Developing Your Three Repetition Maximums
Once again we recommend for rugby players under 18 years of age that you only use the three repetition maximum as your gauge for strength training using free weights - safety and care is your priority Start by determining your 3 rep max (RM) for each exercise or muscle group. That's the maximum amount of weight you can lift for only 3 repetitions (that will be different for each muscle group and will change over time). Use that number to determine progression of weight. Record each lift and record every session you complete - refer to our use of technology article Note: As strength builds, your 3 RM will change. Adjust weight accordingly throughout each workout. - I repeat - resets your 3 RM every 4 to 6 weeks and re adjust - there are occasions that you will notice a lift our push, pull exercise is becoming too easy - and that you can complete more than the required repetitions for the exercise - in these cases make the adjustments in small increments ( 2.5kg, or 5kg changes)Sample 12-Week Training Plan For Strength
Try this rep scheme on core moves like bench press, squat, and deadlift during your workouts to build more muscle and strength.- Week 1 (Load): 2x10 reps at 60% - 3RM
- Week 2 (Load): 3x10 reps at 65% - 3RM
- Week 3 (Unload): 3x10 reps at 60%- 3 RM
- Week 4 (Load): 3x10 reps at 70% - 3 RM
- Week 5 (Load): 3x5 reps at 70% - 3 RM
- Week 6 (Load): 3x5 reps at 75% - 3 RM
- Week 7 (Unload): 3x5 reps at 70% -3 RM
- Week 8 (Load): 3x5 reps at 80% -3 RM
- Week 9 (Load): 3x3 reps at 70% -3 RM
- Week 10 (Load): 3x3 reps at 75% -3 RM
- Week 11 (Unload): 3x3 reps at 70% -3 RM
- Week 12 (Load): 3x3 reps at 80% -3 RM
http://rugbyacademy.org.au/developing-your-three-repetition-maximums/
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