When you want to gain strength, size and power for rugby, you have to train with a ferocious intensity and purpose. When you get to the gym, make sure you have played out in your mind a few times, the workout you are about to do. Then you will fully understand what is required to stimulate growth.
To engage the mechanism which allows your body to create muscle and build strength, you have to place a huge stress on the system. You are only going to be in the gym for a very short period of time, so you must enter the zone and wear a t-shirt saying "fuck off I'm training".
Two of the BIGGEST mistakes made by all trainees are not training HARD and WITH PURPOSE and the pre, during and post workout drinks. If you get these right, then workout with intensity, your results will be PHENOMENAL!
This is my recommendation for pre, during and post workout nutrition. It does change for individuals, but this will give you a good idea of what you need to be doing:
Pre Workout - 45 minutes/1 hour before workout or game.
1 - 2 scoops Amino Work Capacity and 40 grams Electade. Mix into 3/4 litre of water.
During Game or workout
60 grams Electade, 1 scoop of Amino Work Capacity
Post Workout/Game
30 grams Green Protein Power. 60 - 100 grams Vitargo (depending on body weight.) 5 grams creatine. 10 grams glutamine.
The above regime will ensure that you can train with massive intensity and will also significantly enhance recovery!!! You can purchase all products on our website shop.
Below are 2 more samples of All over programs that I use with the rugby players I consult for.
All over Program 3
A = 10 X 1 – 5 Snatch Dead Lifts
B1 = 4 X 20 Weighted Hyper Extension
B2 = 4 X 20 Swiss Ball Reverse Crunch
All over Program 4
A = 10 X 1 – 5 Zercher Squats (arse to the grass)
B1 = 4 X 6 – 8 Incline Dumb Bell Press
B2 = 4 X 6 – 8 Single Arm Rows
That’s it. Doesn’t look much on paper, but trust me. Get your nutrition, hydration, pre, during and post workout nutrition right and train like an animal, then your progress will be phenomenal.
