Steve Teahan
01-19-2006, 07:24 PM
Background:
17 years old
5'11 - 183lbs.
Bench: 205lbs. (230)
Squat: 275lbs. (300)
Deadlift: 350lbs. (365)
Power Clean: 175lbs. (185)
(Goals by March 1st)
Currently lifting two or three sessions a week, two days a week (sometimes two sessions on sunday, AM & PM). Also, rugby practice two days a week combined with conditioning a few days a week.
As far as rugby background goes, this is my first year, but I am crazy about the sport already. I'm in my senior year in high school, and intend to play throughout the next four years of college.
Weight Training Sessions:
Lower - Sunday
Morning - Explosive lifting and extra hamstring work
Cleans
One-arm Snatches
Jump Squats
Hamstring Curls - with intention of hypertrophy
Evening - Strength based work
Heavy compound pull or squat for 3-5 rep max
Squat variation or deadlift variation depending on the above choice
Unilateral work, lunges, bulgarians, etc
Upper - Tuesday
Horizontal/Vertical Pressing movement for 3-5 rep max
Heavy rows or variation
Weighted Dips
Shoulder/Rotator work
- I'll also perform GHRs after rugby practices (twice a week).
17 years old
5'11 - 183lbs.
Bench: 205lbs. (230)
Squat: 275lbs. (300)
Deadlift: 350lbs. (365)
Power Clean: 175lbs. (185)
(Goals by March 1st)
Currently lifting two or three sessions a week, two days a week (sometimes two sessions on sunday, AM & PM). Also, rugby practice two days a week combined with conditioning a few days a week.
As far as rugby background goes, this is my first year, but I am crazy about the sport already. I'm in my senior year in high school, and intend to play throughout the next four years of college.
Weight Training Sessions:
Lower - Sunday
Morning - Explosive lifting and extra hamstring work
Cleans
One-arm Snatches
Jump Squats
Hamstring Curls - with intention of hypertrophy
Evening - Strength based work
Heavy compound pull or squat for 3-5 rep max
Squat variation or deadlift variation depending on the above choice
Unilateral work, lunges, bulgarians, etc
Upper - Tuesday
Horizontal/Vertical Pressing movement for 3-5 rep max
Heavy rows or variation
Weighted Dips
Shoulder/Rotator work
- I'll also perform GHRs after rugby practices (twice a week).