Virginia Strength
training for rugby champions
1/11: Volleyball Shorts Wednesday
Posted by on 01/11/2012
No, no gratuitous pictures of women’s volleyball shorts. Just wanted to use today’s log entry to announce that Big Jason was off to play a volleyball game (seriously) after testing his deadlift baseline.
Which you should do as well. The deadlift baseline, that is–not play volleyball.
Front Squat 135 x 5, 5, 185 x 5, 225 x 5, 255 x 5
Deadlift 485 x 10
Torso Circuit Same one as Monday x 2 times through
Good training session–post yours!
Virginia Strength 
1/11:
Military Press: 65 x5, x5, x8
Pull-ups: 7, 4, 3
1-Handed Pass Cable Fly: 25 x10, x10, x10
Deadlift: 165 x13
Neck Nods: 10 x100
Rolling Plank: 1 min
Medicine Ball Pushups: 1 min
Supermans: 1 min
Reverse Crunch Hip Thrusts: 1 min
1/13:
Bench Press: 95 x5, 105 x5, 105 x7
Squat: 115 x5, 115 x5, 135 x10
Weighted Decline Situps: 10 x10, x10, x10
Neck Nods: 10 x100
What the heck is a “1-Handed Pass Cable Fly” and why are you doing it?
Towards the end of last season, Reinhardt was having me practice making 1 handed passes from the back of a scrum/ruck to a target (crouched down starting position, rotated hips through the pass, hand pointing to where I want the ball to end up). Turns out that’s a common scrum half rugby drill. I was just doing that motion with weights to build up pect strength and balance. Not as easy as it sounds.
Just a couple of thoughts….
1.) Pec strength: This is one reason why we bench press. I doubt that 25# cable flies are going to do anything for you that a 105# bench press won’t.
2.) If the way to get better at rugby were to do exact rugby moves with weights, then we wouldn’t need the weight room. We’d just play rugby with heavy vests on and weighted rugby balls and we’d all be as strong as we needed to be. Would you study for a math test by memorizing the solutions to specific problems or by learning the theories so you can answer all of the possible problems?
Your training looks great though. I really like the inclusion of the weighted sit-ups and neck work. Solid. I’m excited to see your numbers rise over the next couple of months.
1/11
Front Squats135 x 8,6 185 x 5; 225 x 5; 255 x 4
DL -BASELINE- 535lb