My Routine- Newbie

Howard

Ok thanks, there a tractor that i could push, so i'll do that thanks for the tips!

And the videos, i deffently see what you mean, i think i might bulk up abit then sort out sports routine... sound a good idea?

Cheers mate

wogihao

Yes thats right, see what its saying in that video is based on a book written by a realy smart fella - a genius really Mel Siff, he wrote a fantastic book called supertraining (luckly its in english) that explains exactly how to structure a sports spesific program.

Anyway i digress...

In your ofseasion you do extensive training, this is general strenght/conditioning training to add overall strenght and size.

After this you do spesific trianing that increases your ability to perform tasks within your said sport - in the video he is a shot putter so your notice many of his gym exersises are mirroring the movements he makes in shot put (rember the work with the medicine balls in the gym hall). The idea is to train the muscles in the way that they would be used in the sport that the person does. This is because its way more efective to train spesificly for the movement than use a very general and somewhat unrelated exersise that does not train the most important factor the neural pathways that train the muscle how to perform in the optimal way.

Consider that when you learned to ride a bike your mother didnt have you do squats, jumping jacks, clean and jerks you rode the dam bike lol.

Think about how little the general training would have a cross over to your rideing the bike - sure it would help a bit give you some strenght and endurance but its not going to teach the muscles or your brain how to ride the bike.

So the theory is you perform movements that are as closely related to the sport as possible. it helps you imporve your technique and also your strenght and endurance in the sepecific movement this has a much much higher crossover to the sport that you do.

The last stage is explosive training this is things like plyometrics ect it help your exposive strenght in movement. its the most demanding (consider how he was performing his bench press by throwing it up and down)

Rember explosive strenght is crucual to your rugby training you need to dominate people and the you can easly overcome a bigger guy that just does a gym type workout because explosive strenght is hardly ever developed in a standard bodybuilding program.

Isometrics is another forgoten method, you can develop masive strenght in certain key postions that are important you do exersises that mirror your postion in key areas like scrum ect and you aply a heavy weight that you push against but cant move this develops limit strenght and increases your tendon strenght. This will make you very powerfull in that postion much more than a general program could give you.

Anyway hopefully your coach will have a good program lined up if hes any good but most just will give a cookie cutter program that is just gym spesific a bit of cardio and lots of skills training. this is what you should be doing in addition to the sports spesific exersises.

It will make a big diffrence with things like the selection process if you spent your time developing sports spesific strenght/endurance you will piss all over your collegues who just do your average strenght/bodybuilding & cardio practice.

Howard

Ok Thanks for your time mate! much appreciated!

Howard

Did what i normally do on a tuesday today as i didn't this tuesday so to make up did it today!

5 reps of 5 sets!

Tuesday:
Deadlifts: 80kg PB! (5 x 4)
Barbell bent over rows: 55kg
Pull ups (3x12)
Standing barbell curls: 30kg
Stading Flys 50kg

Howard

Today

Squats 50kg ( 8 x 4)
Calf Raises 20kg (3 x 12)
Hamstring extension machine 50 kg ( 8 x 4)
Not to keen on the SLDL - they seem to put a lot of pressure on the lower back?

Tall

Keep your knees slightly bent, and move your hips backwords.

Have a look at Matt (Nytol from UK-M) and James Llwellyn (sp?) doing them here:

Matt: YouTube - Romanian Deadlift
James: YouTube - Romanian Deadlift

Howard

Ok cheers! I take it as everyone does them they dont' course back problems if done propally?

I think i'll just start on low weight and get my form right first then!

Howard

Last week. I'll post this week up when finished it

Chest & Triceps
Flat bench press <4x10> 40kg
Chest press <5x5> 40kg
parallel bar dips <3x12>
close grip bench press <4x10> 30kg

Back & Biceps
Barbell deadlifts (reverse grip) <4x6> 85kg
Weighted overhand pull ups <3x12>
Barbell bent over rows <4x10> 55kg
Standing barbell curls <3x10, 1x failure> 37.5kg


Shoulders & Traps
Seated dumbell press (palms inwards) <4x10>15kg
Standing military press <4x10> 37.5kg
Barbell shrugs (reverse grip) <4x10> 50kg
Upright Rows <4x10> 32.5kg

Legs barbell squats <3x10> 52.5kg
Hamstring extension 50kg
standing barbell calf raises (toes inwards) <3x12> 10kg

crazycal1

start off very light with stifflegs and go from just under knee height.
its really important to learn the movement cos altho they are a great exercise they can aggravate your lower back.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Howard

Thanks for that advice mate!