Hi I'm 15 years old, about 155lbs and at the moment I'm following that workout, and I'm looking to build explosive strength, endurance and mass for next rugby season. I'm a bit clueless when It comes to this, but the workouts I've found I can't really do because I have barely any equipment, or they don't seem to have exercise like cleans, snatch and jerks which I'm told are good for rugby. I don't have a clue how to make my own workout and I'm just wondering if any of you have a good split/routine I can follow, or some modifications to that one I can do? thanks in advance.
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Building explosive strength?
- Thread starter HDF
- Start date
A good PROGRAM needs to be progressive and have different phases. You need to carefully plan your program depending on where you are at in your pre-season first. i.e how long until the season begins. You should probably try to do at least 4 days per week. Train your whole body in each workout. Use variations from day to day. I.e if you do pull ups one day the next try a horizontal rowing variation like dumbbell rows.
Exercises basically fall into the following categories:
lower body hip dominant
lower body knee dominant
upper body push
upper body pull
stabilisation (core)
General Preparation Phase
flexibility and mobility work. light strength exercises. i.e getting the body ready for more strenuous work. Learn correct movement patters. Single leg squats, single leg dead lifts, plank progression, lateral lunges, pull up progression, shoulder stability exercises. Also need to do some metabolic work to build up your fitness- ie. interval training or circuit training
Strength phase
Build up your max strength- For all your main lifts like squats, deadlifts, bench, pulls find your 5 rep max and perform say 3-5 sets of these per workout. Include some mobility work, activation exercises lots of core stability- plank progressions, rollouts etc. Train 3-4 days per week. In each workout train your whole body. include a conditioning component after your workouts if you can.
Power phase
Before your strength workouts do sled pushes/drags or use tires if you don't have access to a sled. i.e tie a few small tires to you with a belt and rope and do sprints with it. Also medicine ball slams are a great way to develop power. Also include some plyometrics. Then do your strength work after and conditioning
Speed Phase
You still do strength and power work you just focus a little more on speed. Always do speed work after a good warm up and before the rest of your workout.
Remember nutrition and rest are essential!
Exercises basically fall into the following categories:
lower body hip dominant
lower body knee dominant
upper body push
upper body pull
stabilisation (core)
General Preparation Phase
flexibility and mobility work. light strength exercises. i.e getting the body ready for more strenuous work. Learn correct movement patters. Single leg squats, single leg dead lifts, plank progression, lateral lunges, pull up progression, shoulder stability exercises. Also need to do some metabolic work to build up your fitness- ie. interval training or circuit training
Strength phase
Build up your max strength- For all your main lifts like squats, deadlifts, bench, pulls find your 5 rep max and perform say 3-5 sets of these per workout. Include some mobility work, activation exercises lots of core stability- plank progressions, rollouts etc. Train 3-4 days per week. In each workout train your whole body. include a conditioning component after your workouts if you can.
Power phase
Before your strength workouts do sled pushes/drags or use tires if you don't have access to a sled. i.e tie a few small tires to you with a belt and rope and do sprints with it. Also medicine ball slams are a great way to develop power. Also include some plyometrics. Then do your strength work after and conditioning
Speed Phase
You still do strength and power work you just focus a little more on speed. Always do speed work after a good warm up and before the rest of your workout.
Remember nutrition and rest are essential!
Hi, I think I have my workout sorted, I don't have enough weight to do low reps with high weight so I made a program based on explosive movements, and higher reps for mass as well, I'll try to fit cardio on twice a week in the form of shuttle runs and other agility movements, but I need to get some new trainers, here's my split, any criticisms please tell me.
Monday
Explosive squat (3x6-12)
jerk/push press (3x6-12)
Good morning (3x6-12)
Press up variations (3x6-12)
One arm dumbbell rows (3x6-12)
Bench/flys (3x6-12)
Chin up (3x6-12)
Shrugs (3x10-15)
Ab Flexion (3x10-20)
Wednesday
Deadlift (3x6-12)
Lunge and twist (3x6-12)
Pullups (3x6-12)
Clap press ups (3x6-12)
Arnold press (3x6-12)
Calf raises (3x10-20)
Bicep curl (3x6-12)
Ab rotation (3x10-20)
Friday
Explosive squat (3x6-12)
Powerclean (3x6-12)
Snatch (3x6-12)
Lateral raises (3x6-12)
Bench (3x6-12)
Reverse flys (3x6-12)
Tricep extension (3x6-12)
Ab static (3x 30sec-2min)
Monday
Explosive squat (3x6-12)
jerk/push press (3x6-12)
Good morning (3x6-12)
Press up variations (3x6-12)
One arm dumbbell rows (3x6-12)
Bench/flys (3x6-12)
Chin up (3x6-12)
Shrugs (3x10-15)
Ab Flexion (3x10-20)
Wednesday
Deadlift (3x6-12)
Lunge and twist (3x6-12)
Pullups (3x6-12)
Clap press ups (3x6-12)
Arnold press (3x6-12)
Calf raises (3x10-20)
Bicep curl (3x6-12)
Ab rotation (3x10-20)
Friday
Explosive squat (3x6-12)
Powerclean (3x6-12)
Snatch (3x6-12)
Lateral raises (3x6-12)
Bench (3x6-12)
Reverse flys (3x6-12)
Tricep extension (3x6-12)
Ab static (3x 30sec-2min)
Hi mate,
At just 15 years old I would recommend you doing any sort of high level plyometrics (highexplosive actions can damage joints and growth) although base level activities are fine such a skipping, box push up, side by side leg bounds. Rather,if you do have access to wights I would spend 2 or 3 at most per week building general strength exercises at around 11RM(any less and you could be at risk). Without gym equipemt and dumbells it can make it real hard But you could search for body weight actvities on google:
example- pushup, situps, reverse pushup, dips etc
good luck
At just 15 years old I would recommend you doing any sort of high level plyometrics (highexplosive actions can damage joints and growth) although base level activities are fine such a skipping, box push up, side by side leg bounds. Rather,if you do have access to wights I would spend 2 or 3 at most per week building general strength exercises at around 11RM(any less and you could be at risk). Without gym equipemt and dumbells it can make it real hard But you could search for body weight actvities on google:
example- pushup, situps, reverse pushup, dips etc
good luck
So do you think that workout is too high stress? I can't find any other routines which are based on explosive strength which seem to be the best for rugby, I have an adjustable set of dumbbells up to about 30kg, and that's about it, do you know any workouts that I could integrate some of these exercises into?
The routine exercises you have suggested is okay although I would not do them explosively until you have a good strength base after 8-10 weeks. I would suggest you complete 2-3 sets of 8-10RM (this means the max times you can lift a certain weight 8-10times) and take 3 mins of rest between each set
Monday
Explosive squat (3x10-12)
jerk/push press (3x6-12)
Good morning (3x6-12)
Press up variations (3x6-12)
One arm dumbbell rows (3x6-12)
Bench/flys (3x6-12)
Chin up (3x6-12)
Shrugs (3x10-15)
Ab Flexion (3x10-20)
Wednesday
Deadlift (3x6-12)
Lunge and twist (3x6-12)
Pullups (3x6-12)
Clap press ups (3x6-12)
Arnold press (3x6-12)
Calf raises (3x10-20)
Bicep curl (3x6-12)
Ab rotation (3x10-20)
Friday
Explosive squat (3x6-12)
Powerclean (3x6-12)
Snatch (3x6-12)
Lateral raises (3x6-12)
Bench (3x6-12)
Reverse flys (3x6-12)
Tricep extension (3x6-12)
Ab static (3x 30sec-2min)
Ideally a program should be set over a season which includes periodization such as suggested by mickyb above. Although above is a good starting point if you dont have any experience. Please ask me for further help if required and always ensure proper technique on these exercises as injury can result especially exercises involving squatting
Good luck mate
Monday
Explosive squat (3x10-12)
jerk/push press (3x6-12)
Good morning (3x6-12)
Press up variations (3x6-12)
One arm dumbbell rows (3x6-12)
Bench/flys (3x6-12)
Chin up (3x6-12)
Shrugs (3x10-15)
Ab Flexion (3x10-20)
Wednesday
Deadlift (3x6-12)
Lunge and twist (3x6-12)
Pullups (3x6-12)
Clap press ups (3x6-12)
Arnold press (3x6-12)
Calf raises (3x10-20)
Bicep curl (3x6-12)
Ab rotation (3x10-20)
Friday
Explosive squat (3x6-12)
Powerclean (3x6-12)
Snatch (3x6-12)
Lateral raises (3x6-12)
Bench (3x6-12)
Reverse flys (3x6-12)
Tricep extension (3x6-12)
Ab static (3x 30sec-2min)
Ideally a program should be set over a season which includes periodization such as suggested by mickyb above. Although above is a good starting point if you dont have any experience. Please ask me for further help if required and always ensure proper technique on these exercises as injury can result especially exercises involving squatting
Good luck mate