University of Chicago Men's Rugby Forwards

1

2013 Summer Workout Plan for Forwards (Read 10 times)

mcskarzynski


    posted: 6/16/2013 at 12:58 PM

    University of Chicago Men’s Rugby Winter Workout Guide

     

    *All workouts should end with a 20 minute stretch session! 

    Week 1

    Monday

    Tuesday

    Wednesday

    Thursday

    Legs, Stretch

    Bi’s, Tris and Shoulders

    Position Specific Workout

    Chest, Back and Core

    For Time

    *Perform all exercises twice (except lunges)

    -55 Explosive Squats

    -70 Calf Raises

    -50 Yard Lunges

    -45 Explosive Squats

    -60 Calf Raises

    -50 Yard Lunges

    -35 Explosive Squats

    -50 Calf Raises

    -50 Yard Lunges

    -30 Explosive Squats

    -50 Calf Raises

    -50 Yard Lunges

    Stretch Sequence

     

     

    3 Sets of 10

    1. Bicep Dumbbell Curls

    1. Skull Crushers

    1. Bicep Barbell Curls

    1.Dumbbell Shoulder Press

    3 Sets of 15

    2. Dips

    2. Straight Bar Curls

    2. Triceps Extensions

    Contact the teammate in charge of your position workout

    Pyramid

    Bench Press (10, 8, 6, 4, 2, 1)

    3 Sets of 10

    -Bent Over Row

    -YTWLs

    Pyramid

    -Pullups (20,18,16,14, 12, 10)

    -Push Ups (50, 40, 30, 20, 30, 40)

    For Time

    -Plank

    -Max Sit ups in 2 minutes (Twice)

     

     

     

    Week 2

    Monday

    Tuesday

    Wednesday

    Thursday

    Legs and Stretch  

    Bi’s, Tris and Shoulders

    Position Specific Workout

    Chest, Back and Core

    3 Sets

    -Front Bar Squats

    -MAX Calf Raises

    2 Sets of 12

    -Backward Barbell Lunges

    -Calf Raises with Dumbbells in hand

    -Forward Barbell Lunges

    -Calf Raises with Dumbbells in hand

    Pyramid

    Regular Squat (10, 8, 6, 4, 2)

    Stretch Sequence

     

     

     

     21, 15, 9 Reps

    -Straight Bar Curls

    -French Press

    -Pull Ups

    21, 15, 9 Reps

    -Hammer Curls

    -Rope Triceps Extensions

    -Dumbbell Shoulder Extensions

    21, 15, 9 Reps

    -Seated Incline Dumbbell Curls

    -Diamond Pushups

    -Shrugs

    Contact the teammate in charge of your position workout

    Pyramid

    Bench Press (10, 8, 6, 4, 2, 1)

    3 Sets of 10

    -Bent Over Row

    -YTWLs

    Pyramid

    -Pullups (20,18,16,14, 12, 10)

    -Push Ups (50, 40, 30, 20, 30, 40)

    For Time

    -Plank

    -Max Sit ups in 2 minutes (Twice)

     

     

     

     

    Week 3

    Monday

    Tuesday

    Wednesday

    Thursday

    Legs, Stretch

    Bi’s, Tris and Shoulders

    Full Body Workout

    Chest, Back and Core

    3 Sets

    -Front Bar Squats

    -MAX Calf Raises

    2 Sets of 12

    -Backward Barbell Lunges

    -Calf Raises with Dumbbells in hand

    -Forward Barbell Lunges

    -Calf Raises with Dumbbells in hand

    Pyramid

    Regular Squat (10, 8, 6, 4, 2)

    Stretch Sequence

     

     

     

    21, 15, 9 Reps

    -Straight Bar Curls

    -French Press

    -Pull Ups

    21, 15, 9 Reps

    -Hammer Curls

    -Rope Triceps Extensions

    -Dumbbell Shoulder Extensions

    21, 15, 9 Reps

    -Seated Incline Dumbbell Curls

    -Diamond Pushups

    -Shrugs

    Compete with one another for time

    300 Workout

    (30 Reps of Each)

    -Jumping Squats

    -Pushups

    -Mountain Climbers

    -Diamond Pushups

    -Prison Squats

    -30 Pull Ups

    -30 Sit ups

    -30 Hindu Pushups

    -30 Knee to Chest Jumps

    -30 Chin Ups

     

    21, 15, 9 Reps  

    -Alternating Dumbbell Incline Press

    -Lat Pull Down

    2 Minutes

    -MAX Sit Ups

    21, 15, 9

    -Chest Flys

    -Wide Pull Ups

    As Long as You Can

    -Planks

    5x5

    -Kamikaze Pushups

    -Pull Ups

    3 Sets of 15

    -All Black Plank Kick Ups

     

     

     

     

    Week 4

    Monday

    Tuesday

    Wednesday

    Thursday

    Legs, Stretch

    Bi’s, Tris and Shoulders

    REST

    Chest, Back and Core

    3 Sets of 10

    -Power Cleans

    -50 Calf Raises with Dumb-ells in Hands

    -Dead Lift from Knees

    MAX IN 1:30

    -Kettle Bell Broad Jump

    -Medicine Ball Jumping Squat

    -Box Jump

    Finish

    -50 Yard Lunges with Barbell extended above head

     

     

    3 Sets of 10

    1. Bicep Dumbbell Curls

    1. Skull Crushers

    1. Bicep Barbell Curls

    1.Dumbbell Shoulder Press

    3 Sets of 15

    2. Dips

    2. Straight Bar Curls

    2. Triceps Extensions

    REST  

    21, 15, 9 Reps  

    -Alternating Dumbbell Incline Press

    -Lat Pull Down

    2 Minutes

    -MAX Sit Ups

    21, 15, 9

    -Chest Flys

    -Wide Pull Ups

    As Long as You Can

    -Planks

    5x5

    -Kamikaze Pushups

    -Pull Ups

    3 Sets of 15

    -All Black Plank Kick Ups

     

     

    Week 5

    Monday

    Tuesday

    Wednesday

    Thursday

    Legs, Stretch

     

    Bi’s, Tris and Shoulders

    Position Specific Workout

    Chest, Back and Core

    For Time

    *Perform all exercises twice (except lunges)

    -55 Explosive Squats

    -70 Calf Raises

    -50 Yard Lunges

    -45 Explosive Squats

    -60 Calf Raises

    -50 Yard Lunges

    -35 Explosive Squats

    -50 Calf Raises

    -50 Yard Lunges

    -30 Explosive Squats

    -50 Calf Raises

    -50 Yard Lunges

     

     

    3 Sets of 10

    1. Bicep Dumbbell Curls

    1. Skull Crushers

    1. Bicep Barbell Curls

    1.Dumbbell Shoulder Press

    3 Sets of 15

    2. Dips

    2. Straight Bar Curls

    2. Triceps Extensions

    Contact the teammate in charge of your position workout

    Pyramid

    Bench Press (10, 8, 6, 4, 2, 1)

    3 Sets of 10

    -Bent Over Row

    -YTWLs

    Pyramid

    -Pullups (20,18,16,14, 12, 10)

    -Push Ups (50, 40, 30, 20, 30, 40)

    For Time

    -Plank

    -Max Sit ups in 2 minutes (Twice)

     

     

     

    Week 6

    Monday

    Tuesday

    Wednesday

    Thursday

    Legs, Stretch

    Bi’s, Tris and Shoulders

    Full Body Workout

    Chest, Back and Core

    3 Sets of 10

    -Power Cleans

    -50 Calf Raises with Dumb-ells in Hands

    -Dead Lift from Knees

    MAX IN 1:30

    -Kettle Bell Broad Jump

    -Medicine Ball Jumping Squat

    -Box Jump

    Finish

    -50 Yard Lunges with Barbell extended above head

     

      21, 15, 9 Reps

    -Straight Bar Curls

    -French Press

    -Pull Ups

    21, 15, 9 Reps

    -Hammer Curls

    -Rope Triceps Extensions

    -Dumbbell Shoulder Extensions

    21, 15, 9 Reps

    -Seated Incline Dumbbell Curls

    -Diamond Pushups

    -Shrugs

    For Time

    21 Pull Ups

    15 Thrusters

    15 Pull Ups

    9 Thrusters

    5 Sets of 15

    -Hindu Pushups

    -All Black Plank Kick Ups

    21, 15, 9 Reps  

    -Alternating Dumbbell Incline Press

    -Lat Pull Down

    2 Minutes

    -MAX Sit Ups

    21, 15, 9

    -Chest Flys

    -Wide Pull Ups

    As Long as You Can

    -Planks

    5x5

    -Kamikaze Pushups

    -Pull Ups

    3 Sets of 15

    -All Black Plank Kick Ups

     


    Week 7

    Monday

    Tuesday

    Wednesday

    Thursday

    Legs, Stretch

    Bi’s, Tris and Shoulders

    Position Specific Workout

    Chest, Back and Core

    For Time

    *Perform all exercises twice (except lunges)

    -55 Explosive Squats

    -70 Calf Raises

    -50 Yard Lunges

    -45 Explosive Squats

    -60 Calf Raises

    -50 Yard Lunges

    -35 Explosive Squats

    -50 Calf Raises

    -50 Yard Lunges

    -30 Explosive Squats

    -50 Calf Raises

    -50 Yard Lunges

     

     

      21, 15, 9 Reps

    -Straight Bar Curls

    -French Press

    -Pull Ups

    21, 15, 9 Reps

    -Hammer Curls

    -Rope Triceps Extensions

    -Dumbbell Shoulder Extensions

    21, 15, 9 Reps

    -Seated Incline Dumbbell Curls

    -Diamond Pushups

    -Shrugs

    Contact the teammate in charge of your position workout

    21, 15, 9 Reps  

    -Alternating Dumbbell Incline Press

    -Lat Pull Down

    2 Minutes

    -MAX Sit Ups

    21, 15, 9

    -Chest Flys

    -Wide Pull Ups

    As Long as You Can

    -Planks

    5x5

    -Kamikaze Pushups

    -Pull Ups

    3 Sets of 15

    -All Black Plank Kick Ups

     

     

     

    Week 8

    Monday

    Tuesday

    Wednesday

    Thursday

    Legs and Stretch

    Bi’s, Tris and Shoulders

    REST

    Chest, Back and Core

    3 Sets

    -Front Bar Squats

    -MAX Calf Raises

    2 Sets of 12

    -Backward Barbell Lunges

    -Calf Raises with Dumbbells in hand

    -Forward Barbell Lunges

    -Calf Raises with Dumbbells in hand

    Pyramid

    Regular Squat (10, 8, 6, 4, 2)

    Stretch Sequence

     

    3 Sets of 10

    1. Bicep Dumbbell Curls

    1. Skull Crushers

    1. Bicep Barbell Curls

    1.Dumbbell Shoulder Press

    3 Sets of 15

    2. Dips

    2. Straight Bar Curls

    2. Triceps Extensions

    REST

    Pyramid

    Bench Press (10, 8, 6, 4, 2, 1)

    3 Sets of 10

    -Bent Over Row

    -YTWLs

    Pyramid

    -Pullups (20,18,16,14, 12, 10)

    -Push Ups (50, 40, 30, 20, 30, 40)

    For Time

    -Plank

    -Max Sit ups in 2 minutes (Twice)

     


     

     

    Week 9

    Monday

    Tuesday

    Wednesday

    Thursday

    Legs, Stretch

    Bi’s, Tris and Shoulders

    Full Body Workout

    Chest, Back and Core

     

    For Time

    *Perform all exercises twice (except lunges)

    -55 Explosive Squats

    -70 Calf Raises

    -50 Yard Lunges

    -45 Explosive Squats

    -60 Calf Raises

    -50 Yard Lunges

    -35 Explosive Squats

    -50 Calf Raises

    -50 Yard Lunges

    -30 Explosive Squats

    -50 Calf Raises

    -50 Yard Lunges

     

    3 Sets of 10

    1. Bicep Dumbbell Curls

    1. Skull Crushers

    1. Bicep Barbell Curls

    1.Dumbbell Shoulder Press

    3 Sets of 15

    2. Dips

    2. Straight Bar Curls

    2. Triceps Extensions

    Every minute on the minute for 30 minutes

    5 Pull Ups

    10 Pushups

    15 Prison Squats

    Pyramid

    Bench Press (10, 8, 6, 4, 2, 1)

    3 Sets of 10

    -Bent Over Row

    -YTWLs

    Pyramid

    -Pullups (20,18,16,14, 12, 10)

    -Push Ups (50, 40, 30, 20, 30, 40)

    For Time

    -Plank

    -Max Sit ups in 2 minutes (Twice)

     
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