![]() Cuban Press (5 count, snatch grip, shrug, upright row, external rotation, internal rotation, down)ĥ. Arnold Press (palms facing shoulders at start slowly rotate as you push up to finish with palms facing out)Ĥ. DB Lateral Raise (small bend only at elbow joint slow controlled raise to side, make sure that elbow is always above wrist throughout the movement)Ģ. Perform in a circuit fashion as warm up before other weight training sessionsġ. ![]() You should still use a rehab/prehab program to warm up with is you had a shoulder stability issue you could use this as a starting point: I am a firm believer in what has become known as the Westside Barbell style of training or you could use the Wendler 5-3–1 spin off as well. In the next phase of training I would place my emphasis on maximal strength training, so a shift towards a power lifting style of programming. ![]() Off Season (4 – 10 weeks depending on competition) (If you can complete this in under 90 seconds, do two rounds with no rest.) Pullover & Press 4 x 8 – 12Decline Lying Triceps Extension 4 x 8 – 12One arm reverse grip pushdown 4 x 8 – 12Īt the completion of this you may wish to include a finisher:įinishers (from Gambetta, Cosgrove, and others on EliteFTS & )įinishers are just short body weight or single piece of equipment only, 3–5 minute routines at the end of each workout.Ĭontinue to add three push-ups and one tuck jump to each set until you miss a rep. Option 3 Barbell Reverse Curl 4 x 8 -12Close Grip Bar Curl 4 x 8 – 12Incline Hammer Curl 4 x 8 – 12 Lying Triceps Extension 4 x 8 – 12 repsDB Overhead Extension 4 x 8 – 12 repsDips 4 x 8 – 12 reps Option 2 Standing DB Twist Curls 4 x 8 – 12 repsSeated Hammer Curls 4 x 8 – 12 repsStanding Zottman Curls 4 x 8 – 12 reps Preacher Curl/Rope Pushdown 2 x 15 – 20 reps Standing straight arm pulldowns 2 x 15 – 20ĥ0 Chin ups in as few sets as possible with 30 seconds rest between sets and each set taken to positive failureīarbell Curl/Close Grip Bench Press 6 x 2 – 6 repsĭB Incline Curl/Lying Tricep Extension 4 x 8 – 12 reps No rest between drops other than changing the angle of the bench, 1 minute rest in between sets, 4 sets.ĭB Flat Bench Flys 3:3 speed super set with Dips, BW to failure 3:3 speed for 4 setsĬhin to touch bar with lower sternum 4 x maimum # of repsĭB super slow shrugs 5:5 speed for 6 – 8 reps x 4 Incline DB Bench Press 4 – 6 reps (failure then decrease angle, triple drop style start at 45 degrees, then 30 degrees, then 15 degrees. Super Slow DB Lateral Raises, 5:5 speed 4 x 6 – 8 reps Push Press with 6 – 10 sec eccentric, 6 sets x 6 reps Increase weight each set and move to the next exercise in sequence when you can’t get 6 reps in the set. Handstand Push ups with feet against wall 4 x maximal reps to failure Snatch Grip Upright Upright Row 4 x 8 – 12 reps Upper Body Training Program Options Shoulders Option 5: Power Snatch from floor/Overhead Squat/Push Jerk behind Head/Combo Good Morning/Jump Squat/Power Clean from Hangįollowing this you could do any of the following depending on your split program options: Option 4: 3 position Clean/Push Press/Jump Squat/Hang Snatch/Split Jerk behind Neck/Good Morning Option 3: Power Snatch from floor/Push Press/Back Squat/Hang Clean/Split Jerk/Romanian Dead Lift Option 2: Power Clean form floor/Split jerk/Front Squat/Hang Clean/Lunge/Bent Row Option 1: Dead Lift/Power Clean from Hang/Front Squat/Push Press/ Bent Over Row / Romanian Dead Lift Maintain good alignmentAdd resistance as requiredīeastly Circuits – (6 sets x 6 reps then 3 minutes hard cardio – bike/box/row/skip) Manual resistance Short adductors, flexion abduction Upper Body Hypertrophy (Body Building style)Īny specific Prehab/Rehab program for you, this can be completed in the warm up before training or as a finisher after the main aspects of trainingĪn example of a week plan would be if a player was needing Pelvic and Hip stability: Warm up: My break down of this phase would be as follows: I believe that you require only about 2 weeks of time away from the physical training elements of the game, so after this time you can jump straight back into the physical training aspects of the game, but leave the rugby side of the preparation for at least 4 – 6 weeks to ensure you are mentally fresh to start the next campaign. So to this end may I offer you a year round system to touch all bases and satisfy all needs, there maybe some debate as to percentages and I think that is a healthy debate, but I will state my position and then you can decide from there what you consider relevant to you. I believe that each of the above lend themselves ideally to a prioritisation system throughout the year, I do not believe that you should drop off one aspect of your training completely and agree with the concurrent system style that you train all variables at the one time. Have you wondered like I have if you can combine all the elements you love into one integrated training system.
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