Warrior Strength Training and Conditioning
Rugby is an anaerobic-aerobic sport (brief bursts of intense work with aerobic recovery) requiring muscular power-endurance in the lower body (primarily the leg adductors and leg extensors/flexors), and muscular strength in the torso (abdominals, obliques, serratus), shoulders and arms for tackling. High absolute strength is not only important for injury prevention and injury infliction, but also to increase absolute muscular endurance and blunt the effects of local muscular fatigue performing the intense repeats of a match. Speed and agility are essential, requiring high-speed strength in the legs and highly developed motor pathways for coordinated footwork. Aerobic fitness is required to resist fatigue and recover effectively throughout a game, and to provide a fitness base to train effectively. Flexibility is required primarily in the hip, low back, groin, hamstrings, and calves.
Total running distances during an entire game can range between 3.5 and 8 km, with a 1:4 ratio between intense running and walking/jogging. The goal of conditioning is to develop anaerobic fitness to be able to mimic this work interval repeatedly for a duration similar to a match. In addition to the goal of conditioning, training for speed and agility is essential. Since speed is related to leg power (strength training, anaerobic drills) and neuromuscular coordination (i.e. practice), speed and quickness relies on a solid strength base, and intense anaerobic conditioning designed to mimic the intervals of a match. Aerobic training provides a ‘base’ for effective conditioning to take place and to reduce the effects of fatigue with repeated anaerobic bouts. Aerobic training is achieved by either long, slow distance training (i.e. going for a run) or by intervals (as in PAQ workouts). Flexibility training is commonly believed to reduce the risk of muscle strain injury, as well as allow full range of motion for maximum power. To train flexibility, stretching should be repeated as frequently as possible throughout an entire training program, as muscle stiffness (and compromised range-of-motion) is quickly resumed when stretching is overlooked.
The goal of strength training & conditioning (STC) for rugby is to develop total body strength, leg power and power-endurance, anaerobic power, and aerobic fitness to be able to repeat bursts of intense work for a duration similar to a match. STC serves to supplement sport performance so that each athlete can attain their playing potential. The following program will outline a full-season training program for rugby.
The STC program will be divided roughly into three major components: strength/power (weight training), anaerobic power and anaerobic capacity training (Power, Agility & Quickness drills – PAQ, intervals), and aerobic training. The goal of the initial stages of the conditioning program is to build a strength base with weight training so that more intense phases of conditioning (PAQ, plyometric training, intervals), specific to rugby, can be trained effectively and safely. Aerobic training should be of the long slow distance (LSD) type early in the offseason program, to concentrate efforts on strength training and to maintain body composition and benefit overall health. Once the season gets closer, aerobic and anaerobic conditioning will become more intense and weight workouts will be tapered.
The phases of the training program will be General Conditioning (early off-season) Strength, Strength/Power, Power (emphasis PAQ drills), and Maintenance (next season).
The maintenance phase of training is during the competitive season. ONE full body free weight workout and one intense aerobic training session (minimum) per week during your season will maintain muscular and central adaptations achieved during off-season training without pushing fatigue and overtraining. If you don’t workout outside of practice, you may and have limited benefits of your improved fitness (from the STC program) by the time championships role around.
Weights - Workouts are performed 2-4x/wk. RM means ‘repetition max’ a weight that can be lifted to fatigue at the desired number (i.e. 8RM is a weight where you can not do a 9th repetition). In the Strength phases, the workout will be split up into half body workouts to allow for higher intensities per workout. Always warm-up and cool-down (with stretching) for every workout - regardless of the type.
Power, Agility & Quickness (PAQ) training - To increase sport specific power. Adaptations come quickly, but rely on a solid strength and aerobic base, so this training is not included until later in the program. PAQ should be performed at maximum intensity each time.
Aerobic training - Should be moderate intensity (long, slow, distance training (LSD) 2-3x/wk) i.e. 30-60 min, relatively easy workload (heart rate around 140-160) in the beginning to build your aerobic ‘base’. As the season approaches, aerobic training will be supplemented with anaerobic training to become more sport specific
Diet and Nutrition - Common sense prevails here and we’ve all heard it. Eat a balanced diet. Make an effort to increase your fruits and vegetables (we never get enough) and reduce fats (Burgers, fries, potato chips, a whole pizza) remembering that low-fat diet doesn’t mean low fat body; replacing fats (which are a vital component of your diet) with sugar just makes the diet unbalanced AND unhealthy. You do need protein as an athlete, but not obsurd amounts. A sensible and practical way to eat is to choose at least one fruit or vegetable, one complex carb (pasta, rice, breads) and one meat/meat alternative/milk product at every meal or snack (a 1-2-3 energy pack). This will ensure that you get the right balance of protein, fat and carbohydrates.
Pre-Game (pre-workout) Meal - The best advice for pre-game meals is to not experiment before a big game/event. Test any new plan out in practice first to see how you feel, and once you find something that works for you, stick with it. General guidelines:
· small ‘mixed’ meal (1-2-3 energy: some protein &fat, mod. carbs ~400 cal, low fiber)
· eat approximately 1.5 hours before
· avoid simple sugars (i.e. no cookies, ice-cream, chocolate bars, watch too much gatorade)
· avoide dense servings of complex carbohydrates (i.e. no big plate of pasta)
· take only sips of water in your warm-up period
· the best time for dense carbohydrates (e.g. pasta) is the two days prior to your event
A reasonable pre-game/workout choice could be a bowl of cereal and milk and piece of fruit, bagel with creamcheese and a V8 juice, or a small turkey or chicken sandwich and a juice.
Glycogen is the primary fuel source for exercise and is replenished more quickly if carbohydrates are taken soon after excercise. Recent research has indicated that protein synthesis can be enhanced and protein degradation decreased (i.e. more muscle growth) if a small mixed meal or carbohydrate meal is consumed directly after a workout.
· small 1-2-3 energy snack directly after a exercise until you can have a complete meal
· the sooner the 123 energy snack the better, more mixed meal within ~2hours
· if you’ve exhausted your glycogen, keep eating small meals every few hours
If there is one nutrition tip to give with regards to athletic training, it is to eat a 1-2-3 energy pack directly AFTER every workout/practice/or game. This will improve recovery time and stave of hunger so that you FUEL your body and not FEED your cravings. This tip far outweighs any purported benefits of nutritional supplements or other diet gimmicks.
The first week, do only 2 sets of each exercise to avoid soreness. Workout 2-3x per week with a rest day between workouts. The goal is proper form (slow tempo) in developing coordination and ‘learning how to push’. This workout is done for the first two weeks of December. Record your progress in your workout log.
Workout A - Leg Press 3 x 10 (inc reps to 12 then add weight)
Lunges 3 x 10 (with dumbbells or bar)
Leg extensions 3 x 10
Calf Raises (on leg press) 3 x 15
Back Extensions 3 x 10
Bench Press 3 x 10
Lat Pulldown (wide) 3 x 10
Dumbbell shoulder press 3 x 10 (use universal if balance is difficult)
Single leg Raises 3 x 10 - 20 (remember pelvic tilt!!)
Abdominal Crunches 3 x 10 - 20
This workout will be done for the 2nd half of the month.
Workout B - Squats 3 x 12 (or smith squats if unsure technique)
Step ups 3 x 10 (with a dumbbell or barbell)
Leg Curls 3 x 10
Calf Raises 3 x 20
Side lateral raises 3 x 10
Reverse flys 3 x 10
Narrow Grip Pulldowns 3 x 10
Narrow Grip Bench press 3 x 10
Single Leg Raises 3 x 10 - 20
Twisting Abdominal crunch 3 x 10 - 20
In addition to the workouts, do some aerobic training 2-3x per week (15-45min), either after your workouts or on rest days inbetween. There is no need for the PAQ training right now, the focus is on weight training.
Given that some of you may be taking some time out the last week of December to enjoy Christmas holidays, it is best to start in January with the same workouts again to concentrate on developing coordination in these exercises. Alternate workouts so that the first two weeks is workout A, the last two weeks of the month is workout B. Remember to record your workouts on your log. By the end of January you should be ready for the intense strength training component.
N.B. These workouts can be used during Maintenance for next season.
To increase muscle size and strength (strength is related to muscle cross-sectional area - but don’t worry, you won’t turn into the hulk). Performed 4 days per week, half body per workout ~45min - 1hr. Workout 2 days on, one off and repeat, or alternate workout and rest days. Concentrate on pushing yourself on every set!! Every two weeks, change the reps scheme in this order: 8-10, 10-12, 6-8. For each scheme, the goal is to increase do 8 reps for example, then next workout be able to do more reps with the same weight. Once you reach 10 reps, add weight and go back to 8. Repeat that progression for each cycle. Aerobic activity can be done after the workout, or on alternate days between workouts. Warm-up, cool down and stretching for every workout!
Bench Press (Barbell) 3-4 8 - 10
Incline Dumbbell Press 3-4 8 - 10
Wide grip Pulldowns 3-4 8 - 10
Seated Rows ...
gawroniasty