Rugby and GYM programme.

feckincrazy

I want to go back and play rugby. Its bein a while because i play hurling and i got my cruciate operated on in early feb and have been in rehab since then. The stength is built back up now thank god!.
I want to play rugby this sept as i wont be able to play hurling this year as im not fit enough!

I need to build my upper body back up as i havnt been doing anything.

Would any one be able to give me a brief programme that id be able do over the next few months. Even a basic one to start with id be happy. The Gym i go to gave me a progamme but it was crap so i want one that would just be mainly weights!

Cheers!

JustinDee

Join a club and get professional assistance there.
If not, shop around for a gym that can help. Something as serious as a programme for strength and conditioning is not really internet forum material.

roycon

ss=superset, sb=swiss ball

DAY 1
Chins 4 x Max - palms facing one another
IYWT 3 x 8 - standing
Cuban Press 3 x 10
SB Chest Press 4 x 12/10/8/8
ss
Single Leg SB Push Up 4 x 6/6/4/4es
Single Arm Row - with machine not dumbells 3 x 10

DAY 2
Millitary Press 3 x 7
Bent Over Row 3 x 10
20/30kg Push Up 4 x 12
ss
SB Push Up 4 x 10
Dip (weighted) 3 x 10

short and sweet. just shoulders,back and chest.should really do some full body exercises like squats, cleans and deadlifts. if you do it properly 1 day of each a week it should improve strength and build muscle. if you havent done any weights in a long time increase the repetitions and decrease the weight

Squat, bench, inverted Rows - Day 1
Squat, Overhead Press, Deadlift - Day 2

Start working individual muscles when you're squatting 1.5x your bodyweight, deadlifting 2x bodyweight, and benching 1x your bodyweight.

www.stronglifts.com
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

Get body strong before you get concentrated.

GiftofGab

Don't go near dumbells, the barbells and your body weight are all you need, the fitness forum might be best suited.

Oh don't neglete your legs. Sure the legs are the most important muscles rugby, far more important than upper body strength

WeeBushy

Landry Dry Boar wrote: »

Squat, bench, inverted Rows - Day 1
Squat, Overhead Press, Deadlift - Day 2

Start working individual muscles when you're squatting 1.5x your bodyweight, deadlifting 2x bodyweight, and benching 1x your bodyweight.

www.stronglifts.com
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

Get body strong before you get concentrated.

What emmet said, the stronman 5x5 is a very good starting programme.

justsomebloke

Truthfully go play Tag Rugby it will probably be a lot more beneficial to you then weights.