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  1. jackattack is offline

    Join Date
    May 2009
    Posts
    9

    Posted On:
    7/23/2010 12:57pm

    Bullshido Newbie
     Style: Wrestiling

    --
    Hell yeah! Hell no!

    How is this program??

    Hey guys my rugby coach made me a sample program for putting of mass and strength for the upcoming season that incorperates the 20 rep squat routine i would appreciate if you guys took a look at it and had any adivice on how to tweak it or make it better thanks

    Day1

    20 rep squat

    Max Bench Press

    DB incline bench

    Glute ham raises

    Bent over row

    Arms/ calves


    Day 2

    20 rep squat

    Dynamic Bench Press

    Stiff leg dead lift

    Military Press

    Shrugs

    Arms/ calves



    Day3

    20 rep squat

    Rep bench press

    Glute ham raises

    Weighted dips

    Reverse lunges

    Lat pull down

    Arms/ calves
  2. Petter is offline

    12th level logic wielder

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    Mar 2007
    Location
    Vancouver, BC
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    1,964

    Posted On:
    7/23/2010 1:32pm


     Style: BJJ, judo, rapier

    --
    Hell yeah! Hell no!
    I can’t tell you anything about what sorts of programs are good or not, but I can tell you this: Someone is probably going to come by and ask you to define your goals. Is that program good for…what? What exactly are you trying to achieve?

    Once you provide that information, posters who actually know something about strength training (i.e. not me) will be able to help you.
    [ petterhaggholm.net | blog | essays ]
    [ self defence: general thoughts | bjj: “don’t go to the ground”? ]
    “The plural of anecdote is anecdotes, not data.”
  3. Emevas is offline
    Emevas's Avatar

    Dysfunctionally Strong

    Join Date
    Dec 2003
    Location
    Minot AFB, ND
    Posts
    6,791

    Posted On:
    7/23/2010 1:45pm

    supporting member
     Style: Boxing/Wrestling

    --
    Hell yeah! Hell no!
    Quote Originally Posted by Petter View Post
    I can’t tell you anything about what sorts of programs are good or not, but I can tell you this: Someone is probably going to come by and ask you to define your goals. Is that program good for…what? What exactly are you trying to achieve?

    Once you provide that information, posters who actually know something about strength training (i.e. not me) will be able to help you.
    His first sentence says it's for mass and strength gaining.

    TC: Looks like your coach tried to mutate 20 rep squats with Westside Barbell for Skinny Bastards. Running two programs at the same time is a good way to **** them both up. I also don't understand why you'd train both Dynamic Effort and Reptition Effort for the bench press paired with Maximal Effort, I'd just run them in cycles (6 weeks DE, 6 weeks ME).

    I can appreciate what he's going for here, but I think it's trying too hard to be everything at once. You'll put on plenty of weight with a westside program as it is, as long as your calories are in. I'd say, if you just want to gain mass, follow 20 rep squats true to form. If you want to gain strength with some mass, you can just do Westside Barbell for Skinny Bastards, and if you really have a hardon for high rep squats, you could trade your DE lower body day for a 20 rep squat day.
    "Emevas,
    You're a scrapper, I like that."-Ronin69
  4. chiangmaiwolf is offline

    Featherweight

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    May 2009
    Location
    chiang mai, thailand
    Posts
    81

    Posted On:
    7/24/2010 2:33am

    Bullshido Newbie
     Style: tai chi, silat

    --
    Hell yeah! Hell no!
    Just my opinion, but I would lose some of these exercises like shrugs and calf raises and even lat pulldowns. Maybe skip the weighted dips, what with all the bench presses. Keep all the rest and that would be plenty for your purpose.
  5. Sinophile is offline

    Registered Member

    Join Date
    Feb 2010
    Location
    China
    Posts
    23

    Posted On:
    7/24/2010 8:00am


     Style: Wujichuan

    --
    Hell yeah! Hell no!
    What position do you play, and how is the CV & speed work being incorporated into the training schedule?
  6. jackattack is offline

    Join Date
    May 2009
    Posts
    9

    Posted On:
    7/27/2010 2:51pm

    Bullshido Newbie
     Style: Wrestiling

    --
    Hell yeah! Hell no!
    i play loose forward during this time i will only be practicing once a week and be skipping for footwork and agility on the off days
  7. SunTzu is offline

    Skinnyweight

    Join Date
    May 2003
    Location
    Oregon
    Posts
    1,320

    Posted On:
    7/27/2010 3:41pm

    supporting member
     Style: MMA

    --
    Hell yeah! Hell no!
    I'm with Emevas, just do WS4SB. If you want more volume for your legs, do a couple extra sets after your max at 70-80%, which I believe DeFranco himself suggested somewhere on the site.

    And do some chinups.
  8. MMAMickey is offline
    MMAMickey's Avatar

    POWERRR!

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    Dec 2007
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    England
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    2,743

    Posted On:
    7/28/2010 2:49am

    Join us... or die
     Style: Boxing.MMA

    --
    Hell yeah! Hell no!
    I'd keep the weighted dips instead of the bench press seeing as Rugby shares alot of aspects with combat sports.
    "The hero and the coward both feel the same thing, but the hero projects his fear onto his opponent while the coward runs. 'Fear'. It's the same thing, but it's what you do with it that matters". - Cus D'Amato
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