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Tóm tắt nội dung (trích từ tài liệu gốc): Physical conditioning for rugby Page Heading MAIN HEADING Sub Headings Body Copy Body Copy + Bold Body Copy + Bold + Italic Body Copy + Normal + Italic � Bullets 1. MCL � Posterior medial capsul Style Body for tables PSHTYLYE HSEAIDCINGAFOLR TACBLOES NDITIONING FOR RUGBY Michael Posthumus BSc(MED)(HONS) UCT/MRC Research Unit for Exercise Science and Sports Medicine Department of Human Biology, University of Cape Town Boundary Road, Newlands 7700, South Africa Tel.: +27 (21) 6504572, Fax: +27 (21) 6507530, Email: michael.posthumus@uct.ac.za Justin Durandt BSc (med)(Hons) Exercise Science(Biokin
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Physical conditioning for rugby
Page Heading
MAIN HEADING
Sub Headings
Body Copy
Body Copy + Bold
Body Copy + Bold + Italic
Body Copy + Normal + Italic
� Bullets
1. MCL
� Posterior medial capsul
Style Body for tables
PSHTYLYE HSEAIDCINGAFOLR TACBLOES NDITIONING
FOR RUGBY
Michael Posthumus BSc(MED)(HONS)
UCT/MRC Research Unit for Exercise Science and Sports Medicine
Department of Human Biology, University of Cape Town
Boundary Road, Newlands 7700, South Africa
Tel.: +27 (21) 6504572, Fax: +27 (21) 6507530, Email: michael.posthumus@uct.ac.za
Justin Durandt BSc (med)(Hons) Exercise Science(Biokinetics)
Sport Science Institute of South Africa
Private bag X5, Newlands, 7725
Tel. +27 (21) 6595640, Email:jdurandt@ssisa.com, Fax: +27 (21) 6595601
0 Copyright BokSmart � 2009
Physical conditioning for rugby
INTRODUCTION
Physical conditioning for rugby is becoming increasingly important. The modern game is becoming faster
and players are getting bigger(17,21). Conditioning of players not only enables them to play better rugby,
but also reduce the risk of injuries(8). Empirical evidence, as well as documented scientific research has
shown that strength, power, speed, agility, fitness and body size are all important attributes for the
performance of a player (7). The physical demands of rugby are complex, and the concurrent
improvements in the above mentioned performance indicators require a carefully planned conditioning
program(10).
Fitness coaches should implement a program of structured variation, referred to as periodisation . (18;23) In
accordance with this the rugby year may be broken down into these specific areas of emphasis. The
resistance training programs typically assign a specific focus to each phase of the training year (Table 1)
(3). For example, the off-season phase might focus on general preparation and hypertrophy (an increase
in muscle size), where the preseason focuses predominantly on strength and power development.
During the season the emphasis should be on the maintenance of levels of conditioning achieved during
the off- and pre-season periods. Similarly, fitness conditioning emphasis may also be assigned to
specific phases of the training year.
Physical conditioning programs designed to increase physical capacities of players are also an effective
way to reduce injuries(8). In particular, injuries occurring in the contact situation may be decreased
through strength training. Therefore, rugby players of all levels should be encouraged to participate in
physical conditioning(2,8). There is a myth that prepubescent and adolescent players should avoid
resistance training because it will stunt growth. This myth is not supported by any scientific evidence
and numerous medical, health and professional bodies advocate that there are advantages for youth
engaging in resistance training providing the programme is properly designed and supervised with safe
technique and no competition(8). In particular, resistance training has been shown to be the key in the
prevention of injury in youth and adolescent athletes. It may therefore be concluded that the
implementation of a properly designed resistance training program will not only give youth and senior
rugby players a competitive advantage throughout their rugby careers, but also reduce the risk of
sustaining an injury.
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OFF-SEASON
The off-season, which is distinguished by not having the constraints of structured team practice
sessions, is the most appropriate time for players to emphasise and derive benefit from their resistance
(gym) training. The goal of this phase is usually to develop muscle size (hypertrophy), although less
conditioned players should first complete a general preparation period, which increases the body's
tolerance to training so that more intense loading may be subsequently endured(3)(10). Larger muscles
have a greater potential to become strong and powerful muscles, which are also factors which determine
rugby playing performance(7).
Players may be classified, into either beginner, intermediate or advanced depending on how long they
have performed structured and supervised resistance training (Table 2) (3). Gym training programs should
be specifically designed for players of different training experience . (2,13) Once beginners have completed
8 weeks of gym training they are sufficiently experienced and in a position to progress to an intermediate
program.
Gym training for muscle hypertrophy should include a high volume of training, with generally between 6
and 12 repetitions (reps) and a multiple number of sets(2,9,13). The number of reps determine how heavy
the weight lifted should be. For example, if 12 reps are prescribed, the player should be able to just
complete 12 reps with good form and technique. If it is possible to complete more reps, a heavier weight
should be used. This is referred to as a 12 repetition maximum, or 12RM. During the muscle hypertrophy
phase of training players with advanced gym training experience may perform up to 6 training sessions
per week(2,13).
The amount of fitness conditioning which should be included into this training period is dependent on
various factors such as body fat levels and current fitness. Specific fitness conditioning prescription
should be made for each player depending on their needs and goals. The state of fitness of the player in
the off season is influenced by the length of time since the previous season, as well as duration and
activity during the transition or active rest phase after the previous season. When aerobic fitness is low or
when body fat levels are high a greater emphasis should be placed on the aerobic fitness conditioning.
A trade-off between endurance training and muscle hypertrophy exists(15). Considering that smaller
players are at a disadvantage against larger more robust players, it makes sense that these players
should place a greater emphasis on gym training in an attempt to develop muscle size and less on
fitness training.
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PRE-SEASON
The beginning of the pre-season, which typically coincides with the start of structured team training
sessions, should see the introduction of more specific preparation. In the gym there should initially be an
emphasis on strength development with a shift towards power development during the second half on
the pre-season(3).
Strength, which refers to the maximal force a muscle is able to produce, is a pre-requisite at top level
rugby. To develop strength, one has to lift heavy weights(19,23), but unfortunately one cannot sustain the
demand of lifting heavy weights every workout, and one should thus vary the training stimulus. Low
repetitions (i.e. 1-6 repetitions), have been shown to be the most appropriate for gains in strength.
However, the repetitions which are prescribed are influenced by training experience . (2,13) Until athletes
have become sufficiently trained they should keep their repetitions above six(2,13). Players with weight
training experience may use heavier loads, closer to their 1RM (the maximum weight they can lift with
correct form and technique for 1 repetition), but should use a varying range of loads in a periodized
fashion to avoid overtraining(23).
Power is the maximal amount of force a muscle can produce over a specific time period(3). By definition it
is a product of force (muscle strength) and velocity (speed). For optimal power development players need
to focus on both strength and velocity training. Lighter weights should be used during power training as
the emphasis should be on the velocity of the movement and not the size of the weight moved. Olympic-
type exercises such as the power clean, hang clean, hang-pull etc. are perfectly suited for velocity
specific training. Generally weights of 30-60% of the 1RM should be used for a maximum of 6 reps for
power exercises(2,13). Power exercises should also always be performed first in a non-fatigued state.
Heavy strength training, which increases the force component of the power equation should still be
continued in the power phase.
As the season approaches, there should also be a shift toward more specific fitness conditioning(10). The
pre-season phase should include aerobic and anaerobic interval type training, and as the start of the
season approaches a greater emphasis should be placed on anaerobic high intensity fitness conditioning
with match specific conditioning drills which mimic the demands of a rugby match. Match specific
conditioning drills should attempt to mimic the activities, as well as duration, of periods of work in a rugby
match. In other words, fitness drills which, for example, include static exertions (e.g. wrestling), leg power
(e.g. driving contact shield), maximal intensity sprinting, and agility should be included to get players
"match fit". Agility is also an essential part of rugby specific conditioning. Speed, agility and quickness
(SAQ) drills should also be included in the preseason period to enhance performance(6,16). During the pre-
season period coaches should also adequately prepare players for full contact. Coaches should
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gradually progress contact sessions from contact shields and semi-contact drills to full contact drills to
avoid unnecessary injury during the pre-season and condition players for match contact.
IN-SEASON
The main emphasis and goal of the in-season phase should be to maintain the levels of fitness, strength
and power achieved during the pre-season. This poses a great challenge to fitness trainers, as players
generally lose muscle, strength and power as the season progresses due to the increased energy
demands of training and competing(1). However, with the implementation of correctly designed
conditioning programs throughout the season it is possible to maintain muscle mass, strength and
power. . (1,4,5)
In accordance with this it is important that players keep on training in the gym throughout the season on
two separate days of the week(4). The first gym session should be performed early in the week and focus
on heavy strength exercises, the second gym session should be performed 48-72 hours after the 1st
and should emphasize power development (4). It is important to vary the loads (weight lifted) from week to
week.
Fitness conditioning should also be maintained during an in-season period. Coaches often wrongly
assume that they do not need to do any fitness conditioning in the in-season period. High intensity
interval type fitness conditioning as well as highly-specific conditioning should be included early in the
training week to ensure players are fully recovered for their next match. SAQ conditioning should also be
maintained during the season. This type of training is less taxing on the body and may thus be
incorporated later in the training week.
Although not always possible due to the amount of preparation time required, coaches should attempt to
keep practices as short and sharp as possible. Short sharp sessions will help decrease the physical and
psychological strain associated with long seasons. If possible, players should ideally be monitored and
workloads adjusted according to measures of fatigue(12). It is recommended that players' training volume,
intensity, rate of perceived exertion and mode of training be monitored(24). Monitoring of players,
implementation of recovery strategies and ensuring optimal recovery within each week is critical if optimal
performance from week to week is to be ensured(11). Recovery strategies after training and matches
should include rehydration and refuelling (i.e. ensuring optimal energy levels), a structured cool-down
session, hydrotherapy and relaxation(11).
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TRANSITION/RECOVERY PHASE
The transition phase or active rest phase is critical to ensure adequate recovery after a season has
finished. Players need to spend 2-4 weeks in this period emphasising recovery, recuperation and
rehabilitation(24). It has been widely reported that the greatest risk factor for injury, is a previous injury(14,20).
Studies have shown that players who incurred injuries during a season were more likely to develop a
subsequent injury in the following season(14,20). possibly because the players were not rehabilitating their
injuries adequately (14). Therefore it follows that injuries which might have occurred during the season be
assessed and musculoskeletal screening be completed by a proficient medical professional during the
transition/recovery phase. The aim of musculoskeletal screening is to assess recovery from any previous
injury and to assess the presence of proven or suspected risk factors for injury in the forthcoming
season. After a full injury history has been taken, a rehabilitation program designed to rectify any
weakness and to restore full function should be prescribed to ensure full recovery before the start of pre-
season training.
Players who are not injured should refrain from any serious training to allow their bodies to recover fully.
Only non-sport specific recreational activities performed at low volume and intensity should be performed
during this period(3).
AUTHOR'S BIOGRAPHY
Michael Posthumus is a PhD student at the UCT/MRC Research Unit for Exercise Science and Sports
Medicine, the Department of Human Biology, Faculty of Health Sciences, University of Cape Town,
South Africa.
Justin Durandt is currently the manager of the Discovery High Performance Centre at the Sport Science
Institute of South Africa. Justin has had the privilege of being the conditioning specialist for the national
cricket, soccer, hockey and Olympic teams. In addition he has trained the WP Currie cup team and the
SAU19 rugby team at three world cups
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REFERENCES
1. Allerheiligen, B. In-season strength training for power athletes. Strength Cond. Res. 25(3):23 �
28. 2003.
2. American College of Sports Medicine. Position stand: progressive models in resistance training
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3. BAECHLE, T.R., R.W. EARLE, D.WATHEN. Resistance training. In: Essentials of strength and
conditioning. T.R. BEACHLE, R.W. EARLE ed. Champaign, IL: Human Kinetics, 2000. pp. 395 �
425.
4. BAKER, D. Applying the in-season periodization of strength and power training to football.
Strength Cond. J. 20(2):18 � 24. 1998.
5. BAKER, D. The effects of an in-season of concurrent training on the maintenance of maximal
strength and power in professional and college-aged rugby league football players. J. Strength
Cond. Res. 15(2):172 � 177. 2001.
6. BLOOMFIELD, J., R. POLMAN, P. O'DONOGHUE, L. McNAUGHTON. Effective speed and
agility conditioning methodology for random intermittent dynamic type sports. J. Strength Cond.
Res. 21(4):1093 � 1100. 2007.
7. DUTHIE, G.M., D.B. PYNE, S.L. HOOPER. The applied physiology and game analysis of rugby
union. Sports Med. 33:973 � 991. 2003.
8. FAIGENBAUM, A.D., W.J. KRAEMER, B. CAHILL, J. CHANDLER, J. DZIADOS, L.D. ELFRINK,
E. FORMAN, M. GAUDIOSE, L. MICHELI, M. NITKA, S. ROBERTS. Youth resistance training:
position statement paper and literature review. Strength Cond. J. 18(6):62 � 76. 1996.
9. FLECK, S.J., W.J. KRAEMER. Designing resistance training programs, 2nd edition. Champaign,
IL: Human Kinetics, 1987.
10. GAMBLE, P. Physical preparation for elite-level rugby union football. National Strength Cond.
Assoc. 26(4):10 � 23. 2004
11. JEFFREYS, I. Post game recovery strategies for rugby. NSCAs Performance training J. 6(4):13 �
16. 2007
12. KELLY V.G., A.J. COUTTS. Planning and monitoring training loads during the competition phase
in team sports. 29(4):32 � 37. 2007.
13. Kraemer W.J., N.A. ratamess. Fundamentals of resistance training: progression and exercise
prescription. Med. Sci. Sports. Exerc. 36(4):674 � 688. 2004.
14. LEE A.J., W.M. GARRAWAY, D.W. ARNEIL. Influence of preseason training, fitness, and existing
injury on subsequent rugby injury. Br. J. Sports Med. 35:412 � 417. 2001.
15. LEVERITT, M., P.J. ABERNETHY. Acute effects of high-intensity endurance exercise on
subsequent resistance activity. J. Strength Cond. Res. 13(1):47 � 51. 1999.
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16. National Strength and Conditioning Association. Hot topics: Agility. Available at:
http://www.nsca-lift.org/HotTopic/download/What%20is%20Agility.pdf. Accessed June 2.
2008.
17. OLDS, T. The evolution of physique in male rugby union players in the twentieth century. J.
Sport. Sci. 19:253 � 262. 2001.
18. Pearson, D., A. Faigenbaum, M. Conley, W.J. Kraemer. The National Strength and Conditioning
Association's basic guidelines for the resistance training of athletes. National Strength Cond.
Assoc. 22(4):14 - 27. 2000.
19. PETERSON, M.D., M.R. RHEA, B.A. ALVAR. Maximising strength development in athletes: a
meta-analysis to determine the dose-response relationship. J. Strength Cond. Res. 18(2):377 �
382. 2004.
20. QUARRIE, K.L., J.C. ALSOP, A.E. WALLER, Y.N. BIRD, S.W. MARSHALL, D.J. CHALMERS.
The New Zealand ,rugby injury and performance project. VI. A prospective cohort study of risk
factors for injury in rugby union football. Br. J. Sports Med. 35:157 � 166. 2001.
21. QUARRIE, K.L., W.G. HOPKINS. Changes in player characteristics and match activities in the
Bledisloe cup rugby union from 1972 to 2004. J. Sports Sci. 25(8):895 � 903. 2007.
22. RHEA, M.R. B. A. ALVAR, L.N. BURKETT, S.D. BALL. A Meta-analysis to determine the dose
response for strength development. Med. Sci. Sports. Exerc. 35(3):456 � 464. 2003.
23. RHEA, M.R., B.L. ALDERMAN. A meta-analysis of periodized versus non periodized strength
and power training programs. Res. Q. Exerc. Sport. 75(4):413-22. 2004.
24. South African Rugby Union (SARU). Medical committee report: The first South African medical
and scientific consensus conference: Cape Town. 8-9th November 2005.
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TABLE 1: DIVISION OF THE RUGBY YEAR INTO ITS RESPECTIVE MESOCYCLES
OCT NOV DEC JAN FEB MAR APR MAY JUNE JULY AUG SEP OCT
Mesocycle Off-Season Pre-Season In-Season Transition
(Period) Phase Phase Phase phase
Resistance GP* Hypertrophy Strength Power Strength and Power Maintenance Rest
Training
Emphasis
(phase)
Fitness Aerobic Anaerobic Fitness Maintenance Rest
Conditioning
Emphasis & anaerobic & Aerobic
T= Transition period; R = Rest; GP= General preparation
*This phase is dependent on current state of conditioning, it might not be necessary in advanced
individuals.
During the off-season and pre-season phases the emphasis between aerobic and anaerobic fitness
conditioning is depicted by font size.
TABLE 2: CLASSIFICATION OF PLAYERS ACCORDING GYM TRAINING EXPERIENCE
Training Status Training Age
Beginner < 8 weeks
Intermediate > 8 weeks, and <12months
Advanced >12months
Training age = Duration that a structured resistance training program has been followed.
SENIOR CONDITIONING PROGRAMS
The Periods of the rugby training year:
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The Conditioning programs are divided into 4 periods as defined below;
1. Off-season; Defined as the period after the transition phase of the previous season and the pre-
season structured team practice. In the programs outlined below 12 weeks of training have been
assigned to this period.
2. Pre-season; Defined as the period between the first pre-season structured team practice and
the first league match. The pre-season period may be divided into 2 phases, which may be
separated by the first friendly or practice match. In the programs outlined below the 12 week
pre-season period has been broken down into two 6 week phases. The first 6 week phase
should emphasise strength and the next 6 week phase should emphasise power development.
3. In-season; Defined as the duration of the season, i.e. the period between the first and last league
match.
4. Transition period/active rest period; Defined as the 2-4 weeks after the in-season period. No
conditioning programs have been prescribed for this period, as players should give their bodies
a break during this period. Players may stay active by participating in non sport-specific
recreational activities performed at low volume and intensity, but no structured training is
necessary. Where necessary, players should follow a rehabilitation program, to ensure recovery
of injury between seasons.
Resistance training guidelines:
Resistance training sessions are prescribed for the length of the off-, pre- and in-season periods. Each
specific workout is defined in the SPECIFIC WORKOUT AND CONDITIONING PROGRAMS section,
and each exercise mentioned is described within the EXERCISE DESCRIPTION section.
Resistance training status (Beginner, Intermediate, Advanced):
Before the resistance training programs are assigned, players should be classified into either beginner,
intermediate or advanced according to their resistance training experience (see Table 2). Once beginners
have completed the 8 week preparatory period (i.e. 8 weeks of the beginner programs outlined for the
off-season period), they may advance onto the intermediate program. A beginner starting resistance
training in the pre- or in-season should always perform the first 8 weeks of the off-season period before
starting the intermediate program. If this beginner off-season program is followed in the in-season
players may eliminate the circuit and fitness conditioning.
No gym access alternatives:
Within each workout there are options for individuals without access to gym equipment;
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1. No gym alternative workout; These workouts rely on resistance applied from a team-mate or
training partner. This alternative is given within all beginner and intermediate programs. Due to
the greater difficulty with variation of load, players should rather perform as many repetitions
(reps) as possible, and only use the prescribed rep range when variable resistance is possible.
Due to the difficulty applying variable resistance and the limited exercise selection no gym
alternatives are given for the advanced section.
2. No training partner alternative; When there is no team mate or training partner available to train
with players should perform this alternative. Players only require resistive tubing (i.e. bicycle tyre
tube, theraband, toning tube etc.). Due to the greater difficulty with variation of load, players
should rather perform as many reps as possible and only use the prescribed rep range when
variable resistance is possible. Due to the difficulty applying variable resistance and the limited
exercise selection only "no training partner alternatives" are given for the beginner program in the
off-season phase. Players without gym access and without a training partner or team mate
should thus remain performing these workouts.
Load (weight) selection:
The number of reps determines how heavy the weight lifted should be, i.e. if 12 reps are prescribed, a
weight should be selected for which 12 reps may be performed with good form and technique. If it is
possible to complete more reps a heavier weight should be used. A repetition maximum is the maximum
amount of repetitions which can be performed with a certain weight. Weights should be selected
according to the RM prescription.
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General precautions:
1. When starting an exercise ensure one is sufficiently warm, complete a warm up set of 10 reps
with the weight being 50% of the weight normally used. This warm-up set does not count as a
working set.
2. Always ensure the correct breathing patterns are used. Always take a deep breath (inhale) while
the specific muscle worked is being lengthened (eccentric muscle action), and breath out
(exhale) while the weight is being pushed or pulled. Do not hold your breath while performing any
exercise.
3. Never work with symptoms of pain; if a certain exercise cause's pain, the player should
immediately decrease the amount of weight. If this is not successful, then leave out that specific
exercise for one week. If the pain is still present after one week when retrying the exercise, then
leave that specific exercise out of your routine and consult a proficient medical professional.
4. Always perform a 10 minute warm-up, followed by 5 minutes of stretching prior to a training
session. Prior to an exercise session players should use dynamic stretches (joint movements
where the range is gradually increased). After every session players should stretch, using static
stretches (where a stretch is held for 20-30 seconds) for 5 minutes. Never stretch to the point of
causing pain, one should only feel a pulling sensation.
5. Always use good form and technique as described in the EXERCISE DESCRIPTION section.
6. Always use a spotter when performing heavy lifts.
7. When picking up a weight off the floor, always bend your knees and keep your back straight.
Fitness conditioning guidelines:
Fitness conditioning during the off-season period is prescribed for players to follow by themselves to
prepare themselves for the pre-season period. Depending on individual needs, players may choose to do
less or more. Players needing to gain weight should cut one fitness conditioning session a week and
players wanting to lose weight should perform an extra fitness conditioning session.
Fitness conditioning drills 1 to 4 (FC1, FC2, FC3, FC4) are prescribed for the off-season phase. There is a
progressive shift from FC1 to FC4, FC1 is a low intensity aerobic workout, whereas FC4 is a very high
intensity, predominantly anaerobic workout. Players needing to gain muscle mass should rather perform
short duration high intensity anaerobic workouts, i.e. FC4, during the off-season period.
During the pre- and in-season, fitness conditioning is prescribed within the structured team practice
(PRAC) sessions. Examples of team structured training sessions (PRAC) are provided for the 2 phases of
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the pre-season, as well as the in-season period. These PRAC sessions may be used as an example to
guide coaches, but may be altered depending on the needs of the team.
Each specific conditioning session is defined in the SPECIFIC WORKOUT AND CONDITIONING
PROGRAMS section. Within the team PRAC sessions SAQ drills are prescribed, please see the
EXERCISE DESCRIPTION section for examples of SAQ drills coaches might choose to use during this
time.
Disclaimer:
Although all the exercises are clearly described, and photo's of correct technique are attached, players
should consult with a suitable qualified person (e.g. a biokineticist) to ensure proper technique is used in
all the programs. BokSmart may not be held liable for any injury or harm incurred as a result of using this
conditioning program.
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OFF-SEASON CONDITIONING PROGRAM (WEEK 1-12):
Beginner Intermediate Advanced
AM
AM PM AM PM AH1 PM
AH2 FC3/GFD1*
Monday UBE UBE
Tuesday
Wednesday BEGINNER FC1 LBE
Thursday CYCLE 1
Week 1 Friday IWTC1 INTERMEDIATE CYCLE 1 IWTC1
Saturday
Sunday LBE FC1 ADVANCED CYCLE 1 AH3
Monday FC2 UBE AH1 FC4/GFD2*
Tuesday
Wednesday IWTC2 LBE
Thursday
Friday REST IWTC2 AH2
Saturday
Sunday FC2 AH3 FC3/GFD1*
Week 2 Monday Repeat BEGINNER CYCLE UBE AH1
Tuesday 1 for 8 weeks LBE
Wednesday IWTC1 AH2 FC4/GFD2*
Thursday
Friday FC1 AH3
Saturday
Sunday IH1
Monday IH2 FC1 or FC2
Tuesday
Week 3 Wednesday INTERMEDIATE CYCLE 2 IH3
Thursday
Friday IH1 FC3/GFD1*
Saturday
Sunday IH2
Monday
Tuesday IH3 FC1 or FC2
Wednesday
Thursday Once 8 weeks has been
Friday
Week 4 Saturday performed a player may IH1 FC4/GRM2* Repeat ADVANCED CYCLE 1 for
Sunday advance to INTERMEDIATE IH2 the duration of the off-season
CYCLE 2 program for the period.
remaining weeks of the off- IH3
season period.
Week 5-12 Repeat INTERMEDIATE CYCLE 2
for the duration of the off-season
period
Week13: Rest 1 week before progressing to Strength Phase (Pre-season period)
UBE=Upper Body Endurance
LBE=Lower Body Endurance
IWTC1 or IWTC2= Interval Weight Training Circuit 1 or 2
IH1, IH2 or IH3= Intermediate Hypertrophy Program 1, 2 or 3
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AH1, AH2 or AH3= Advanced Hypertrophy program 1, 2 or 3
FC1, FC2, FC3 or FC4= Fitness Conditioning 1, 2, 3 or 4.
* You may choose to rather perform an on-field session GFD1 or GFD2 instead of FC3 and FC4
respectively, similar work:rest ratios should be used as described in FC3 and FC4.
Please see the SPECIFIC WORKOUT AND CONDITIONING PROGRAMS section for further details
and outline of each session above.
Each exercise within the programs is detailed in the EXERCISE DESCRIPTION section.
PLEASE SEE DISCLAIMER BEFORE STARTING THE CONDITIONING PROGRAM.
PRE-SEASON CONDITIONING PROGRAM - PHASE 1 (STRENGTH) (WEEK 1-6):
Intermediate (INT) Advanced (ADV)
AM PM AM PM
Monday IS1 PRAC AS1 PRAC
Tuesday
Wednesday IS2 PRAC AS2 PRAC
Thursday
Week 1 Friday INT STRENGTH CYCLE REST REST
Saturday
Sunday IS3 PRAC AS3 PRAC
Monday IS4 AS4
Tuesday
Wednesday REST REST
Thursday
Friday IS1 ADV STRENGTH CYCLE AS1
Saturday
Sunday IS2 PRAC AS2 PRAC
Monday
Tuesday PRAC PRAC
Wednesday
Week 2 Thursday IS3 AS3
Friday
Saturday IS4 PRAC AS4 PRAC
Sunday
REST REST
REST AS1
REST AS2
PRAC
AS3 PRAC
Week 3 AS4
PRAC
Repeat INT STRENGTH CYCLE REST
for the duration of the strength
phase (i.e. the cycle gets REST
completed 3 times)
REST
Week 4-6 Repeat ADV STRENGTH
CYCLE for the duration of the
strength cycle (i.e. the cycle gets
completed 2 times)
Week 7: Rest 1 week before advancing to the Power Phase
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IS1, IS2, IS3 or IS4= Intermediate Strength Program 1, 2, 3 or 4
AS1, AS2, AS3 or AS4= Advanced Strength Program 1, 2, 3 or 4
PRAC= Team Practice session.
An example of a team PRAC specific to this period is described below
Please see the SPECIFIC WORKOUT AND CONDITIONING PROGRAMS section for further details
and outline of each session above.
Each exercise within the programs is detailed in the EXERCISE DESCRIPTION section.
PLEASE SEE DISCLAIMER BEFORE STARTING THE CONDITIONING PROGRAM.
TEAM PRACTICE (PRAC) SESSION EXAMPLE OUTLINE - PRE-SEASON (WEEK 1-6) (EXAMPLE):
Monday 17h30 - 18h00 Specific skill training (Kickers kicking, Hookers Throwing etc.)
18h00 - 18h30 Warm-up & ball skills
Tuesday 18h30 - 18h35 Water break
18h35 - 18h55 General Fitness Conditioning Drill (e.g. GFD1 / GFD2)
Wednesday 18h55 - 19h00 Water break
Thursday 19h00 - 19h20 General Fitness Conditioning Drill (e.g. GFD3)
19h20 - 19h25 Water break
Friday 19h30 - 19h50 General Fitness Conditioning Drill (e.g. GFD5)
Saturday 19h50 - 20h00 Static Stretching and rehydration
Sunday
18h00 - 18h15 Warm-up
18h15 - 18h20 Water break
18h20 - 19h00 Ball Skills
19h00 - 19h05 Water break
19h05 - 19h12 Specific Fitness Drill Set up 3 Specific Fitness Drills
19h12 - 19h19 Specific Fitness Drill and rotate stations every 7
19h19 - 19h26 Specific Fitness Drill minutes
19h26 - 19h30 Static Stretching and rehydration
REST DAY
18h00 - 18h30 Warm-up & ball skills
18h30 - 18h35 Water break
18h35 - 18h55 Selected SAQ Drills
18h55 - 19h00 Water break
19h00 - 19h20 General Fitness Conditioning Drill (e.g. GFD3)
19h20 - 19h25 Water break
19h25 - 19h45 General Fitness Conditioning Drill (e.g. GFD5)
19h45 - 19h55 Static Stretching and rehydration
No Team Practice session
No Team Practice session
No Team Practice session / Social Touch Rugby Game
15 Copyright BokSmart � 2009
Physical conditioning for rugby
This outline serves merely as an EXAMPLE for coaches and it remains up to the coach to alter the
emphasis or goal of each practice session.
Please see the SPECIFIC WORKOUT AND CONDITIONING PROGRAMS section for further details
and on the drills mentioned above.
PLEASE SEE DISCLAIMER BEFORE STARTING THE CONDITIONING PROGRAM.
PRE-SEASON CONDITIONING PROGRAM - PHASE 2 (POWER) (WEEK 7-13):
Intermediate Advanced
AM PM AM PM
Monday IP1 PRAC AP1 PRAC
Tuesday AP2 PRAC
Week 8-13 Wednesday IP2 PRAC
Thursday
Friday IP3 PRAC AP3 PRAC
Saturday
Sunday POSSIBLE FRIENDLY POSSIBLE FRIENDLY
Rest 1 week (i.e. no resistance training) before the first league game commences.
IP1, IP2 or IP3= Intermediate Power Program 1, 2 or 3
AP1, AP2 or AP3= Advanced Power Program 1, 2 or 3;
PRAC= Team Practice session.
An example of a team PRAC specific to this period is described below
Please see the SPECIFIC WORKOUT AND CONDITIONING PROGRAMS section for further details
and outline of each session above.
Each exercise within the programs is detailed in the EXERCISE DESCRIPTION section.
PLEASE SEE DISCLAIMER BEFORE STARTING THE CONDITIONING PROGRAM.
16 Copyright BokSmart � 2009
Physical conditioning for rugby
TEAM PRACTICE (PRAC) SESSION EXAMPLE OUTLINE - PRE-SEASON (WEEK 7-13) (EXAMPLE):
17h30 - 18h00 Specific skill training (Kickers kicking, Hookers Throwing etc.)
18h00 - 18h15 Warm-up
Monday 18h15 - 18h20 Water break Set up 3 SFD Drills and rotate
18h20 - 18h30 Specific Fitness Drill (SFD) stations every 10 minutes, 2
Tuesday 19h32 - 18h42 Specific Fitness Drill minute water break between
18h44 - 18h54 Specific Fitness Drill stations.
Wednesday
Thursday 19h00 - 19h10 General Fitness Drill (e.g. GFD3/GFD4)
Friday
Saturday 19h10 � 19h20 Static Stretching and rehydration
Sunday
18h00 - 18h15 Warm-up
18h15 - 18h20 Water break
18h20 - 19h00 Ball Skills / Team Structure and organisational play
19h00 - 19h05 Water break
19h05 - 19h12 Specific Fitness Drill Set up 3 SFD Drills and rotate
19h12 - 19h19 Specific Fitness Drill stations every 7 minutes
19h19 - 19h26 Specific Fitness Drill
OR
19h05 - 19h30 Specific skills training (Scrumming, line-outs, backline moves etc.)
19h30 � 19h40 Static Stretching and rehydration
REST DAY
18h00 - 18h20 Warm-up & ball skills
18h20 - 18h40 Selected SAQ drills
18h40 - 18h45 Water Break
18h45 - 19h10 Forwards and backs perform organisational training
19h10 - 19h20 Captains Run
19h20 � 19h30 Static Stretching and rehydration
No Team Practice session
Possible Friendly Match
REST / Social Touch Rugby Game (when no Friendly match)
This outline serves merely as an EXAMPLE for coaches and it remains up to the coach to alter the
emphasis or goal of each practice session.
Please see the SPECIFIC WORKOUT AND CONDITIONING PROGRAMS section for further details
and on the drills mentioned above.
Examples of SAQ drills are given in the EXERCISE DESCRIPTION section, coaches should choose a
combination of these drills to be included during the allocated SAQ time.
PLEASE SEE DISCLAIMER BEFORE STARTING THE CONDITIONING PROGRAM.
17 Copyright BokSmart � 2009
Physical conditioning for rugby
IN-SEASON CONDITIONING PROGRAM:
Intermediate Advanced
AM
AM PM AIS1 PM
PRAC
Midweek match Saturday match Monday IIS1 PRAC AIS2 PRAC
Tuesday
Weekly with Wednesday PRAC PRAC
Thursday
Friday IIS2
Saturday
Sunday PRAC
Monday LEAGUE MATCH LEAGUE MATCH
Tuesday
Week with Wednesday IIS2 AIS2
Thursday PRAC PRAC
Friday
Saturday LEAGUE MATCH LEAGUE MATCH
Sunday PRAC PRAC
Monday LEAGUE MATCH LEAGUE MATCH
Tuesday
Wednesday IIS2 PRAC AIS2 PRAC
Thursday AIS1 PRAC
Week with no Friday PRAC AIS2
match Saturday PRAC
Sunday IIS1
PRAC
IIS2
IIS1 or IIS2 = Intermediate In-Season Program 1 or 2
AIS1 or AIS2 = Advanced In-Season Program 1 or 3
PRAC = Team Practice session.
An example of a team PRAC specific to this period is described below
Please see the SPECIFIC WORKOUT AND CONDITIONING PROGRAMS section for further details
and outline of each session above.
Each exercise within the programs is detailed in the EXERCISE DESCRIPTION section.
PLEASE SEE DISCLAIMER BEFORE STARTING THE CONDITIONING PROGRAM.
18 Copyright BokSmart � 2009
Physical conditioning for rugby
TEAM PRACTICE (PRAC) SESSION EXAMPLE OUTLINE - IN-SEASON (EXAMPLE):
Monday 17h30 - 18h00 Specific skill training (Kickers kicking, Hookers Throwing etc.)
18h00 - 18h15 Warm-up
Tuesday 18h15 - 18h20 Water break
Wednesday 18h20 - 18h50 Specific Fitness Drills (choose 1 or 2 drills to complete in 30 min)
Thursday 18h50 - 18h55 Water break
Friday 18h55 - 19h20 Team Structure and organisational play
Saturday 19h20 � 19h30 Static Stretching and rehydration
Sunday 18h00 - 18h15 Warm-up
18h15 - 18h20 Water break
18h20 - 18h50 Ball Skills / Team Structure and organisational play
18h50 - 19h20 Specific skills training (Scrumming, line-outs, backline moves etc.)
19h20 � 19h30 Static Stretching and rehydration
REST DAY
18h00 - 18h15 Warm-up & ball skills
18h15 - 18h30 Selected SAQ drills
18h15 � 18h45 Structured Runs
No Team Practice session
League Match
No Team Practice session / Social Touch Rugby Game
This outline serves merely as an EXAMPLE for coaches and it remains up to the coach to alter the
emphasis or goal of each practice session.
Please see the SPECIFIC WORKOUT AND CONDITIONING PROGRAMS section for further details
and on the drills mentioned above.
Examples of SAQ drills are given in the EXERCISE DESCRIPTION section, coaches should choose a
combination of these drills to be included during the allocated SAQ time
PLEASE SEE DISCLAIMER BEFORE STARTING THE CONDITIONING PROGRAM.
19 Copyright BokSmart � 2009
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[Cuối tài liệu]
Physical conditioning for rugby
9. Cable Push Pull
o Assuming the start position as shown below, simultaneously push and pull the two
pulley cables of a two pulley machine as forcefully and quickly as possible while rotating
the body.
o When the midpoint position is reached, slowly lower the weight back to the start
position
o Repeat the same number of repetitions on each side.
START: MIDPOINT:
10. Squat Thrusts
o Lie flat in your stomach
o While pushing down with the hands quickly pull the legs up towards the body and then
jump as high as possible.
o Land softly and return to the start position.
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Physical conditioning for rugby
11. Clap Push-ups
o Perform an explosive push-up through pushing forcefully downwards
o At full extension of the arms, bring the hands together and clap before landing and
decelerating back to the start position.
START: MIDPOINT:
12. Medicine Ball Plyometric Push-Ups
o Perform an explosive push-up with one hand on a medicine or rugby ball.
o Push forcefully with both arms and cross over the medicine (or rugby) ball and "land"
with opposite hand on the medicine (or rugby) ball.
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Physical conditioning for rugby
SAQ EXERCISES (SPEED, AGILITY AND QUICKNESS):
Include a combination of these drills into the SAQ conditioning sessions prescribed during the team
practice sessions:
1. Speed Ladder 1
o Start with feet together facing the speed ladder
o Perform one step in each block
o Run the length of the ladder, moving feet as fast as possible
o If no speed ladder is available conventional cones may be laid out
and fast feet performed in the same manner as with the ladders
2. Speed Ladder 2
o Start with feet together facing the speed ladder
o Perform a left and a right step in each block
o Run the length of the ladder, moving feet as fast as possible
o If no speed ladder is available conventional cones may be laid out
and fast feet performed in the same manner as with the ladders
3. Speed Ladder 3
o Start with feet together facing the speed ladder
o Side step into and out of each block as you move forward
o Run the length of the ladder, moving feet as fast as possible
o If no speed ladder is available conventional cones may be laid out
and fast feet performed in the same manner as with the ladders
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4. Speed Ladder 4
o Start with feet together with your side facing the speed ladder.
o Perform lateral stepping, both feet in each block.
o Run the length of the ladder, moving feet as fast as possible.
o If no speed ladder is available conventional cones may be laid out
and fast feet performed in the same manner as with the ladders.
5. Speed Ladder 5
o Start with feet together, sideways in the first ladder space.
o Move laterally down the ladder, first placing stepping backward
and then sideways.
o Move laterally while performing two feet in two feet out stepping
in each block.
o Run the length of the ladder, moving feet as fast as possible
o If no speed ladder is available conventional cones may be laid out
and fast feet performed in the same manner as with the ladders
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Physical conditioning for rugby
6. Illinois Agility Run
o Lay out the drill as shown below.
o From the start position, firstly sprint to a line 9 meters away, touch it and sprint back.
o Then run through the cones to the opposite line through first following the black line and
then return following the grey line.
o Complete another sprint to the opposite line and back before finishing.
7. Run Through Mini Hurdles
o Run with high knees over either mini hurdles, or if no mini hurdles are available, run with
high knees over cones.
o Place the hurdles or cones roughly 50 cm apart and focus on high knees and quick feet.
8. Body Lean Accelerations
o Assume a pronounced lean against a partner (see below).
o When your partner stops resisting and steps out of the way, accelerate forwards for 5-
10m, gradually slow down and return to the start position.
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9. Hollow Sprints
o Position cones at 5m, 10m, 20m, 30m, 45, and 60m from a start line
o Jog to the first cone (5m jog)
o Sprint to the next cone (5m sprint)
o Jog to the next cone (10m jog)
o Sprint to the next cone (10m sprint)
o Jog to the next cone (15m jog)
o Sprint to the next cone (15m sprint)
10. Sprints
o Perform 10m and 20m sprints
o Vary the starting position may be varied; i.e. track start, 3 point start, lying down start
etc.
11. Rolling Sprints
o Place 4 cones at 20 m intervals over a distance of 80m
o Drill1: Accelerate at maximum speed to the first cone (20m), explode and sprint at
maximal intensity to cone 2 (40m), focus on pumping the arms and increasing the knee
�lift height
o Drill 2: Accelerate at maximum speed to the first cone (20m), explode and sprint at
maximal intensity to cone 3 (60m), focus on pumping the arms and increasing the knee�
lift height
o Drill 3: Accelerate at maximum speed to the second cone (40m), explode and sprint at
maximal intensity to cone 4 (80m), focus on pumping the arms and increasing the knee�
lift height
169 Copyright BokSmart � 2009