SS Novice 6 Months In - Rugby Season Starting in 3 Weeks
Been getting after the novice program of SS since the end of August and, with the help of a very knowledgeable friend, have seen great success these past 6 months. I have taken my squat from 80kg to a solid 130, bp from 70kg to 90kg, and dl from 130kg to 177.2kg. Now I need to sort out how I am going to incorporate conditioning work into my schedule to get ready for rugby season. Rugby practice starts in 3 weeks (or so depending on the weather) with our first proper run-around in 4 weeks and the first proper game in 5 weeks.
I am 33 years old, 6 foot tall and currently 106kg (front row). I eat clean (for the most part) paleo plus milk and cheese and beer (on the weekends - I'm drinking a Chimay Red right now) - milk intake is limited by costs of good organic whole milk here in Beijing (500ml = $2.50 or so) I try to take in 3 500ml cartons on lifting days and 2 on non-lifting days. I eat whenever I am hungry but I know I am going to have to eat more once rugby training starts. Rugby training isn't overly cardio intense and we train twice a week (T and TH) at night and games/training on Saturday afternoons. I am thinking that I will work in sprints after training on T and Th and Saturday as well. Question is, do "you" think that sprint/rugby training will "overly" impact my progression in a negative manner? I would like to continue my linear progression during the season while also being able to run around the field for 80 minutes.
The other issue that I have is that I train in the gym M, W and F at 6:30am and I'm up at 5:15am to get there on time - T and Th training ends around 9:30 and by the time I get home and in bed it is close to 10:30 or so - so my sleep suffers on T and Th nights.
Any insight/suggestions on preparing for the pitch would be appreciative.
Monday:
Back Squat
Pullups/chinups
Press
Wednesday:
Front Squat
Bench
Deadlift
Friday:
Back Squat
Push Press/Split Jerk
Power Cleans
I'll keep a log here to see how my progression goes.
Friday - Feb 25
Back Squats
130x5x3
Split Jerk (1st day doing them) 70kgx3x3
Power Cleans 80x5x3