2 day intermediate program

[wk105]

Andy,

Does this look good for 16-18 year old rugby players who've run a novice progression?

They have 1.5 hours twice a week to lift, the Tues-Thurs schedule is fixed, sets of under 6 reps are prohibited, and they seem to need a lot of volume to progress on the bench and press. This is the best I could come up with.

Tuesday (heavy)
SQ 5x6
BP 5x6
Chins 3xMAX

Thurs (medium)
DL 1x6, 2 backoffs
OP 5x6
CGBP 3x8

Thanks,

Will.

[Andy Baker (KSC)]

See if you can get them squatting twice per week. Either light back squats or front squats after deads:

Squat/Bench/Chins

Deads/Front Squat/Press

[wk105]

Thanks.

Tuesday (heavy)
SQ 5x6
BP 5x6
Chins 3xMAX

Thurs (medium)
DL 1x6, 2 backoffs
OP 5x6
SQ 3x6 at 90% of Monday

If their BP and OP numbers don't increase, then would you suggest adding a set to each? The problem is usually just insufficient calories.

[Andy Baker (KSC)]

I'd reduce to 4 sets and allow for longer rest if possible

[wk105]

OK. Thanks.

What's the reason that works better?

[Andy Baker (KSC)]

More rest between sets means more weight and less missed reps. Sets across are hard to sustain on short rest intervals. More sets means shorter rest