In this programme, well use the Double Rep Method.

Now lets get to it: the Double Rep Method manipulates work:rest periods to
increase mass. For many the challenge is found in every rep and set because you
have something to constantly focus on so make sure you bring a stop watch!
For this method, choose a weight at 80% of your 1 rep max (1RM) and rep out
your max (Im guessing you can probably get 8 - 12 reps out, any more and the
weight is too light). Rest for a short period 15 - 30 seconds, then perform some
more reps (1 - 3), keep going until you have reached double the number of reps
you completed in your first set.
Sound simple enough?
Your programme starts on the next page

Session

Exercise

Back Squat

Shoulder Press

Notation
(Sets x Reps @ Load, Tempo, Rest)
1 x Max @ 80%
15 - 30 seconds
1 x 1 - 3 @ 80% until completion
10 - 20 seconds

Notes
Max out on your first set (8 - 12 reps
probably) double that number then
that is your target. Once you have
reached that target move onto the
next exercise.

1 x Max @ 80%
15 - 30 seconds
1 x 1 - 3 @ 80% until completion
10 - 20 seconds

Get Bigger for Rugby: 30 Day Workout

Weeks 1 - 4

Romanian Deadlift

Hands Wide
Upright Row

Incline Bench
Press

Bent Over Row

1 x Max @ 80%
15 - 30 seconds
1 x 1 - 3 @ 80% until completion
10 - 20 seconds

1 x Max @ 80%
15 - 30 seconds
1 x 1 - 3 @ 80% until completion
10 - 20 seconds

Slight bend in the knee, shoulder

blades tight, all the movement is
through the hip.

Hands just over shoulder width apart,

keep the elbows high.

1 x Max @ 80%
15 - 30 seconds
1 x 1 - 3 @ 80% until completion
10 - 20 seconds
1 x Max @ 80%
15 - 30 seconds
1 x 1 - 3 @ 80% until completion
10 - 20 seconds

Maintain posture, shoulders should

be in front of the bar throughout.

1 x Max @ 80%
15 - 30 seconds
1 x 1 - 3 @ 80% until completion
10 - 20 seconds

Work one side of the body until

completion then the other side

1 x Max @ 80%
15 - 30 seconds
1 x 1 - 3 @ 80% until completion
10 - 20 seconds

Work one side of the body until

completion then the other side

SA DB Bench Press

SA DB Row

Get Bigger for Rugby: 30 Day Workout

Weeks 1 - 4

Session

Exercise

Notation
(Sets x Reps @ Load, Tempo, Rest)

Notes

Deadlift

1 x Max @ 80%
15 - 30 seconds
1 x 1 - 3 @ 80% until completion
10 - 20 seconds

Max out on your first set (8 - 12 reps

probably) double that number then
that is your target. Once you have
reached that target move onto the
next exercise.

Snatch Grip
Shoulder Press

1 x Max @ 80%
15 - 30 seconds
1 x 1 - 3 @ 80% until completion
10 - 20 seconds

Hands wide (snatch grip) behind the

head press

Leg Press

1 x Max @ 80%
15 - 30 seconds
1 x 1 - 3 @ 80% until completion
10 - 20 seconds

DB Front Raise

1 x Max @ 80%
15 - 30 seconds
1 x 1 - 3 @ 80% until completion
10 - 20 seconds

Bench Press

1 x Max @ 80%
15 - 30 seconds
1 x 1 - 3 @ 80% until completion
10 - 20 seconds

Feet High
Inverted Row

1 x Max @ BW
15 - 30 seconds
1 x 1 - 3 @ BW until completion
10 - 20 seconds

DB Flyes

1 x Max @ 80%
15 - 30 seconds
1 x 1 - 3 @ 80% until completion
10 - 20 seconds

Lat Pull Down

1 x Max @ 80%
15 - 30 seconds
1 x 1 - 3 @ 80% until completion
10 - 20 seconds

Keep the body in a straight line

(posture strong) pull up as high as you
can (chest to bar)

Pull down in front of your face to the

sternum.

And here are some notes that will assist you:

Key
SA = Single Arm
SL = Single Leg
EA = Each Arm
EL = Each Leg
DB = Dumb Bell
KB = Kettlebell
BW = Bodyweight Alt = Alternate

ES = Each Side
MB = Med Ball

Sessions
The programme is split into sessions rather than days. This will allow you to personalise the
sessions to meet your personal schedule and allow rest days when your body needs it. Do all
the sessions, not just the ones you enjoy!
During your season, the sessions you choose will be dependent on the volume of your
practices and the intensity of games you have played that week. For example, if you have
played an extremely competitive game on the Saturday, take Sunday as your rest day then
Monday may well be a low weight, high volume session. If you had a relatively easy game or
only played for 20 minutes as a substitute then you may look to work a more intense session
on Monday.

Weight Prescriptions
Were going to be using percentages to prescribe weights for each working set. These weights
may need to be adjusted for certain individuals for a number of possible reasons. What I
would suggest for all level of athletes is the mantra of:
Form over load.
In other words, leave your ego at the gym door, technique over bragging how many KGs you
had on the bar is key.
The weight prescribed is a percentage of your 1 repetition maximum (1RM).
For example if your 1RM in the squat is 100kg and the prescription is 5 x 5 @ 80%, you would
lift 5 sets of 5 reps at 80kg (80%). Often, the movement is more important than the weight
however.
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Especially at advanced levels, you may decide to sacrifice some weight in order to get a better
range of motion.
Tempo
Some notation may include a tempo.
Tempo is the speed in which you perform the lift or a certain aspect of the lift. Tempo is a
variable you can manipulate to vary workouts or create conditions in which to focus your
attention on specific physiological characteristics. Tempo is usually dictated by four numbers
following the exercise prescription/notation.
Here is an example Squat: 10 x 10 @ 60% 4010 (tempo is bolded)
The first number refers to the eccentric muscle contraction of the lift. Eccentric is when a
muscle lengthens, and this usually occurs when lowering the weight.
The second number is the pause between the eccentric muscle contraction (lowering the
weight) and concentric muscle contraction (lifting the weight).
The third number is the concentric muscle contraction (when the muscle shortens). This is
traditionally when the weight is lifted.
The fourth number is the pause between the completion of the concentric action and
beginning of the next repetition.
With this in mind, lets look at our example
Squat: 10 x 10 @ 60% 4010
This squat, with a 4010 tempo would have you take 4 seconds to lower the bar (flexing the hip
& knee) into the bottom position. With no pause, you then take 1 second to extend the knees
and hip back to the standing position, and then immediately start the next repetition without a
pause. Tempo is absolutely key.
Thats it.
Let me know how programme goes for you (kevin@rugbydump.com)!

- Kevin
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