I used to train a couple of rugby players to improve on their mass and strength. We used to do a three day routine. Big compound movements on mon. wed. and fri. Maxin out at bout 8 reps with squats at begining of week, deadlifts at end, and bench in the middle. We would then throw in a variation of compound lifts through the week trying to cycle it so each muscle worked had plenty of rest time becuase of tendon/ligament strain and the fact that they wanted to keep some cardio going in the offseason.]
in return they took me to play a couple of freindly matches. Never again. it was like being in a car wreck every weekend. |