Rest time between sets in 5x5 program

boredatwork82

Pre-season again(rugby) and I am doing a 5x5 program. How many seconds should I leave between sets?

And is there any major issue with doing a clean instead of the squat?
The reason I am doing a clean is because its a bit more explosive and rugby relevant than a squat, or should I alternate between a squat and a clean?

Thanks

Hanley

boredatwork82 wrote: »

Pre-season again(rugby) and I am doing a 5x5 program. How many seconds should I leave between sets?

As long as you need. Whenever you feel ready to go and like you can do your 5 reps, that's the time.

And is there any major issue with doing a clean instead of the squat?

They're pretty much entirely different lifts, so yes, there is an issue.

The reason I am doing a clean is because its a bit more explosive and rugby relevant than a squat, or should I alternate between a squat and a clean?

What sort of numbers are you putting up in both?

ARe you following a structured 5x5 program or just picking exercises randomly?

themandan6611

boredatwork82 wrote: »

And is there any major issue with doing a clean instead of the squat?

:eek::eek::eek::eek::eek::eek: seriously .............................


yes

boredatwork82

following a structured program. thought both worked the legs. ah well, i'll just add in a few cleans on the rest days or something. light enough weight, just wanna get comfortable again before i start putting the weights up.
So take as long as a break to lift the 5 again, cooll thanks guys

Mellor

When you say structured, what is it exactly?

When I did 5x5, it included both cleans and squats.
I don't see why you need to pick between them or "just add in a few"

Justin1982

If your playing rugby then I suggest that you do Powercleans, Squats and Deadlifts. I'm not sure that one is more important than the other really. If your doing 5 x 5 then do one or two of the 3 exercises on the same day.

Timing between sets is really up to you. Give your body enough time to recover somewhat but dont wait around and get cold.
If your doing rugby then the shorter the rest time the better so as to simulate a match situation where you wont get too much rest between major efforts.

Hanley

Justin1982 wrote: »

If your doing rugby then the shorter the rest time the better so as to simulate a match situation where you wont get too much rest between major efforts.

Why would you want your weight work to simulate your cardio work?


Are you familiar with GPP -v- SPP?

Justin1982

Hanley wrote: »

Why would you want your weight work to simulate your cardio work?


Are you familiar with GPP -v- SPP?

Hard to explain. I think its more of a mental game I was thinking about to simulate pushing yourself when your not fully rested, like when your putting in a number of tackles one after another or continuously resetting a scrum.

I've no idea what GPP v SPP is I'm afraid. Please explain.

cc87

Justin1982 wrote: »

Hard to explain. I think its more of a mental game I was thinking about to simulate pushing yourself when your not fully rested, like when your putting in a number of tackles one after another or continuously resetting a scrum.

I've no idea what GPP v SPP is I'm afraid. Please explain.

Well the average rest time during play in rugby is about 10 seconds.

Doing a weights programme, the focus should be on the weights, the rest time should be enough to allow you complete the prescribed sets and reps.

Hanley

Justin1982 wrote: »

Hard to explain. I think its more of a mental game I was thinking about to simulate pushing yourself when your not fully rested, like when your putting in a number of tackles one after another or continuously resetting a scrum.

I've no idea what GPP v SPP is I'm afraid. Please explain.

The purpose of the strength program is to get stronger and more explosive. Trying to make it into some hybrid strength/mental test does nothing but fail to achieve either goal. It's a complete waste of time.

GPP = general physical preparedness - getting stronger, more explosive, having a good base of cardio fittness etc etc

SPP = specific physical preparedness - ie specific to rugby. It's achieved on training the field and is the application of the GPP stuff you've done so it's effective for rugby. That is, you get strong in the gym and practice how to apply that strength by training the actual skills of the sport

Trying to achieve both at the same gives good results in neither.

Brian?

boredatwork82 wrote: »

following a structured program. thought both worked the legs. ah well, i'll just add in a few cleans on the rest days or something. light enough weight, just wanna get comfortable again before i start putting the weights up.
So take as long as a break to lift the 5 again, cooll thanks guys

What strcture are you following? If it's what I think it is, replace bb rows with cleans. Job done.