David Boyle is a level 3 Master Coach and board member with the Australian Strength & Conditioning Association. David has also worked with the Wallabies (national Rugby Union team) and Kangaroos (national Rugby League side), and is one of the best Rugby Union trainers in the world.
Any training we do is all about ” intensity and overload” and overload should not be mistaken for “Fatigue”. And, if you want to train Speed, train Speed! Power train power, Strength! Train Strength and Endurance Train Endurance!
Lets choose STRENGTH, Has anyone been told they are too strong! Well, I have certainly never heard it! So let’s talk strength and in particular the “Wendler System”, it has been around a long time and is successful. If you train as stated above then it is a perfect system, it can also be manipulated to include hypertrophy, endurance, rehab or any other supplementary related strength component.
This also allows us to offer much program variation through these supplementary lifts while maintaining the mainstay COMPLEX Movements.
For those not familiar with the Jim Wendler system, it is simple and a manipulation 1rm % on a four week rotation. There is a discipline and mental aspect, YOU HAVE TO KEEP “INTENSITY AND OVERLOAD LEVELS”. As seen in table below.
|
Protocols |
Reps & Set 1RM % |
|||||
|
Week 1 |
5 |
5 |
5 |
5+ |
5-3-1 |
|
|
0.55 |
0.65 |
0.75 |
0.85 |
|||
|
Week 2 |
3 |
3 |
3 |
3+ |
||
|
0.6 |
0.7 |
0.8 |
0.9 |
|||
|
Week 3 |
5 |
3 |
1+ |
|||
|
0.75 |
0.85 |
0.95 |
||||
|
Week 4 |
5 |
5 |
5 |
5+ |
||
|
0.4 |
0.5 |
0.6 |
0.7 |
|||
|
After week 4 add 2.5kg to upper body 1RM & 5kg to lower body 1RM & recalculate |
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Happy training.
David Boyle
David Boyle is a Level 3 Master Coach and Board Member of the Australian Strength & Conditioning Association
Please click here to learn more about David Boyle and purchase his Rugby Union Training Programs.
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