STRENGTH TRAINING SECTION

What is strength?

1. Pure Strength

Is defined as the greatest force that the neuromuscular system is capable of exerting in a single maximum contraction. The exertion of the strength is very controlled and is nearing isometric levels i.e in a scrum there will be massive amounts of force being created but with very little movement.

2. Strength endurance

Is the repeated ability of the body to exert large amounts of force and then recover to a substantial enough level to repeat the force. Therefore, strength endurance is the way that we train players to withstand high levels of fatigue whilst exerting near maximal levels of strength.

3. Elastic strength

Strength expressed in a high velocity manner involves the muscles contracting at speed therefore, the muscle requires the ability to absorb the force in an elastic fashion and then expel the force. Most power training and plyometric work , is based on this theory and it is an important factor in most dynamic sports. This type of strength also utilises a more eccentric contraction of the muscle, rather than concentric. The generation of power and speed involves an effective utilisation of the muscles eccentric strength in an elastic manner.

Strength in rugby is important for specific skill production such as scrummaging, mauling for the ball standing up in the tackle. Also being strong allows other fitness factors to be developed such as speed and power. Without a good strength base supporting your training all the other factors will be performed at less than the levels they could be.

The following is a brief outline of current training theory, apply these principles to your programming and you will be able to design effective individual programmes.

Overload Theory

The body has a considerable ability to adapt to a stimulus, in weight training the weight used must exceed that which the muscle normally used to or no adaptation will take place i.e. no growth or development. By gradually overloading the muscle we strive to get the muscle to continue to adapt, care should be taken that regeneration allows optimal training adaptation or overtraining symptoms can arise.

The Specificity of Training

Any programmes you design should bear in mind the specific requirements of the sport and the position of your players. You should look at the specific demands of say your props and compare them with your wingers. Would you give them the same programmes?

Reversibility of Training

Basically if you don't use it you lose it. Training programmes must be continuous in nature or the benefits accrued will deteriorate, generally 48 hours after training the adaptations gained reverse and before you know it your back where you started from. Training every other day allows the body to recover and adapt.

The Resistance or Weight to use

The basic tenets of a strength training programme are shown below:

But what is a light weight and what is a heavy weight?

You firstly need to calculate your 1 rep maximum (RM), this being the maximum weight that you can lift with good technique, once. Your 10 RM being the weight you can lift 10 times before fatigue sets in.

To achieve strength gains it is best to use weights that are between your 10RM and your 1RM , the number of repetitions will vary but, if you do not fail or fatigue before the 10 the repetition then strength adaptation will be limited.

WEEKLY ORGANISATION OF 12 WEEK PRE-SEASON

STRENGTH TRAINING

Weights programme 1 week 1 to 2

DATE:……………./…………./……………

Weights programme 1 week 2

DATE:……………./…………./……………

Weights programme 1 week 3

DATE:……………./…………./……………

SHOCK TRAINING SESSION

Weights programme 1 week 4

DATE:……………./…………./……………

REGENERATION TRAINING SESSION

MUSCULAR ENDURANCE

Wilmore (1982)

'The ability of a group of muscles to sustain repeated contractions or to sustain a fixed contraction for an extended period of time. ' and Hazeldine, (1987) The more often a muscle performs a movement in training, over the same range, against the same resistance, and at the same frequency and speed as required in competition, then the less likely it is to become locally fatigued by that movement during competition'

HOW TO IMPROVE MUSCULAR ENDURANCE

Circuit training is a standard form of exercise where the use of progressive resistance, body weight and machines, are arranged in manner that allows easy access and fast completion. This arrangement of exercises, can vary according to targets set by the coach, all exercises or stations should be visited within the circuit.

The coach can vary the circuit by the following methods:

1. Duration of work interval
2. Duration of the rest interval
3. The sequence of exercises, upper followed by lower body exercises is common
4. The exercises themselves,
5. The number of repetitions
6. The number of circuits

The primary considerations to designing a circuit training programme is:

• Access to equipment, whether rugby orientated or not
• 8-15 different exercises is usually enough, but the numbers within your session should be monitored
• avoid stressing the same muscle group on consecutive machines/stations
• Adequate rest must be allowed between circuits to allow the body to recover at best it can
• The weight used should emphasise the high repetition - low resistance of training.

CIRCUIT TRAINING PRINCIPLES & EXAMPLE

BEGINNERS CIRCUIT

WORK TO REST RATIO 1:2

INTERMEDIATE CIRCUIT

WORK TO REST RATIO 1:1

ADVANCED CIRCUIT - 1

WORK TO REST RATIO 2:1

ADVANCED CIRCUIT - 2 VARIATIONS

WORK TO REST RATIO 2:1

This is an example of a body weight circuit that coaches can do outside on the field or in a hall

1 = lunges Legs /glutes and quads

2 = abdominal crunches Abs/upper

3 = Press-ups Upper body/chest and arms

4 = squats Legs/glutes and quads

5 = bench dips -use chair / close hand press ups on knees Arms/triceps

6 = Back extensions Lower back/erector spinae

7 = Run throughs Legs / Glutes and hip flexors

8 = Reverse crunches Abs / Lower

9 = Star Jumps All body / aerobic

Sets = 5

Work interval = 30 seconds

Rest interval = 30-45 seconds

Set to set rest interval = 2 minutes or heart rate recovery <110 bpm

From the Reference Library of Exercises you can make up your own circuit following the criteria set out in this section

HIGH INTENSITY WEIGHT TRAINING PROGRAMME

This programme is used by rugby league and rugby union professionals, as an early season or in-season maintenance programme. The essence of this programme is that it is necessary to train the body to tolerate high level of lactic acid, brought on by high intensity training or playing. And develop the ability to recover quickly thus, being able to sustain high levels of performance.

MAKE SURE YOU DO 2 SETS OF THIS PROGRAMME- MUSCULAR FAILURE SHOULD OCCUR

DETAILS ON HIGH INTENSITY PROGRAMME:

Programme A = a light legs programme

Programme B = a heavy legs programme

Technique:

Aim to do two circuits - do not worry if you fail to complete the exercises in the second set

Aim for 12 repetitions - at a moderate speed but done powerfully

Move swiftly from one exercise to the other in a circuit fashion

If you start to use poor technique or cheat, STOP

Calculate the weight you can use by doing a 1 Rep Maximum (1RM) and taking 60% of that figure.

Progression:

Once you can complete two sets of the Programme you can then either

• Increase the number of repetitions for more muscular endurance
• Increase the weight for more power endurance