How To Get A Rugby Player’s Physique: Part 2

[@abdullahrashid4992]

Keep it up coach, We are learning a lot from your content! Love from Pakistan ❤❤❤❤❤❤

[@CoachFmt]

I’m happy it’s helping / you’re learning, thank you 🙌.

[@Meek528]

Thanks coach 💪💪

[@CoachFmt]

No worries!

[@lucasfranceschini7952]

super nice video! thanks for all this knowledge shared with us. but I have a question: In the challenge at the end with the Back squats going straight to the front squats, should I increase the weight after every set as the reps are going down? And should i do the 3 sets without a rest in between? Actually those were two questions hehe Thanks!

[@CoachFmt]

Good question mate. So firstly, remember your doing front squats into back squats (not the other way round). YES, increase the weight as you descend down the reps. The exact % of RM will depend on your f squat : b squat ratio; however, a general guide would be to complete 5 reps on front squat with 2 'reps in reserve', then perform 10 reps on the back squat straight after. You want the last set (3 reps on front squat) to feel like a 3RM...then get into the back squat and take 6 reps (or even up to 10 reps if you can while maintaining form!).

[@lucasfranceschini7952]

@@CoachFmt thanks!! Will try it this week

[@CoachFmt]

@@lucasfranceschini7952 nice - let me know how you go 🙌

[@Luphiwe-u7o]

Can't wait for more when are arms coming I love ur work❤

[@CoachFmt]

Not the most relevant for rugby, but definitely something I’m going to discuss. Coming soon…

[@manuworld9237]

awesome

[@CoachFmt]

🎩 Thanks 🙏.

[@manav2295]

Can I replace the Romanian deadlift with trap bar deadlift?

[@CoachFmt]

Trap bar deadlifts are great, we use them all the time. But it will completely depend on your overall programme and your goals etc, because RDL is a hinge pattern whereas TB deadlift can be performed almost as a squat pattern.

[@leendert16]

What multiplier do you add for the RDL?

[@CoachFmt]

Hi mate, not sure I understand the question. Do you mean how do I typically progress it? Or, what numbers do I use to know guys are tracking well?

[@justinmarkus]

is the bodyweight ratio in lbs or kgs

[@CoachFmt]

KGs

[@MJ20098]

hey I am 15, height:5,9 and 70 kg my upper body is big strong and aesthetic but im struggling to grow my lower body mainly size any suggestions?

[@ryanmoffett6788]

Begin ure workout with 7 minute high intensity static bike... Focus on exercises that use all you're leg muscles eg:sqaut, lunge ect... Deadlifts, jump sqauts them finish off with high resistance 10 min high intense bike ride static

[@CoachFmt]

if you’re 15 you won’t like this answer...But here it is: stick with it and give it time. Master the movements (squat, deadlifts, lunges and RDLs). Make sure you’re training your legs for strength at least once a week in season. In doing so you’ll slowly get stronger and you’ll be able to use greater loads at 70% in the offseason compared to the previous year. During the off season you’ll be able to increase volume of lifting, which will help grow the legs. Check out my video “rugby strength training secrets” for some ideas on muscle growing methods for when you’re playing less rugby and can smash the legs a bit more.

[@ronbackal]

God, it's like 150 kg+ romanian deadlifts!

[@CoachFmt]

Haha, yes indeed - 180kg features in the video. It was on a heavy week of course. At the tail end of the BSF programme.