Here is the change in program for the next 4 weeks up until your club training starts – where we will change the program again to power Try and follow this program – and work your percentages – Hard There are Two upper body sessions and 2 lower body sessions – that means if you
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Hypertrophy Training – Weeks 4 to 6
No need for preamble if you have completed the basic training and the weeks 1 to 3 hypertrophy training Weeks 4 to 6
Continue readingWeight Training Starting Point
Basic Program to be used as an Introduction to weights Starting Point is to Test the following exercises/Lifts Maximum Lifts For those over 18 Maximum Lift is a One repetition of each exercise after warm up – the aim is to Check How much weight you can Lift – Push or Pull for one repetition Write it
Continue readingHypertrophy- Getting Bigger for Rugby
Hypertrophy – Getting Bigger First lets understand what Hypetrophy is – Muscle hypertrophy involves an increase in size of skeletal muscle through a growth in size of its component cells. Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage; and myofibrillar hypertrophy, which focuses more on increased myofibril
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STRENGTH TRAINING – THE BASICS Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction. Remembering that the terms “strength training”
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