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- เผยแพร่เมื่อ 29 ก.ย. 2024
- In this video is a full start to finish upper body gym program for Rugby union, Rugby League, AFL and other collision/ impact sports. This program and video will educate you on the best exercises to build strength, improve performance and reduce your risk of injury. This program is well rounded and perfect for preseason and in season for an upper body session early in your training week.
IT hits all the important muscle groups in all practical planes of motion The program starts off with:
1. Horizontal Push exercise: Bench
2. Vertical Pull Exercises: Weighted Chins
3. Vertical Push/ Horizontal Pull Superset
4. Middle and Post Delt SuperSet
5. Arms: Barbell Curl, S/S military Push Up
6. Arm Finisher: Barbell Curl, Tricep Pushdown.
After Each Exercise I will be explaining the reasoning behind each exercise!What was your favorite exercise from my list vs what is your favorite exercise from your own repertoire? The challenge is doing enough but not over training!Your sets and reps will depend based on which part of ther season you are in! I explain this in the video but also in my sets and reps video!
photo by Stefan Lehner www.unsplash.com unsplash.com/p...
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. Use of this content is at your sole risk; although I am fully qualified Titled Sports & Exercise Physiotherapist but these videos are for educational purposes only. This video should not be considered an individual diagnosis of your condition or a direct rehab pathway for your injury. If you are having persisting issues please consult your closest qualified healthcare professional.
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Love your videos man! Keep it up. Would love to see cardio for rugby!
Haha ok mate you asked for it 😜. Ill add to the list. Also thx for the love mate
Does powerbuilder training is benefitial for rugby??
Can be mate but really depends on the position you play. If your a front rower you probably should prioritise strength and size for scrums, but for all rugby players explosiveness is very important, and power building programs don’t usually factor in explosive training.
It can do, more so in preseason
No overhead presses??
This is just a singular session. Vertical pressing should be in a regular program 👊
1:25 Dog that chest bounce is gonna cause issues at heavy weight, you don't appear to be in control of the barbell for the lower third of the movement. Learning to use a pause, taking a short term hit to your strength max and then being full in control of the barbell is the best approach imo. I do not buy the argument that the extra 5% weight you can push with a touch and go is resulting in any meaninful improvements to overall strength. Strength work on the bench is not the place for any kind of resilliance training you may think you are getting while crushing your rib cage.
Also yes, I fully concede that this comment screams ''random internet expert''
Thanks for sharing mate. I understand your point of view. If you want to program pause bench you can. Personally I dont like them for rugby. But in powerlifting the pause is very important.
Just no.
His bench looks fine…
Do you know any alternatives to incline reverse fly? I need to switch it up a bit but don’t know what to do instead.
cable reverse fly. cuban press are options
hey bro loved the vid would you incoproate forarm excersies at al? cheers
Probably with a farmers carry.
Great looking session! Greetings from Wigan. How many reps in season would you do for the super sets? Looking for a new upper body routine. Thanks.
Depends Edward as always! if you are doing a strength block reps will be 6-8ish reps depending and if its hypertrophy it will be 10-15 ish. but depending on who you talk to will differ
Hey Alex came here to check out the workout for pre season and just wondering I’m a prop and I can’t do pull ups what should I do instead
Lat pull down is a good option. Or you can pick a 2nd horizontal pull if you need.
please upload an excel files for all the routines would be great :D great job! trying to get back to rugby after 3 years off due to injury!
best of luck ahmed!
i have rugby programs available on
www.axerugby.com
what are some alternatives to the Middle and Post Delt SuperSet?
for shoulders? arnold press, and face pull is nice.
Yo bro thanks for the work out im starting rugby and I'm 15 playing u20 rugby I know pretty dum right🤣🤣 but I'm gonna switch to u19 next season I'm gyming for a while now aswell but going to switch my workouts to fit rugby more. Just wanted to let you know that your form in some of the workouts are pretty bad if you fix it I'm sure your gonna have much more progress in them just wanted to let you know and that's for the workout deffenetly going to use it.
No problem 👍
Enjoyed it really know what it means know to have a strong upper body in rugby sport
cheers Jason!
Cheers mate hope your having a great time
So for this workout are you saying to do all 6 workouts ?
yeah all exercises are in the same workout
Great video but how does chin ups work front delts?
what part of the video ?
3:30 there about
I want Basic rugby players full bady work out
Follow me on Tiktok mate, i have heaps
Hey If I just want power and strength how many reps in the supersets? and if I use this upper body workout would I need to train other upper body parts or does this workout covers every thing? (appart core). So could I do both your upper/lower body workouts plus my club training in which we do the cardio and conditioning?
hi mate, that would work well. sets might be more like 4x 3-8 reps. week 1 8reps, week 2 6reps week 3 5reps , week 4 4reps per set etc
Hey axe rugby do you have home workouts
i have old reels on my tiktok from covid times. but nothing yet, i will make sure to add to the list.
Can you build muscle with this session? Like is it ideal for it ?
Hi mate, the exercises can! you can always change your sets and reps to accomodate your goals. Size = 8-15 rep range
Hey man How many days a week would u do this exact upper body workout or would u have to switch it up to work different parts of the body. Or does it work everything
for a program like this 2x a week max
how many sets and reps for supersets in season?? greetings from Argentina!
Depends on your training goals! is it muscle growth, is it strength etc. Honestly depends on what you want! PUMAS!!!!!!!
@@AxeRugbyhow meny sets per exercise for peaking 👍🏻
Great session mate just wondering on the bench press would you recommend always doing a barbell press as I find I get more range of motion with just a flat dumbbell bench cheers
I think its personal choice, DB's are fantastic. I tend to do flat bar for bench and dumbells for incline but you can change up every 4-6 weeks.
I'm here from Tik tok
Welcome brother
How much reps should I do if I want to gain muscle, but I also want to loose fat should I still use this routine?
you will do both mate, you wont do one without the other! muscle can be 3-4sets x 6-12 reps... more reps generally means more hypertrophy and more muscle. but eating well is key.
Would you still recommend this now? Or as it is a year later, do you not?
In essence the program is still great. Maybe change 1 or 2 things but for this is still a great session
How long should I rest between supersets
depends on what you are after. in this video it was 3minutes
hey mate, for what biotype do you recommend this training routine? I'm 176cm and 53kg and I'm looking for workouts to increase my muscle mass, would you recommend this workout for that?
No issues there mate! Try it out!
You probably won’t gain much muscle mass till you hit puberty but you can get your strength up, explosive power, speed, fitness and foot work that’s important but and one thing with gaining muscle weight you will become slower if you don’t do explosive work or sprint sessions and get tired more easily if you don’t do cardio because when I was 15 i was 80kgs and I wanted to get more muscles mass I got up to 90kgs at 16 but I was just doing weight training bro I was slow, unfit and I was like wtf search up videos it was because I was training like a bodybuilder instead of a athlete then I learned about explosive power I’m 18 now 100kgs and can sprint a 100m 12.15 but yeah just advice what I learned
so what doesur split look like in a week
I do uppers Strength , Lowers Strength anterior bias (quads), then Uppers hypertroph, Lowers Strength Posterior Bias.
Heaps of ways to do it though
how many sets and reps for each?
Hi Jude, it depends. preseason 4 sets of 5-8 exercise for main movements like bench, 8-12 for accessory. but reallly depends. we do programs that take out the hastle!
How should you warn up
hey pal check this out th-cam.com/video/w5vOZmRUNsg/w-d-xo.html&ab_channel=AxePhysio
How about off season reps
Hi Rukshani, it depends on your goals really. But many people would tend to want to put on muscle size in the off season and therefore would use 3-4sets of 8-12 reps for their main lifts e.g. bench press, shoulder press etc.
week one: 4x12reps
week two: 4x12reps
week three: 4x10
week four: 4x8
week Five: 5 rep max test (not mandatory)
REPEAT!
Hey man I was just wondering got any alternative for the incline reverse flys?
cable reverse fly. bent over DB reverse fly
Bula
Hey my bro
What about your workout split? Do you do full body workouts or do you have a split?
I often use 3 full body OR 2 upper and 2 lower split. we sell programs also!
How many seconds of rest in between sets of supersets would you recommend ?
Love the videos by the way 💯
If you are doing like a "pump" session. probably 90s-120s, if you want more maximal strength 180-300seconds. ive always found 5 minutes too much for me i do between 120-180 for strength.
Hi, I’m a new rugby player what’s the top 3 things I should be working on?
Skillset. general strength 2-3x a week and cardio 2x wk
@@AxeRugby should I focus just on speed for cardio or cardio like exercises with little rest time
Hey dude I love this program. I really think it will improve a lot my performance at rugby.
Just a question, how many times a week do we have to do this? How can you balance this training with leg day training, explosive day training, mobility training and also rugby training with your club?
I feel a little overwhelmed thinking about having to train all this things while also training with my club, and I was wondering how do you recommend me to balance all of the trainings.
Thanks for the great content, and greetings from Spain!
in preaseason you can gym 4 days a week and cardio of some description 4 days a week, (3 run 1 bike) etc.
I have programs available that simplify it all and give you a weekly schedule etc