Weight training script

Question 1

Weighted Pull Up

Answer 1

Intro: Strengthens lats, biceps, and upper back for pulling power.

Weight/Reps/Sets:

Weight: 20kg (80% or my 1 rep max).
Reps: 4-6 reps
Sets: 3-4 sets (2-3 min rest)
% of 1RM: 70-85% to build muscular strength.

Agonist muscle: Latissimus dorsi
Antagonist: Deltoids

Muscle Contractions:

Concentric: Lattisimus Dorsi Pulling up (shortening of muscles)
Eccentric: Lowering down (lengthening)
Isometric: Core stabilizes body

Focus: Strength for upper body pulling power.

Link to Rugby: Enhances tackle strength and grip control in contact situations.

Safety: Warm-up, controlled movement, avoid swinging, use a spotter if necessary.

Question 2

Kettlebell Swings

Answer 2

Intro: Full-body exercise targeting glutes, hamstrings, core, and back.

Weight/Reps/Sets:
Weight: 17kg (50% of my 1RM)
Reps: 12-15 reps
Sets: 3-4 sets (1-2 min rest)

% of 1RM: 60-70% for strength focus.
Focus: Strength and explosive power in lower body and core.

Muscle Contractions:
Concentric: Hip thrust (shortening of muscles)
Eccentric: Controlled swing back (lengthening)
Isometric: Core stabilizes

Link to Rugby: Enhances explosive power, sprinting, and tackling.

Safety: Neutral spine, engage core, avoid overextension, start with lower weight.

Question 3

Dumbbell Shoulder Press

Answer 3

Intro: Targets deltoids, triceps, and upper chest for overhead strength.

Weight/Reps/Sets:
Weight: 17kg (75 percent of my 1RM)
Reps: 6-8 reps
Sets: 3-4 sets (1-2 min rest)

% of 1RM: 70-85% to build strength.
Focus: Strength for shoulder and upper body pressing power.

Muscle Contractions:
Concentric: Pressing up (shortening of muscles)
Eccentric: Lowering down (lengthening)
Isometric: Core stabilizes torso

Link to Rugby: Improves strength for pushing, tackling, and scrummaging.

Safety: Keep neutral spine, avoid arching back, controlled descent.

Question 4

Split Squat

Answer 4

Intro: Targets quadriceps, hamstrings, and glutes for single-leg strength.

Weight/Reps/Sets:
Weight: Dumbbells (6-12kg)
Reps: 8-10 reps per leg
Sets: 3 sets (1.5 min rest)

% of 1RM: 70-80% for strength development.
Focus: Strength for unilateral leg power and stability.

Muscle Contractions:
Concentric: Pushing up from bent leg (shortening)
Eccentric: Lowering body (lengthening)
Isometric: Core stabilizes

Link to Rugby: Helps with balance, tackling power, and maintaining a strong base in contact.

Safety: Keep knee aligned, avoid hyperextending back, maintain upright torso.

Question 5

Bent Over Row

Answer 5

Intro: Strengthens lats, rhomboids, traps, and biceps for pulling strength.

Weight/Reps/Sets:
Weight: 28kg (80% of 1RM)
Reps: 6-8 reps
Sets: 3-4 sets (1.5-2 min rest)

Focus: Strength for back and bicep power.

Muscle Contractions:
Concentric: Pulling up (shortening)
Eccentric: Lowering weight (lengthening)
Isometric: Core stabilizes

Link to Rugby: Improves pulling power for scrums, tackles, and rucks.

Safety: Maintain neutral spine, avoid swinging, keep elbows close to body.

Question 6

Bench Press

Answer 6

Intro: Targets pectorals, triceps, and deltoids for pressing power.

Weight/Reps/Sets:
Weight: 55kg (Around 80% of 1RM)
Reps: 4-6 reps
Sets: 3-5 sets (2-3 min rest)

Focus: Strength for upper body pushing power.

Agonist: Pectorals
Antigonist: Lattisimus dorsi
Muscle Contractions:
Concentric: Pectoralis major and minor Pressing up (shortening)
Eccentric: Lowering down (lengthening)
Isometric: Core stabilizes

Link to Rugby: Improves strength for pushing in scrums, tackles, and fending off opponents.

Safety: Use spotter, maintain controlled movements, avoid bouncing bar.

Question 7

Weighted Plank

Answer 7

Intro: Strengthens core, lower back, and shoulders with added resistance.
Weight/Reps/Sets:

Weight: 24kg (80% of 1RM)
Reps/Duration: Hold for 30-45 seconds
Sets: 3-4 sets (1.5-2 min rest)

Focus: Strength for core stability under resistance.

Muscle Contractions:
Isometric: Core, abs, and shoulders hold position without movement.

Link to Rugby: Enhances core stability for balance, tackling, and scrummaging.

Safety: Maintain straight body, avoid sagging hips, controlled breathing.

Question 8

Back Squat

Answer 8

Intro: Targets quads, hamstrings, glutes, and lower back. Improves leg strength and stability.

Weight/Reps/Sets:

Weight: 60 kg (67% of 1RM)
Reps: 4-6
Sets: 3-5 (2-3 min rest)
% of 1RM: 70-85% for strength.

Main muscle agonists: Quadricepts
Main muscle antagonists: Hamstrings

Muscle Contractions:

Concentric: Quadracep standing up (shortening muscles)
Eccentric: Hamstring lowering down (lengthening)
Isometric: Core stabilizes

Focus: Strength for legs and hips.

Link to Rugby: Boosts leg power for tackling, scrummaging, and sprinting.

Safety:

Keep back neutral, knees aligned with toes.
Use a spotter or safety bars.
Warm up and control movement.
Depth Appropriateness.
Use safety bars or pins at a height slightly below your squat depth to catch the bar if you fail.