB stuff for hypertrophy, I live by Starr influenced routines, and they are great for athletics because although he doesn't prescribe high reps as part of periodization for endurance, you gain endurance by doing high volume, like 5 sets of 5 reps on bench of say 405 for example, by the time you get to the 5th set, you spent, and doing 405 for 5 when you already did it 20 times previously over 4 sets is A LOT more taxing than say doing 225x5, 315x5, 365x5 and 405x5, since the 405 is really the only load that is gonna tax you very much.......Post up some of your old football routines too, I love reading them, and I always learn something.....who did you play ball for? I played Fullback at a D 2 school in PA from 1997-2000. Later tonight after the gym I am gonna rifle through my old training notebooks and post up some programs I made real good gains off of.

thanks man, i appreciate it

cheers

 

[BigBadBootyDaddy29]

Here is something that I always got good results with...

Monday:

Back Squat (warm up to 4 sets of 4-6 reps at the same weight, if u can nail sets with 6 reps, up the weight next time and finish off with a backoff set of 8 or you can do a backoff set of 8 with either front or snatch-grip squats)

Bench Press, Close-Grip Bench, or Incline Press (either the same deal as squat, or you can warm up with 3 progressively heavier sets of 5, followed by 3 sets of either triples, doubles, or singles at the same weight, and finish off with a back off set of 8-12)


Power Clean or Deadlift (do cleans 2 weeks on and deads every 3rd week.....for cleans do 4 sets of 5 reps OR 6 sets of triples, doubles or singles, if u opt for the lower reps on a workout day finish offwith a backoff set of 5 reps....for deadlifts do the same thing)

Assistance Work: DO either incline or flat or decline d-bells for 2-3 light sets of 10-20 reps)


Tuesday:

Power Snatch (warm up with some easy fives, then do triples until your form gets shaky, then thats it)

Chins or Lat Pulldowns (3 sets of 8-12, if the chins get easy,instead of running up your reps, add weight for resistance)

Calves (Standing 3 sets of 6-20; followed by Seated 3 sets of 6-20)

Abs (Shoot for 200 reps over a few sets, or even one set of u can, this is a goal, if u can't do it at first, don't push it, work up to it, or u won't be able to take a shit for quite a while)


Wednesday:

Overhead Press (Either 4 sets of 4-6...or warm it up with 3 fives followed by two triples then a backoff set of 8.....or warm it up with 3 fives, then 3 sets of 1-3 reps on the push press followed by a backoff set)

Front Squat (Ass to the floor....3 sets of 6-8 reps with the same weight, when u can nail all 3 sets for an easy 8, then up the weight 5lbs; u just squated mon and will be again on fri, so don't let ur ego take over on these, u wanna strengthen and condition, not annihilate yourself)

Side Laterals (2 sets of 10-15)

Front Raises (2 Sets of 10-15)


Friday:

Back Squat ( 4 sets of progressively heavier sets of 5 and your final set should be 5;bs more than you used on Monday, the nthis will be your work weight the following Monday)

Stiff Leg Deadlift or Goodmornings (3 sets of 8)

Dips ( 3 sets, when you can hit all 3 sets for 20 reps, add weight for resistance)

Power Shrugs (alternate snatch and clean grips and do 4 sets of 4-6 reps)

Triceps (1 movement for 2 sets of 20)

Biceps (1 movement for 3-4 sets of 8-10)


I have a lot more shit I can post, I just really liked this one, it was hell, don't get me wrong, but as long as u don't go overboard on your poundages it conditions the shit out of you and builds functional strength