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I need to get strong and fast in 4 months for rugby? Watch

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    Hey guys, well its in the title really lol. I am currently a prop but a fast one at that, my coach plays me flanker whenever he can and i want that to be my new firm position. I am big strong and kinda fast but i need to get bigger and faster soon. I am thinking of training outside over the winter doing sprinting drills and hill sprints in the park in the mornings as i need the day to revise for AS moduals. any tips on what i could do. I have quite a bit of muscle already but i now need some advice on routines, drills, and when to take breaks compared to intervals. thankz
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    (Original post by TheWaterfield)
    Quad's routine (a guy from /fit/ who plays ruggers...):


    thinks this is it. i just typed it up. not got the old template here.

    PUSH*3x5
    a form of bench press (suggest low decline BB)
    a form of shoulder press (suggest BB push press)
    a form of squat
    accessory movement a form of triceps (3x8)
    a form of abdominal work (suggest BB decline push crunch)

    PULL*3x5
    a form of pullup/pulldown (suggest neutral grip chins)
    a form of row (suggest high elbow bench pulls)
    a form of deadlift
    accessory movements biceps curl (3x8), hamcurl (3x8)
    a form of oblique work (suggest DB side bend)

    SPEED DAY
    -----------------------------------------------

    HIIT/PLYO - AM

    WARM UP

    tuck jumps*2x10
    squat jumps*2x10

    PLYO

    slams*3x5
    side throws*3x5
    overback toss*3x5
    clap pushups*3x5

    Two legged Hops*3x20mtr shuttles
    split squat jump*3x10
    Single Leg Hop*3x20mtr shuttle each leg.

    SPRINT WORK

    Bounding*3x20mtr

    40mtr shuttle jogging start 75% intensity*
    40mtr shuttle walking start 75% intensity
    40mtr shuttle standing start 75% intensity
    40mtr shuttle jogging start 90% intensity
    40mtr shuttle walking start 90% intensity
    40mtr shuttle standing start 90% intensity
    40mtr shuttle standing start 100% x3


    performed on*2*non consecutive days, with*2*consecutive days rest. depending on training and week structure this may not be possible. for me it usually looks like this.

    mon - push + squad drills
    tues - squad drills
    wed - pull + squad drills
    thurs - squad drills
    friday - speed day
    sat - rest or match
    sunday rest or match
    wow m8 thatnks alot, looks great
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    tl;dr

    What I can suggest from the title is some vigorous and regular fapping sessions
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    - Hill Sprints are a must. Upwards and Downwards.

    - Burpees

    - Hit the weights. Focus on strengh and power. Be explosive as possible. Power Snatches and Cleans, Box Jumps, Death Jumps, Squat Jumps etc
 
 
 
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