Rugby Training - Module 1 (Training Module 2) |
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Successful Rugby depends on a combination of skill and the capacity to physically perform
throughout a game. It is well-known that the most competitive teams in the world deliberately
pick up the pace of the game during the last 10 minutes of each half in order to exploit any
flaw in their opponent's fitness. While the major emphasis during practice sessions is properly
devoted to developing individual and team skills, without fitness these will not prevail despite
the sincere wishes of every aging athlete. We expect players to come physically prepared to
"perform," and most of us know in a rough sense what we mean by that. Data has been
generated to give us a more precise understanding of the physical demands of competitive
Rugby. In a first division game: o The ball is in play about 30 minutes. o The remaining time is spent walking and waiting. o "Play" is made up of 100-150 discrete activities. o 85% of these activities last less than 15 seconds. o 50% of these activities last less than 10 seconds. o Continuous play lasting more than 30 seconds is rare. o Recovery time between activities averages less than 40 seconds. o There are 30-40 scrums and 60-70 lineouts, each of 15-20 seconds o Forwards spend 50% of their activity in scrums and lineouts, the rest in support. o Forwards cover 4-6 miles during a game and require more endurance work. o Back have the ball in hand less than 60 seconds total time. o Backs cover 4-5 miles in a game, 30% (primarily on attack) sprinting, the rest Walking and jogging into position for continuity. They require more speed work. Every sport creates its own priorities within the spectrum of physical demands; for Rugby these vary depending upon position. To contribute, a player must be "very good" in all aspects, and "excellent" in the ones applying to his position. The physical priorities of ANY Rugby player are addressed, followed by the varying priorities of each position. Order of Priority: o Aerobic Base - the ability to sustain activity over time. o Anaerobic Endurance - muscular exertion in the absence of oxygen. o Power - the ability to recruit muscle fibers quickly and repetitively (force x distance per unit time). o Strength - the ability to apply a maximum muscular effort (force x distance). These components can be best thought of in the context of the game. For example: o Power includes speed over a distance and also ability to gain jump height in the lineout. o Strength includes the initial thrust in the pack when the ball is put in. o Anaerobic Endurance is the ability to constantly repeat the two demands consistently for the duration of a game. 1. Props and Hookers - Good maximum strength in legs, lower back, neck and shoulders for holding initial thrust by opposition in scrum, and overcoming that resistance. Power - In legs, gluteal (butt) and hips for initial thrust in scrum, jumping and lineouts. Local muscular endurance - In all above muscle groups plus forearms, biceps and triceps and upper back for repetitive wrestling type activity in the "loose." 2. Second Row - As above plus power. More jumping height expected and more speed expected than front row. 3. No. 8 Lock Forward - As 1. And 2., but also likely to be involved in more running than 2nd row, therefore more speed is expected. 4. Wing Forward - As 1. and 2., but also more power endurance (ability to sustain speed) is required. 5. Scrum Half/Stand Off - Needs good lateral explosion and reflex/reaction time. Good muscular endurance (likely to get caught in loose rucks more than other backs, except F.B.) and ability to overcome inertia, i.e., move very fast from a dead stop. 6. Fullback Inside/Outside Outside Center, Wings - Power endurance, the ability to sustain maximum speed. Power, as it applies to exploding through a tackle. CONDITIONING REQUIREMENTS AND COMPONENTS DEFINED Strength can be defined as the ability to exert force in one maximum effort on a resistance in order to overcome that resistance. Ideally in Rugby, we want to be strong enough so that we can always present more force to a resistance during the course of a game than it can present to us. But maximum strength, by virtue of its short duration anaerobic energy source (adenosine tri phosphate - ATP) lasts only about 30 seconds maximum in a well-conditioned athlete. Anaerobic Endurance can be defined as the ability to repeat bouts of muscular exertion. It is no good being extremely strong as a Rugby player without having the ability to repeat those bouts of maximum muscular effort many times throughout the duration of a game. How do we do this? By cultivating the other two other parts of the anaerobic energy system, the lactic acid system, and the alactic system. Lactic Acid is a waste residue caused as glycogen (a type of sugar molecule) is broken down to form ATP The whole process is called anaerobic glycosis.Lactic acid, though, has a drawback that no doubt every rugby player has experienced. It puts pressure on nerve endings and makes arms and legs feel like lead. This anaerobic system supplies energy for all out work bouts lasting between 1 and 3 minutes Following such an intense workout, we continue to breathe fast and heavy even though the demand has ceased. The oxygen taken in at this time above resting consumption, is used to replenish our ATP levels. This is the alactic portion of the system, also referred to as oxygen debt. o In 20 seconds 50% ATP is replenished o In 20 seconds 50% ATP is replenished o In 60 seconds 87% ATP is replenished o Within 3-4 minutes, ATP is totally replenished So what we need to do as Rugby players is to condition ourselves so that we can "push through" the fatigue associated with massive lactic acid buildup by building a tolerance to it. One method is to deliberately create lactic acid buildup with short duration, high intensity activity and decrease rest intervals. But first an excellent aerobic level must be established. Any activity that elevates the heart rate to approximately 85% of its maximum level for a sustained period (30-40) minutes, builds the aerobic base. The energy source for aerobic activity is largely free fatty acid (fat) metabolized in the presence of oxygen. More importantly, your recovery rate from intense activity of short duration (anaerobic), is entirely dependent on your aerobic condition. Aerobic conditioning should be done in off-season (long runs, ideally 4-5 miles). As the preseason approaches, training should then replicate the demands of the game. Power simply defined, is the speed at which a weight can be moved over a distance. We hear descriptions of "speed/strength," "explosive power," and "jumping ability". All of this boils down to power. Once muscle fibers have been strengthened, we need to find ways to recruit those fibers fast, and transform that strength into a ballistic type of release. Two ways of doing this are: 1. Olympic Lifts - By definition of their explosive nature (power clean, snatch) these are the only multi-joint lifts capable of cultivating a neuromuscular response of the IIB fast twitch fibers. 2. Plyometrics - Probably the single most effective method of increasing explosive power. Sample plyometric workouts are not included here because of their very rigorous nature and potential for injury in the unprepared athlete. Plyometric workouts must be monitored by a person with a good biomechanical and practical knowledge of this training technique. This is the end of the first MODULE. This is basic information that every rugger should know before they start a regular training program. The second "module" will go over specific lifts and frequency. Always use a spotter and never train with weights alone!!! |
This page last updated on December 12, 2002