Anyone got a decent full weekly workout plan for rugby (some

>>42607728
Sup fellow rugby bro. This article is a good starting point.
https://www.t-nation.com/training/531-and-athletes
Also look into Jim wendlers book 531 and football which goes in more detail. I found a PDF of it a while ago off Google so look into it. It should answer most if not all your questions.

>>42607728
Run. I played hooker and 8-man at 5'8" 215 with 245 OHP, 325 Bench, 445 Squat, and 525 Deadlift. If you're a back all you need to do is run. If you're a forward all you need to do is be able to is run crash balls and ruck. You're not gonna be posting up against the other team you're gonna be outracing and juking them. You said you're already fast so just fucking do cardio. If you can't last a full game you're a liability for the team and aren't gonna start. Go Run!

>>42607965
Cheers, I'll have a look into it.

>>42608151
I can last a game (unless I get stuck at fullback which can be a struggle). Thing is I get put in the backs, particularly at 15 because I'm fast and I've spent 3 years at wing so I know how to organise the back 3 well. But I run good crash balls and my strength is tackles and rucking so I feel I'm more suited to 12 or 6 based on games I've played there. Ideally want to gain some size to solidify my position at 12 without losing my pace and still increase my endurance.

>>42608251
You mean like you just want more mass on you or you want to be stronger? Because if you just want more mass then do volume work on arms, chest, and shoulders. There's a guy I played with who played 12 only did arms, chest, and shoulders and was like 6'3" and wide. People were just scared of him. Just do lots of volume for benching and curls 3-4x a week.

>>42607728
https://www.elitefts.com/education/training/powerlifting/ruck-maul-building-a-better-mouse-trap/

check this out

>>42607728
Ive been looking into joining a local rugby league I think if I keep lifting I will have a good body for the sport. 6'3" with very wide shoulders core and hips. Is there a position where cardio isnt as important? I havent run since my skele cross country days in high school

>>42608373
Second row (also known as lock) would be your ideal position

>>42607728
I got a few for Burger ball.
http://www.stack.com/a/off-season-football-training-workouts-phase-3-building-lean-muscle-mass
https://www.defrancostraining.com/westside-for-skinny-bastards-part1/
https://www.muscleandstrength.com/workouts/football-strength-workout.html?t=a
I got one for rugby
https://getstrength.com/rugby-program/
https://getstrength.com/strength-training-for-rugbyrugby-league-players/
Lost of rugby and league players here in nz do a shit tone of squats for 3, leg press for 20 and a shit tone of sets of lunges.

>>42608328
To a degree yeah, I want dense muscle mass though. Intimidating people means nothing to me if I can't wreck them too (especially since I'm only 6 foot).

I'm quite broad anyway but I have a generally slim frame, I feel like I need thicker legs. I'm wondering if switching my chest exercises to more volume orientated and adding an extra leg workout focusing on volume is the best route?

>>42608371
Looks good, would need to get used to power cleans and snatches

>>42608470
Nice, thanks. I've been thinking I need to add volume to my leg workouts so sounds like I was in the right track with that.