Trying to Fit Lifting with Practice

[JimDugba]

Before playing rugby I used to lift 4 days a week Monday Tuesday Thurs. Fri, with some variation of P/RR/S. That was high school, now in college i am playing rugby. 2 1/2 hour practices Mon, Weds, Thurs., and games on Saturday.

I've tried lifting after practices and I feel very weak and tired during my workout (obviously), lifting before is not an option becuase of school, and I am essentially unable to lift sat. and sun. becuase I am too sore for the game.

My question is what type of work load in terms of lifting would you suggest while practicing? One of my main concerns is preventing injury because the added workload of lifting and the nature of the sport. And I understand that by playing rugby i'm probably not going to be able to put on very much size, but i'm trying to optimize my training to attempt to gain as much mass as possible or at least maintain what I have.

 

[fUnc17]

Full body on tuesday, light volume, heavy weight. saturday work in some bodyweight stuff, maybe a circuit. Pullups, pushups, 1 leg squats and their variations will keep you busy for quite some time.

Try working up to 1 arm pushups, divebomber pushups, 1 arm 1 leg pushups, etc. Low reps with 1 arm stuff. There are alot of variations and it will help maintain strength during your season

Just make sure you listen to your body, because that is a shitload of activity. I would take every 4th week off.

Maybe something like...

Dumbell snatches 3x5 each arm
Deadlifts 3x5
Weighted pullups (I would do ladders)
Front squats 3x5
Standing Mil press or bench press, whichever you prefer 3x5
ab rollouts and whatever you'd like for core work... just don't overdo it. I'd go 1-2 exercises. Planks and and a rotational exercise probably.
stretch
done.

try to get it done in under an hour, optimally 45min. But take as much time in between sets, and reps when necessary. Especially on the deadlifts. And DO NOT go to failure, keep at least 1-2 reps in the bank. Your goal is to maintain your strength so when its offseason you can make strength gains for the next season.

 

[JimDugba]

ic ic, so weights essentially once a week, and body weight once a week. That's pretty much what i've been limiting myself to. I love rugby but I want to lift also, bummer.