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training advice for multiple sports!

  • 27-09-2011 5:10pm
    #1
    eilo1
    Closed Accounts Posts: 874 ✭✭✭


    Hi guys,

    Iv been working on strengthening over the last 6 months and also playing tag twice a week over the summer.

    Now that college is back, iv started playing real rugby, training once a week and a match at the weekends. Im also training for a white collar boxing match so 2 hours serious cardio twice a week (3 if I can make it)

    Im trying to fit in 2 weight sessions a week as Im worried about loosing the strength gains Iv achieved and ultimately get injured.

    Iv had issues with weak posterior chain leading to hamstring strains and SI dysfunction.

    The gym work I did last week was

    prehab - single leg RDLS no weight X15
    reverse lunges with a twist, 2kg med ball X 8
    skater lunges X 15
    cook hip lifts X15
    all done in a circuit by 3

    Then back squats 20 -40 kg X 8 X 4 sets
    Bulgarian squats 4kg dumbbells X 6 (each leg) X 3 sets
    Arnie lunges with 6kg dumbbells X 6 (each leg) X 3 sets
    Chin ups with assistance
    incline press 9kg dumbbells X 15 X 3sets

    I only made had time for one weight session last week and could do with suggestions for my second day!

    All suggestions welcome!


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