It is no secret that, to be strong and on top of it, the best fitness training is that of strength and, specifically, the powerlifting.And if there is a sport that can boast strong and large athletes, that is rugby, whose World Cup is played these days in Japan - the final is Sunday, November 2 -.But it is not necessary to practice this sport to emulate their training, especially if you are in volume stage, the most common during the autumn and winter months.
Prepare to sweat and make many squats, dead weight and oars.We tell you a basic routine and what you have to eat to win kilos and, above all, a lot of muscle.
Rugby players strength training
We propose a 4 -day, 3 -day training with a lot of kilos load and one of intense or moderate cardio according to your needs.
Lunes - Día 1
Seadillas: 4 series of 8 repetitions.
Inclined press: 4 series of 10 repetitions.
Power Clean: 4 series of 8 repetitions.
Machine femoral: 4 series of 10 repetitions.
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Miércoles - Día 2
Back machine rowing: 4 series of 12 repetitions.
Bank press: 4 series of 10 repetitions.
Biceps Scott: 3 series of 8 repetitions
French press for triceps: 3 series of 10 repetitions
Viernes - Día 3
Dead weight: 4 series of 10 repetitions
Military press: 4 series of 10 repetitions
Power Clean: 4 series of 10 repetitions
Machine twin: 3 series of 12 repetitions
Sábado o Domingo - Día 4
Intense to moderate cardio according to your needs.Run, ride a bike, swim...Choose the one that amuses you most and dedicate it between 45 minutes and one hour.
As for food, in addition to a lottraining days.A lot of water, fruit and vegetables, and the Cheat Meal reserve it for the day you do cardio.