I am a rugby player putting together a complex training day ie squats followed by explosive/plyometric movements. I need to do this to periodise my training and basically I run out of time to get all the sessions done in the week.
Keeping reps for squats down to 2-3 as I'm mid-season.
How's your proficiency with Oly? Mind sprinting?
Otherwise you can just do something similar to a bear complex.
I'm not sure if you wanna do plyo if your legs are beat up at all though.
I do a snatch, CJ and Back squat day (1x3) for the coming 4 weeks.
I was thinking of Squat jumps 50% load of squat, Depth Jump, OHS + CMJ, Front Squat.
Keeping volume low and intensity high.
What you think?
Go for it.
But I mean.. squat jumps + depth drops is a lot of wear and tear on your lower body.. so TBH I would base it on how you're feeling after your games and during the week....
If you are going to drop something, I would drop squat jumps first. The impact of landing with a load really gets to me. At my gym, the highest box for jumping is only 20", so I often do those loaded to increase the difficulty, but I usually step down instead of jumping back down to reduce the wear and tear.
I gave the following a go today
Depth Jumps(horizontal) 20ins 3x5
OHS + CMJ 5x3+2 (30ins)
Block Clean Pull 4x3 @110%
Frontsquat 4x2 @90%
Good session. Fatigued on FS but to be expected.
Any other ideas?
Remember this is for rugby.
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