Rugby Training/Intermediate Lifting Log
*This log began on May 10th. It's being copied over here.*
Long story short:
Started lifting (again) back in October. Worked up to solid maxes (300 bench, 450 dead, 385 squat) at about 205 pounds, a tick over.
Started playing Rugby March 1st. Have dropped some weight (just under 195 now), got in much better shape cardio wise. Obviously my lifts fell off (I lifted a little in-season, but not enough).
August 1st is the start of Fall Season.
-Goals:
Improve Cardio and "muscular endurance"
Get weight up into the 210 range.
Deadlift 500.
Major hypertrophy in the neck and shoulders.
I'm going to begin the off-season with straight linear progression (ala Starting Strength but with less volume). Once I finish that I plan on moving to a more hypertrophy based workouts.
I also plan on doing 3-5 days of cardio work a week. I'll seperate this into three categories.
HIIT style- Traditional circuits/intervals. Usually this will be resistance based (IE, barbell complexes, kettlebell stuff, bodyweight work ect.).
LDIT (Long Distance Interval Training)- Long sprints work. IE, 100meters-400 meters. Tire Flips, Sled Drags ect.
SLD (Slow, Long distance).
HIIT being the primary means, LDIT being the main means to improve my aerobic capacity and SLD being thrown in on occasion.
I'll also have once a week summer practices, and the odd 7s/10s tourny.[/