Getting fit with SwordsMaster

[Strike For The South]

Congrats Swordsmaster! your the 100th person to tell me to use the spell check Honestly though thanks Ill try to change some things

[SwordsMaster]

Congrats Swordsmaster! your the 100th person to tell me to use the spell check Honestly though thanks Ill try to change some things

You know what they say: Vox populi, vox dei. Maybe you should listen....

Weights for football are going to be a lot higher for rugby though. You don't have the constant running in football so the emphasis is more on size than in rugby. I'm about your size proportionatly (6'2 215), I was actually going to do rugby this spring but got shin splints I was a good size for rugby team but the football players are all much thicker. Even at my school which is hardly athletic. 6 foot 226 is what you'd expect for a football player.

Yeah, I noticed yankees just can't play rugby. They look big, they are fast, but they still lose. Then again there aren't that many american football teams in Europe.

[ah_dut]

Cottage Cheese is good for pre bedtime as it absorbs very slowly (it's casein.) for a post workout drink, chocolate milk is good, as is whey in milk or with some other carb source (say gatorade?)

Strike For The South...try eating more for lunch. Good to see a decent breakfast.

I don't pretend to understand football and I know you may not be overly interested in a weights program but try Joe DeFranco's Westside for skinny b********s
http://www.defrancostraining.com/art...s_westside.htm

[SwordsMaster]

Ok, sorry about the delay, my dear potential six-pack sporters, I've been injured, and Real Life in general was quite hectic.

Nuff complaining, let's get down to business.

So you mosey down to the gym. And there it is, the room full of fat, skinny, strong, weak, but most of all sweaty guys (or girls - the feminists have won this one -), and as you watch them manhandling weights of different sizes, shapes, colours and composition you wander what to do next. Here is the latest addition to SwordsMaster's training routines' family.

This program consist of mostly complex exercises, and the goal is both to build some muscle without spectacular results - something like 4 lbs a month until you reach your optimal shape, then it will get slower, and you'll have to shake it up -
; and to lose some weight.

So to start thigs off (and assuming you are warmed up):

10-8 min row. Get on the rower, set the reistance to 5, and the distance to 2000 m or yards. You MUST do the distance in under 10 min. The optimum is 7.30, but 8 min is a good goal.

After this, you set off jogging for 30 min or 3 miles trying to sprint for at least 10 % of the total distance (I do laps on a 1 mile circuit, with 2x100 m sprint on every lap).

Then you are finally ready to do some weights. There are 2 "setups" for convenience I call the MWF setup first, and then the TTh setup.

On MWF, you will:

Dips: 5 sets of 10. I like them supersetted with pullups for completeness
Pullups: 5 sets of 8, aiming at 5x10.

Bench press: If you can, do a loading (3 set) and then the heavy (3 set) stages: Mine are loading :3x6 for the loading stage, and 3x8 for the heavy one.

Superset the bench press with a prone row machine or set it up youself. with similar sets.

And that's it for the day. Go home ang get a nice meal.


On TTh you will:

Warm up:

Squats:
2x10 loading: progressively get lower and lower, with good posture.
3x8 heavy: start low, and stay low. A greater range of motion means more muscle being worked.

Clean-jerk: 2x6 loading. This is a complex exercise, get the form right before starting to put on heavy weight.
3x6 heavy. This exercise will work every muscle in yur body.

Lastly: Deadlifts: 3x6 loading
2x6 heavy. At this stage, your legs should be in bits, so keep good form.

After this, stretch your legs, and if you feel energetic, fill in with some ab work.

What I also like to do, is on Saturday, go to the swimming pool for an hour. You will feel completely refreshed on Monday.

Last thing: after 3 weeks of pushing the weight up, on week 3 drop it by about 20%. On week 4 your threshold will be much improved.

Enjoy. And use responsibly.