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2005/04/03, 04:43 PM
I started working out a couple of months ago to get ready for rugby season. At first it was more of a punishment but now its like a part of my day I cant go without! I get so much energy plus it feels great. Now that Rugby Season has started I dont know what I should do :( . I have practise Mondays to Thursdays , 3PM to 5:30PM. Should I try to fit a workout in after practise? should I try to fit them in on the weekend? how long should they be? lol I kno its alot of questions but I dont want to do something stupid... thx.
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2005/04/03, 09:51 PM
When wrestling, I lifted in the morning, and followed a modified westide routine. I had practices from 2:30 till 5:30, 6 * a week, and then 8-10 4 * a week in New Jersey in a private club. Plus early morning runs at 5 in the morning tues and thurs.
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2005/04/03, 09:54 PM
Also, keep your workouts short to avoid overtraining. 45 minutes is a good mark to aim for, because thats when testosterone and GH peak, while cortisol levels are still relatively low. keep them short and intense. And make sure you get plenty to eat, because for that type of training you will need plenty of calories to help with recovery. Lots of rest too. Welcome to the boards.
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2005/04/04, 03:14 AM
Work out in the morning....new research shows that working out in the morning has no impact on performance later in the day in competitive sports....
I am guessing a full body maintenace workout twice a week is good...or maybe upper/lower body maintenance workout would work also....
I'd do upper and lower body workouts....something along the lines of
*=50% of 1 rep max for warm up...you can even use 30%........
Upper:
Incline Bench(12*,10,10,10))
Close Grip Bench Press(12*,10,10,10))
Standing Ez-Bar Curls(12*,10,10,10))
Barbell/Cable Rows(12*,10,10,10))
Pull_ups/Pull Downs(12*,10,10,10))
Lower:
Squats(12*,10,10,10))
I would do 3 variations of deadlifts in one workout)
a.Deadlifts(12*,10)
b.Romanian Deadlifts(10)
c.Stiff-Legged Deadlifts(10)
Calf Raises(12*,10,10,10))
You can rotate this workout...by changing this rep every 4-8 weeks(periodization)....you can do 10 for for 4 weeks, then switch down to 6-8 reps...then switch down to 2-3 reps...then back to 10-12 reps.....etc....
Remember choose weights which you can do at most 10 reps...so you're fighting for dear life at 10th rep.....even if you end up doing 8 or 9 it's fine....on some days you'll be weaker/stronger depending on many factors...
I would do upper body workout on Sunday or early Monday and I would do leg workout on Friday.....
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2005/04/04, 12:33 PM
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Quoting from menace3000:
Work out in the morning....new research shows that working out in the morning has no impact on performance later in the day in competitive sports....
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Never read the research, but thats why I said lifting in the morning. I felt great by the time my first practice rolled around.
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2005/04/04, 11:55 PM
thanks, Im going to try the working out in the morning, besides, my games dont start till like 5 n' practises till like 3 so I think I can pull through with it...
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