[Alfie Hall]

Thank you Allison and Meg too for the replies

[Alfie Hall]

With the change of day:

M – light UB

T – club training

W – lowerbody strength

T – club training

F – UB strength

S – rest

S – game

Sessions can remain the same as last time just the slight tweak in days.

At least the Tuesday Thursday rugby training sessions makes more sense now.

Nice stuff, ill just get back to that then. And you think that would be better than full body? I was thinking full body would be good but also could be too much on the knees as they’ll only be having one days rest. [/quote]

Yes your body will be mashed from the game and training.

Light upper day after training promotes blood flow.

Having your lower session on the Wednesday keeps it as far from the game as possible for performance and recovery purposes.

UB strength allows you to tax the nervous system without taxing the legs closer to the game.

Total body would destroy you especially as you’ve stated that you can’t do gym training on your rugby training days. [/quote]
Perfect, thanks for the info! Really looking to enhance my performance so will crack on with the workouts you gave me before. Congrats on the 470 btw. Thanks again

[Alfie Hall]

With the change of day:

M – light UB

T – club training

W – lowerbody strength

T – club training

F – UB strength

S – rest

S – game

Sessions can remain the same as last time just the slight tweak in days.

At least the Tuesday Thursday rugby training sessions makes more sense now.

Nice stuff, ill just get back to that then. And you think that would be better than full body? I was thinking full body would be good but also could be too much on the knees as they’ll only be having one days rest.

• This reply was modified 3 months ago by  Alfie Hall.

[Alfie Hall]

Hello, an update!
I tried calling the doctors but they couldn’t get me an appointment and instead advised me to call 111, which I didn’t do and thought to give it a couple sessions. Anyway, all has been fine and got back into routine, hitting a bench pb on the returning session! Still don’t really know what happened that day but all I can say is hopefully it won’t happen again. Thanks for your replies and interest.

• This reply was modified 3 months, 1 week ago by  Alfie Hall.
• This reply was modified 3 months, 1 week ago by  Alfie Hall.

[Alfie Hall]

Thank you guys very much for all of your replies. I shall see if I can get get this checked out at the doctors. I’m not dieting and my pre meal was the same as usual as well as the lead up to the lift, so it certainly came as a shock. I cant particularly remember how the rep went but I suspect I may have held my breath or braced excessively, so it may have been a valsalva maneuver situation, but then I don’t see why I would’ve done that! I’m hoping it was just an off day and that I’ll bounce back but shall definitely get it checked out if it happens again. Thank you all again everyone.

• This reply was modified 3 months, 3 weeks ago by  Alfie Hall.

[Alfie Hall]

Good good 👍

[Alfie Hall]

Thanks for the replies everyone

[Alfie Hall]

Thank you for your responses everyone. Do you know of an example layout I could follow? I don’t really have any major weak points. When structuring for rugby injury prevention would it be best to mainly focus on compounds, I remember Bishop saying the best way for injury prevention is to get strong through all ranges of motion. Would you not advise training the day before a game ( Saturday ), if I would, then I could have a rest day after the match which I’d imagine would help with recovery, but then it’s awkward days. Thank you again.

[Alfie Hall]

Also I only have limited times throughout the week that I can access the gym and sometimes I find that I can not fit my usual workout and also rehab in together. This may seem like an obvious question but would you say focuses on rehab and not pay so much attention training until recovered.

Thanks

Next time you’re in the gym training notice how much time you spend sitting down between sets doing F all.

Great time to be doing prescribed rehab exercises IMO. [/quote]
Thank you

[Alfie Hall]

Also I only have limited times throughout the week that I can access the gym and sometimes I find that I can not fit my usual workout and also rehab in together. This may seem like an obvious question but would you say focuses on rehab and not pay so much attention training until recovered.
Thanks

[Alfie Hall]

I would possibly speak to a physio get an assessment and see if they can refer it may be that you need insoles that are made for you alongside some rehab/ exercises

Hello, thank you for your response. Do you know if there’s much of a difference between custom to your feet insoles or generic flat feet insoles?

[Alfie Hall]

Hey Alfie!! Do you currently see any physios for this? Do any rehab for it? 🙂

Hello, yes I have been. I had the issue in my right knee but around a couple weeks ago, on the same day, it went from my right but into my left!!! I’ve started doing the rehab I was doing for my right to my left. Do you think I should do my usual leg training, but light of course, or purely focus on rehab to replace that?
Thank you

[Alfie Hall]

Thank you again, how could I fit these, particularly rdls into my stipulated training days. I’d like to have a posterior day in my split but don’t see where it could be fitted in. As a recap I have rugby training Wednesday + Thursday with a match Sunday and can train any other day. I appreciate your help.

[Alfie Hall]

Thank you Bish, will take this on board. Do you recommend movments like hyper extensions and deadlifts too for injury prevention as well as core training. Thank you

[Alfie Hall]

What are the injuries you have had ?

Earlier this year I had pain in my left lower back and couldn’t squat for 4 months. I stupidly didn’t get it looked at but it eventually went, I’m not sure how it happened either, it just sort of went mid game and at the moment I’ve got patellar tendinitis. I’ve also had little niggles come from time to time in my neck and forearm.