Perform repetitions with a work:recovery system. MT5 Repetition Sprints: Sprint 5 x 22 metres as fast as possible with a walk back recovery between repetitions and then rest actively for minutes before next set. Sprint 5 x 10 metres as fast as possible with a walk back recovery between repetitions and then rest actively for minutes before next set. Sprint 5 x 78 metres as fast as possible with a walk back recovery between repetitions and then rest actively for minutes before next set.
Sprint 5 x metres as fast as possible with a walk back recovery between repetitions and then rest actively for minutes before next set. Crossover side lunges — standing in balanced athletic position on balls of fee knees slightly bent with hands up in front of body pivot on left foot and crossover lunge with right leg and then repeat in other direction for 3 sets of 10 repetitions each side.
Double leg hurdle jumps or long jumps 3 x 10 repetitions or select 4 exercises from jump training and do contacts per workout. Pro Agility man on man — facing each other 1 metre apart, 1 player turns and sprints to a cone 5 metres away then to a cone 10 metres and then back to start, other player has to react to partner and race him to the finish. Speed Walk into sprint repetitions of each of the following distance with a walk back recovery in between and 5 minutes active rest between sets.
Goal line to 22 metres 22m , goal line to half way line 50M , goal line to far 22 metres 78m. Warm Down Stretching for 10 minutes all major muscle groups particularly glutes, hamstrings, quadriceps, calves, groin and hip flexors. A total body flexibility program is essential to ensure that the muscles are at optimal length to produce force and also so that body parts are free to move through a complete range.
This alone will improve your speed of movement. Ashley Jones Strength Conditioning Coach Forget the complicated spilt training programs, forget the long workouts, you…. Ashley Jones specialist in the physical preparation of rugby athletes. Save my name, email, and website in this browser for the next time I comment.
In a New Zealand study Bird et al, , the injury rate was cited as Adherence to a year round strength and conditioning program. Vigilance of officials to foul play and severe penalties for instigators of foul play.
Education of players for the laws of the game. Use of protective gear at practice and especially during games. Or pack uncontested scrums to minimise any injury potential. Tokyo Training — Ricoh Rugby I was recently in Tokyo and was able to spend time with a colleague and…. Share via: Facebook Twitter LinkedIn. The strength of the Rohrig EDP is the focus on the individual. The program is tailored to enable each player to reach their potential within a successful team environment, with the intention of helping individuals to become not only great players but also great people.
The program commences with a 3-day Performance Camp on the last weekend of January each year where a squad is then identified and selected. The program is designed to build the physiological capabilities, performance mindset, core skills and position specific skill set of each player.
Each EDP member receives individualised strength and conditioning programs, recovery, nutrition education, performance reviews, tracking and a progressive skill development program. Training sessions are focussed on individual core skills, position specific skill development and individual skill deficiency work.
Players train every week on a Wednesday night from February to August 26 weeks. Players are given individualised periodised strength programs throughout the pre-season and in-season phase and are regularly tracked and reviewed. This includes skin folds, nutrition education seminars, hydration strategies and if required customised supplement plans.
Players are closely monitored weekly throughout the season to ensure their overall wellness and health is upheld. Ultimately, kg would cease to be the trigger for adaptation and, because your body is so very adaptive, it would actually find ways to make lifting that kg easier.
In short, strength could actually diminish. If, however, you lifted kg and then, in a future training session, kg, your strength would increase. This is the very essence of periodisation. A periodised plan is designed to grow with you so your fitness in this case, strength slowly but surely improves.
There are lots of different types of periodisation — some of which are described below — but, one thing is for sure, if you want to make progress, you need to follow a periodised plan! Linear periodisation. Linear periodisation is the simplest form of progression and yet many people fail to use even this most basic method. Linear periodisation simply means adding weight to the bar week by week until you are no longer able to do so. It works very well for beginners and early intermediates but is of less use for advanced lifters who are close to their genetic potential.
The example below shows weekly progressions for the squat although this method can be used for all exercises within a workout. Week 1 — 3 sets of 5 reps 60kg. Week 2 — 3 sets of 5 reps Week 3 — 3 sets of 5 reps 65kg.
Week 4 — 3 sets of 5 reps Week 5 — 3 sets of 5 reps 70kg. Week 6 — 3 sets of 5 reps Once it is no longer possible to continue adding weight to the bar, the lifter as a couple of options. Step periodisation. Step periodisation is similar to linear periodisation except there is a strategic deload every few weeks to try and maintain forward progress.
This means that lifters have workouts where the load is reduced which should provide a mental and physical break allowing longer progress. Week 5 — 3 sets of 5 reps 65kg. Week 7 — 3 sets of 5 reps 65kg. Week 8 — 3 sets of 5 reps Week 9 — 3 sets of 5 reps 70kg. Week 10 — 3 sets of 5 reps Week 11 — 3 sets of 5 reps 70kg. Week 12 — 3 sets of 5 reps Week 13 — 3 sets of 5 reps 70kg. Week 14 — 3 sets of 5 reps Week 15 — 3 sets of 5 reps 75kg.
Week 16 — 3 sets of 5 reps Week 17 — 3 sets of 5 reps 75kg. Week 18 — 3 sets of 5 reps As you can see, progress is slower because workouts are repeated several times before moving on. This can help build confidence and solidify progress. Block periodisation. Block periodisation has fallen out of favour of late but used to be very popular. In simple terms, it involves focusing on one specific goal for a set period before moving onto another.
Also, fitness components developed in earlier training blocks can be lost as you move into other phases of training. For example:. Weeks Block focus: muscular endurance light to moderate weights, 15 to 20 repetitions per set.
Weeks Block focus: hypertrophy moderate to heavy weights, 6 to 12 repetitions per set. Weeks Block focus: basic strength heavy weights, 3 to 5 repetitions per set.
Weeks Block focus: maximal strength very heavy weights, 1 to 2 repetitions per set. Weeks Block focus: active rest. Week 19 Start over…. Undulating Periodisation. With the exception of block periodisation, most periodisation models focus on one fitness component only — endurance, strength, hypertrophy, or power. However, many sports, including rugby, require a high level of performance in different fitness components simultaneously. While step periodisation, for example, can lead to maximal strength, endurance, power, and even hypertrophy can end up on the back burner.
This is no real problem for athletes involved in strength sports such as powerlifting but for a multi-faceted sport like rugby, such a narrow focus might not be ideal. It makes no sense to be strong but lack power or have power but be very skinny. There are to main types of undulating periodisation — weekly and daily.
Weekly Undulating Periodisation. In weekly undulating periodisation, set and rep schemes are rotated each week. Week 1 — hypertrophy emphasis reps, moderate weights.
Week 2 — strength emphasis reps, heavy weights. Week 3 — power emphasis reps, moderate weights lifted explosively. Week 4 — back to hypertrophy but increase weights. The main disadvantage of this method is that no single type of training is done often enough for optimal results although by choosing similar, overlapping, training goals from week to week this can be minimized.
For example, alternating between strength and power would work well, whereas adding a week of muscular endurance 15 to 20 reps, light to moderate weights would not.
Daily Undulating Periodisation. This is a very effective way to maximise performance for sports that require a range of fitness attributes. Example weekly workout plan using the key lifts of squat, deadlift and bench press below:. Session 1. Session 2. Session 3. Session 4. Bent Over Rows. There are many off-the-peg training programmes for getting stronger. Some of them are excellent, some are less so, but all will work if you stick with them and add more weight to the bar week by week.
This may well be advantageous for rugby players are pure strength training reps, very heavy weights, rests of minutes between sets is not conducive to hypertrophy — functional or otherwise. Each week, the lifter works up to a maximum rep set called a PR set with a given percentage after having performed several ramped warm-ups. After the three-week cycle is completed, there is a one week deload where training continues but using lighter loads and then the sequence repeats.
Assistance exercises are added to promote muscular balance. Example Weekly Schedule:. Main exercise. Assistance 1. Leg extensions. Dumbbell Rows. Leg Curls. Chin Ups. Assistance 2. Incline Dumbbell. Stiff-let Deadlifts. Side Raises. Assistance 3. Standing Calf.
Bicep Curls. Seated Calf Raise. Tricep Push Downs. Assistance 4. Weight Crunch. Dumbbell Side Bend. Each workout involves working to a repetition maximum which makes them very competitive and motivating. Repetition maximums can then be compared to track progress.
The weekly undulating loading of this programme means multiple fitness components can be pursued simultaneously. Workouts are very prescriptive so you know exactly what you need to do each time you hit the gym. For this programme to work, you need to know your one repetition maximums. Over or underesti-mating these numbers could throw out your entire programme. Being a percentage-based programme, some numeracy skills are required although there are apps and spreadsheets available to help may the calculations easier.
With the exception of the deload week, each top set is taken to momentary muscular failure. While this undoubtedly increases muscle strength, it can get tiring and even demoralising after a while. When working to or close to failure, there is also a risk of injury is technique is not perfect or, in the case of the squat and bench press, your spotters are not on the ball. Big exercises are only performed once per week which might not be ideal for strength — especially those still learning to master them as practice makes perfect.
Starting Strength by Mark Rippetoe. Starting strength is a bit of a strength training classic. In other words:. Week 1. Workout A. Workout B. Week 2. There are several different Starting Strength templates but they are all very similar and simple.
Exercises are very limited as, Rippetoe believes, when it comes to strength training, the key to success and progress is focusing on the basics and adding weight to the bar week by week. The squat, military press, and bench press are performed for three sets of five repetitions while deadlifts are performed for one set of five. Power cleans are done for five sets of three. Deadlifts, Rippetoe believes are too stressful for higher volume and frequency and that lower reps are best for power cleans.
Chin-ups are done for three sets of maximum reps and back extensions for three sets of ten. If you miss your target, you repeat the workout once or twice until you get all your reps.
If, after a couple of attempts, you are still unable to get all your reps, the weight is reduced by 15 to 20 percent and the cycle restarted. After several restarts, lifters should move to a more advanced variation, such one that involves back-off weeks, to allow for more rest. Starting Strength is the epitome of strength training simplicity and the antithesis of more complex, percentage-based programmes. Using arguably the best strength exercises, Starting Strength will gradually increase your strength for as long as you can keep adding weight to the bar.
Three workouts per week mean that this programme works well for sportsmen as there should be time and energy left over for team training. Containing only seven exercises repeated two or even three times a week, Starting Strength can be repetitive and, while weights increase week by week, progression is slow. Not everyone gains strength in a linear fashion and for some weeks, progress may be slow and then fast the next. This is not reflected in the workouts. A lack of pulling exercises, compared to the number of pushing exercises, could create a muscular imbalance.
Focusing on sets of five reps will develop strength and size equally and the inclusion of power cleans provides some good power-specific training. Linear periodisation is limiting however, especially for more experienced lifters who would be better served with a more complex workout plan. The Cube Method by Brandon Lilly. Using an undulating approach to periodisation, the cube contains workouts for strength, power, and hypertrophy.
The programme is run in three-week waves. Each week, you rotate the type of work you do on each of the main movements. In Week One, you might do speed work for the squat.
In Week Two, you might do rep work. During each training week, each lift is trained in a different style.
That is, you never go heavy on two movements in the same week nor do you ever do speed work on two main movements in the same week. Everything is rotated and waved throughout the three week cycles.
Each main workout is supplemented with assistance exercises to enhance performance of the main lift. For example, on deadlift day, you might complete your workout with barbell rows, back extensions, core and grip work.
The fourth day of the workout week is a dedicated bodybuilding training day where any muscular weaknesses can be addressed such as direct work for shoulders and biceps. The almost constant workout variety means that following the Cube method should never be dull. This makes for a good workout for those who often feel the need to jump from programme to programme. There is almost too much variation. While it does employ periodisation, similar workouts are too widely spread.
This means that progress may be slower compared to other periodisation methods. Also, there is no specific power element to this programme although power exercises could easily be added. Squatting heavy ever fourth week, for example, is not the best way to attain strength. Plug-ins are selected according to your training goal. For example, you might add an arms plug-in if you want to bulk up your biceps and triceps for beach season.
Upper body always comes first with GreySkull LP — not a bad idea as heavy squats before any kind of pressing could limit pressing performance. Bench press and overhead pressing are alternated so each lift is done once per five days. This is better than the typical once per week approach favoured by many programmes. These can be chosen to address your individual weaknesses. Each week, the aim is to add more weight to the bar until you can no longer hit the minimum five reps in the AMRAP set.
Once you stall, the weights are decreased to provide a deload period and you begin your cycle again. Alternatively, the focus can be switched from five-rep sets to threes to maintain progress.
AMRAP as many reps as possible sets are a good way to develop strength and also allow a degree of auto-regulation. If you are feeling beaten up from training, your rep count will naturally decrease to reflect your level of fatigue. Similarly, if you are having a good day, you can do more reps as your energy allows. The focus on the big lifts mean that GreySkull LP will help you get stronger. Squatting twice a week is a great way to increase lower body strength and the alternating approach to bench press and overhead press means both exercises are performed equally which will help promote muscular balance and reduce injuries.
Linear periodisation, while decidedly old school, undoubtedly works and, providing you stick with the plan for several months, you will definitely get stronger. Three workouts per week is an ideal training frequency for rugby players as it allows time for recovery and for sport-specific training. Sets of five reps are awesome for developing strength and hypertrophy but in the AMRAP sets, especially in the early days of the programme, your reps are likely to be higher than is ideal.
Reps will only come down to a productive level after several weeks of training. The very low volume for deadlifts could also prove detrimental.
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