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Post by Deleted on Sept 25, 2011 12:18:02 GMT -5
Ok, the off-season is approaching and me and two other team mates have decided to do Sheiko during the 3-4 months.
Me and one of the other guys have plenty of weight room experience while the other guy is a card carrying member of the Bench & Curl Club.
I did #29 last year and enjoyed the style of training. Work capacity shot through the roof.
Which cycles would you recommend? We wont be competing, so tapering/comp. prep isn't needed.
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Post by benburgess on Sept 25, 2011 16:34:59 GMT -5
I don't think Sheiko is a good fit for the kind of abilities you want to develop for rugby. I have thought you would want explosive power, size and to leave some energy for conditioning work. Sheiko training will make you very good at grinding out the powerlifts but won't be ideal for developing the stuff above
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Post by Deleted on Sept 26, 2011 1:06:36 GMT -5
You're absolutely right, and Sheiko can't stand alone as the only strength and conditioning. But absolute strength (and some mass) is still very important, which is what we're focussing on in the off-season.
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Post by joeldibattista on Sept 26, 2011 20:10:56 GMT -5
#37 is the most 'balanced' program and a good place to start.
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Post by Deleted on Jan 2, 2012 9:55:45 GMT -5
HI
Your offseason is totally different to the UK rugby offseason, but a few years back I put two lads on a Sheiko programme in the off season
Recovery wasn't an issue as they had high GPP from the Rugby training. Both guys made excellent progress over a 3 month period. Once the season was about to begin they switched over to a Westside (Defranco) type routine
Both gained body weight, and both were faster and considerably stronger when they went back. I can't remember all of their lifts but both were backs (outside half and centre). Craig squatted 170kg, with no previous squatting experience and a reconstructed ACL. Chris hit a 200g deadlift, with no previous deadlifting experience. Both ended up benching 100-110kg. All of this was without running a peaking cycle, and was from testing maxes at the end of running a few base cycles.
In the off season I think it's an excellent way for rugby players to train, and it made a big difference to both of their playing abilities when they went back. I'm not sure of their body weights at the time, but It would have been around the 170/180 mark for Craig ,and 160-165 mark for Chris
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