Flexabily Work/training

[nathanlowe]

Now i started this workout last week. I managed everything at 5 x 5 so im looking to add more weight next week to each exersise or improve on reps for chins and pullups.

How do you guys think that this looks. Im wanting to gain strength.
Push,Pull,Legs

Bench press, Millitary Press, Dips 5 x 5
Weighted Situps 3 x 10
10 mins on treadmill and 10 lengths of swimming

Bent over barbell row, chinups, pullups - 5 x 5
Weighted Situps 3 x 10
10 mins on treadmill and 10 lengths of swimming

Squats, Romanian Deads, Calf raises - 5 x 5
Weighted Situps 3 x 10
10 mins on treadmill and 10 lengths of swimming

Im just wondering, as i play rugby, how can i improve my flexabilty. Id like to beable to reach down and touch my toes without bending my legs etc. things like that.

 

[Witchblade]

Training age? Goals?

Looks decent, but not great.

 

[nathanlowe]

I started in June last year when i was 15. I didnt really have a clue what i was doing so i did everything.
In november i stuck to a routine for around 2 monthes and made some strength gains, but it was high volume and full of Isolations.
I have now followed this routine for 1 week now.

Im 16. between 170 and 177 pounds. 6 foot tall. Im looking to get stronger.

 

[Witchblade]

Stronger in the gym or stronger in rugby?

Your routine is a strength/hyperthrophy orientated one. It won't help you much for rugby.

Stretching is just like regular weightlifting, only a lot easier. Just stretch, stretch, stretch and progress your stretches.

 

[nathanlowe]

Id say i want to just get generally stronger and not concentrate on the rugby.
As i only have 2 more games at u16s level i dont know if im going to go upto u18s.

 

[Witchblade]

For gym strength, a higher frequency will benefit you more. Look into mad cow's 5x5 program (in FAQ) for something very similar to what you currently have with the exception of fullbody days.

Advantages:
- greater emphasis on horizontal strength (more important than vertical)
- higher frequency => more strength
- periodization