Overtraining??

J

johnjo101

0
Hey everyone I'm new to this forum..I play rugby at a fairly high level and we're just beginning our pre-season work..this is my regular training schedule, I'm just wondering if any of you guys think I'm overtraining or should I make some adjustments, any advice would be greatly appreciated!:)
Monday: Full weights session- Bench press, olympic lifts, bicep and tricep work, squats, lunges, core work. All pyramid sets.

Tuesday: Team practice- usually ball drills and sprints

Wednesday: Full weights session

Thursday: Plyometrics session, Upper body weights as on Monday

Friday: Team practice

Saturday: Speed workout- 10m,20m,30m sprints x10, also light plyometric work if no game the following day

Sunday: Game or running session consisting of 8 or 10 40m shuttle sprints and 4 200m sprints

I do core work everyday and take creatine before my workouts on monday, wednesday,thursday, and saturday. I take whey protein powder after all workouts.

What do ye think..any changes needed?
 
not a smart idea to do full body Wednesday and then another upper body thursday. drop thursday's weights.

and take your creatine post workout with the shake. after lifting heavy, the body is primed for nutrient uptake, including creatine. you don't even need sugar carbs to trigger it (but dextrose or maltodextrin isn't a bad idea either.
 
Hey man..thanks for the advice, do you think I should take the creatine before and after workouts?
Our coaches say we gotta do the 3 weights sessions a week and fit them around our 2 practices and plyo sessions...do you think I should switch the upper body work to another day?
 
yeah i think u're def training too much.. as malkore said it's not a smart idea on doing the upper body on wed n thurs.. instead of doing your Full Weights sessions.. you can concentrate on different muscle groups on the 3 days then you'll give your muscles suffient time to rest..atleast for your schedule anyway.

with the supplements.. creatine isn't needed after imo.. before should be enough
 
just take creatine AFTER. creatine doesn't get processed nearly fast enough to be a benefit during your workout. that's not its purpose. it replaces what you use up, so post workout is most logical. no need ot exceed 5g a day.

do you need 3 weight sessions a week or work full body 3x week? cuz if its the former, make wednesday an upper body, and thursday lower body, and keep monday as full body (or some combination). on full body day, only do heavy compound exercises: squats, deadlifts, pullups, benchpress, and the abs.
then on leg day, do a little less weight, around 8-10 reps, but hit the leg press, lunges, leg curls, calf raises...etc...more isolation. same on upper body day...still bench press, pull ups, and add some barbell rows, military press, and a couple sets for arms...nothing extreme.
 
You must log in or register to reply here.
Back
Top