In this programme, we ll use the Double Rep Method.

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Cecily Mills
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2 In this programme, we ll use the Double Rep Method. Now let s get to it: the Double Rep Method manipulates work:rest periods to increase mass. For many the challenge is found in every rep and set because you have something to constantly focus on so make sure you bring a stop watch! For this method, choose a weight at 80% of your 1 rep max (1RM) and rep out your max (I m guessing you can probably get 8-12 reps out, any more and the weight is too light). Rest for a short period, then perform some more reps (1-3), keep going until you have reached double the number of reps you completed in your first set. Sound simple enough? Your programme starts on the next page 1

3 Session Exercise Notation (Sets x Load, Tempo, Rest) Notes Back Squat Max out on your first set (8-12 reps probably) double that number then that is your target. Once you have reached that target move onto the next exercise. Shoulder Press 1 Get Bigger for Rugby: 30 Day Workout Weeks 1-4 Romanian Deadlift Hands Wide Upright Row Incline Bench Press Slight bend in the knee, shoulder blades tight, all the movement is through the hip. Hands just over shoulder width apart, keep the elbows high. 2 Bent Over Row Maintain posture, shoulders should be in front of the bar throughout. SA DB Bench Press Work one side of the body until completion then the other side SA DB Row Work one side of the body until completion then the other side 2

4 Session Exercise Notation (Sets x Load, Tempo, Rest) Notes Deadlift Max out on your first set (8-12 reps probably) double that number then that is your target. Once you have reached that target move onto the next exercise. Snatch Grip Shoulder Press Hands wide (snatch grip) behind the head press Get Bigger for Rugby: 30 Day Workout Weeks Leg Press DB Front Raise Bench Press Feet High Inverted Row 1 x BW 1 x BW until completion Keep the body in a straight line (posture strong) pull up as high as you can (chest to bar) DB Flyes Lat Pull Down Pull down in front of your face to the sternum. 3

5 And here are some notes that will assist you: Key SA = Single Arm SL = Single Leg EA = Each Arm EL = Each Leg ES = Each Side DB = Dumb Bell KB = Kettlebell MB = Med Ball BW = Bodyweight Alt = Alternate Sessions The programme is split into sessions rather than days. This will allow you to personalise the sessions to meet your personal schedule and allow rest days when your body needs it. Do all the sessions, not just the ones you enjoy! During your season, the sessions you choose will be dependent on the volume of your practices and the intensity of games you have played that week. For example, if you have played an extremely competitive game on the Saturday, take Sunday as your rest day then Monday may well be a low weight, high volume session. If you had a relatively easy game or only played for 20 minutes as a substitute then you may look to work a more intense session on Monday. Weight Prescriptions We re going to be using percentages to prescribe weights for each working set. These weights may need to be adjusted for certain individuals for a number of possible reasons. What I would suggest for all level of athletes is the mantra of: Form over load. In other words, leave your ego at the gym door, technique over bragging how many KG s you had on the bar is key. The weight prescribed is a percentage of your 1 repetition maximum (1RM). For example if your 1RM in the squat is 100kg and the prescription is 5 x 80%, you would lift 5 sets of 5 reps at 80kg (80%). Often, the movement is more important than the weight however. 4

6 Especially at advanced levels, you may decide to sacrifice some weight in order to get a better range of motion. Tempo Some notation may include a tempo. Tempo is the speed in which you perform the lift or a certain aspect of the lift. Tempo is a variable you can manipulate to vary workouts or create conditions in which to focus your attention on specific physiological characteristics. Tempo is usually dictated by four numbers following the exercise prescription/notation. Here is an example Squat: 10 x 60% 4010 (tempo is bolded) The first number refers to the eccentric muscle contraction of the lift. Eccentric is when a muscle lengthens, and this usually occurs when lowering the weight. The second number is the pause between the eccentric muscle contraction (lowering the weight) and concentric muscle contraction (lifting the weight). The third number is the concentric muscle contraction (when the muscle shortens). This is traditionally when the weight is lifted. The fourth number is the pause between the completion of the concentric action and beginning of the next repetition. With this in mind, let s look at our example Squat: 10 x 60% 4010 This squat, with a 4010 tempo would have you take 4 seconds to lower the bar (flexing the hip & knee) into the bottom position. With no pause, you then take 1 second to extend the knees and hip back to the standing position, and then immediately start the next repetition without a pause. Tempo is absolutely key. That s it. Let me know how programme goes for you (kevin@rugbydump.com)! - Kevin 5

By Kevin Shattock 2015, All Rights Reserved

By Kevin Shattock 2015, All Rights Reserved H i g h I n t e n s i t y R u g b y T r a i n i n g G e t F a s t e r Page 1 Speed kills The reason being, speed is arguably the most important factor in determining