What is your training plan? If you don’t have one, then you’re in trouble! I see many people in other gyms and guys who play for other rugby teams simply MAKE UP their workouts on the SPOT! This will not work.
‘Hey man, what you wanna train today?’
‘Yep, that’s what I was thinking!’
Weeks, months and years of this turn into:
- Hundreds of missed opportunities to get stronger, faster and more athletic
- Zero power exercises done in the gym = zero power!
- You may have a decent set of arms….but 20 pull-ups ain’t happening
- Squatting heavy is now impossible, dangerous and makes you look stupid
- When you sprint, it looks like a dog trying to walk on it’s back legs
Hopefully, you get the picture, you gotta plan out your training. But don’t worry! It’s simple to plan, just hard to do.
For most of you, when in-season, a simple training plan will look as follows:
1A. Box Squat: 3 x 5 (Heavy)
1B. Bench Press: 3 x 5 (Heavy)
2A. Pull-Ups: 3 x 8 (Adding weight where possible)
2B. Press-ups: 3 x 20
3A. Box Jumps: 3 x 5
3B. Sprints: 5 x 20m
1A. Front Squat: 3 x 8
1B. Military Press: 3 x 8
2A. Rope Climbing: 3 x 2 climbs
2B. Kettlebell Swing: 3 x 10 (Heavy weight!)
3A. Back extensions: 3 x 15
3B. Ab Wheel: 3 x 15
Unfortunately it must be said; When you have finished your workout, go home! Needless sets of curls, walking lunges or whatever else will just tire you out and make recovering even tougher than it already is. Go home, eat, relax, sleep. Oh, and focus on your sport skills for the other 5 days of the week!
The above plan gives you a heavy day one, and a lighter day two, this is a classic method to keep training heavy each week without burning out. In terms of progression, simply add 2.5kg to each set from the week before. After 3-4 weeks of heavy training, take a lighter week, change the assistance work but keep the main lifts pretty much the same, just make a slight variation, e.g. safety bar squats instead of straight bar squats.
Now get to it! Focus on having a great, PLANNED workout twice a week, recover and practice your sport on the other days and you will become a BEAST!
And if you’d rather someone else plan your workouts, not to mention getting some awesome training partners, a motivating environment and a top coach, then email me today and get a FREE 14 DAY TRIAL of my coaching! This is THE GYM FOR ATHLETES and I will make you a MONSTER! Guaranteed.