Cleans, Dead lifts + Olympic. Lifts

Digitally

Recently got back into playing rugby after a 3 year absence and even though i have always done some amount of weight training I feel that I am missing out, since benching and the like may not be that functional on the field I feel I want to change my routine to include cleans, deadlifts and other olympic lifts.
Which would hopefully be a lot more functional around the field,
As I cant play now till after Christmas (due to work commitments) it gives me a good 2 months to start to build up a good strength base or farmer strength...!

As it is my training is as follows,
Monday:
Bench (12,10,8,)
Shoulders, Military Press, Upright row, Shoulder Raises, Traps (12,10,8,8)
Biceps, Curls, 21's
Ab Work

Tuesday Eve
Rugby training

Wedensday
Squat (12,10,8,8)
Bent over rows (12,10,8,8)
Triceps (12,10,8,8)
Box Squat (3x15)

Thurs Eve
Rugby Training

Friday
Dumbell Press (12,10,8,8)
Military press, Shoulder raises, traps, upright rows (12,10,8,8)

Saturday
Match, Now work:mad:

The short of it is I'm looking on how to incorporate above lifts into program, like what days for which? Should deads be done on same day as squats?? Can cleans deads squats be done same day???
Or For the sake of it start a new program...

Any help will be appreciated.

BrianD3

You have quite a busy week with the rugby and weights. It could be difficult to find time to add more weight training and while allowing sufficent time for rest and recovery. Still, you are right to try to incorporate deads, cleans an oly lifts into your routine. You could maybe drop the isolation movements from your routine i.e. the bicep curls, 21s, shoulder raises, all ab isolation work (eg crunches) and tricep work. You are doing benching and military presses two days a week, you could reduce this to one.

So that's a good bit of time saved and you can use this time to add in deadlifts, cleans etc. For the Oly lifts you don't have to limit yourself to the modern lifts i.e. clean and jerk and snatch. There are other "Olympic style" or "old style" lifts such as push presses, dumbbell swings, one handed snatches which might be useful additions also.

poobum

ok dude never train the day before a match! or the day after! rest on friday if uv a match the next day! cos if ur pushing urself the way u shud be then you will be in bits for the match and so not playing as gud as u shud be!

Digitally

Point taken, but cant play now to after the new year so it aint a problem..!