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Rugby Strength Coach 2015

2015 Seminar Series

Welcome

Day 1

09:00-09:30: Arrival & welcome

09:30-11:30: Training theory, overview

and periodisation

11:30-13:30: Linear speed development

13:30-14:30: Lunch

14:30-16:30: Change of direction speed

development

16:30-17:30: Programme management

17:30-18:00: Q&A

20:00- Evening social

Day 2

09:00-11:00: Special strength

development

11:00-13:00: Strength and power

development

13:00-14:00: Lunch

14:00-16:00: Energy system

development

16:00-18:00: Injury prevention and

rehabilitation

18:00-19:00: Q&A

Ground rules

1. Some of this is wrong (sorry)- if only I new which parts :(

2. There are many ways. This is mine (sorry UKSCA).

3. Ask lots of questions. Leave with everything answered.

4. I’m here to learn too.

5. Please tell me about any injuries BEFORE we do practical

6. Leave here with a lot of new friends

Overview outline

Key training concepts

Periodisation overview

Training theory and philosophy

Development of the rugby strength coach model

Practical example: 2015 Rugby Championship & World Cup

Stress

“The mobilisation of bodily resources to secure the immediate survival of the organism in response to a perceived threat to homeostatic

balance”

a.k.a something is trying to eat, kill or fuck me. I need rapid energy for all three!

Stress

General Adaptation Syndrome

● Alarm- mobilisation● Resistance- recovery● Exhaustion- depletion

Overtraining

● Tolerance is finite● Rate of recovery is finite● You can't ride 2 saddles

with one ass● Neglect leads to disaster

Undertraining

● Adaptation is expensive● Adaptation must be

retained

Optimal training

● Superimposition of one stimulus upon another

● Repeated bouts of stress

● Progressive adaptation over time

Dose-response curve

● More is not better. Optimal is better● You can't become a world champion in one session● You can break in one session

Dose-response curve

● Optimal is always narrowing● More experienced trainees need an extremely

focussed stimulus● The price of inaccuracy is far higher

Threshold of adaptation

● You have to exceed the threshold

● Training is a poison● All stimuli become

desensitising● The threshold is on the move

Diminishing returns

● Eventually it all stops working

● You want to avoid diminishing returns as long as possible

● Get the most adaptation from the least stress

● You don't treat a cold with chemotherapy

Overcoming diminishing returns

● Shout louder or shout smarter● But only when required!● Use the minimum to get the job done

Finite stress tolerance

● Current adaptive reserves

● Functional adaptive reserves (avoid using)

● You can only slice the pie so many ways

● Eventually threshold of adaptation > adaptive reserves

Periodisation

● Periodisation is simply the organisation of training variables to ensure the greatest sum development of relevant biomotor abilities at the desired time.

● To ensure gradually improving, consistent and predictable performance

● What to do when the newbie gains stop coming and the pie cannot cover all your bases at once

Popular methods of periodisation

● Concurrent● Sequential: long and short● Block/conjugate● Vertical integration (concurrent emphasis)

Concurrent approach

● Kitchen sink approach● It works, but not for long● Blunts physiological

adaptation● Why crossfit is retarded● Compounded by

inherent demands of sport training

Sequential approach

● A little history● Building the pyramid● Focussed adaptation● Long vs short● It works better than concurrent

Sequential problems

● Incompatible with team sport structure ● Insufficient loading ● Detraining effects ● Why stop training something that is still working?!

Block approach

● When sequential stops working

● A little more history● Concentrated loading● Delayed transformation● Training residuals● Micro re-stimulation

blocks

Block problems

● Rugby competition and physical demands

● Injury is never far away● It probably isn't

necessary● Time consuming● Logistically difficult to

implement sometimes

Vertical integration

● Charlie Francis● Combining all three● We know it works● Limits detraining● Focussed development● Sequenced progression

in intensity and specificity

Vertical integration layout

● Restoration < retention < developmental loads

● Target abilities & non-target abilities

● General → specific● Volume → intensity● Isolated → integrated● Long → short residual

Speed of movement

Neuromuscular output

CNS output

Metabolic output

Maximise the intensity, repeatability and efficiency of sporting skill. Maximise athlete capacities relative to demands of the environment

(performance and injury prevention).

Physical preparation philosophy

Central nervous system

Maximise movement efficiency

Maximise “tool box”

Assist problem solving

Maximally exploit the motor potential of the neuromuscular system

Development of CNS potential

Squat Lunge Bend

Brace

PushPull

Jump

Land

Twist

Decelerate

Accelerate Crossover

Sprint Shuffle

Get up

Equip athletes with the movement tools they need to solve sporting problems in all three planes of movement in an

unpredictable and changing environment

Development of movement literacy

Isolated

Fast

Integrated

Slow

Simple Complex

Closed Open

Progression of athlete motor learning environment as

mastery is developed. Drill progressions/regressions are

developed at each stage according to athletes degree

of mastery.

Motor learning progression

Eccentric strength

Maximally develop the “horsepower” of the engine. Develop a blend of physical qualities that allows the athlete to meet the

general demands of the game. Concentrate more training resources on those physical qualities that most underpin athlete

performance.

Isometric strength

Limit strength

Strength speed

Max power

Speed strength Speed Reactive

strength

Force-velocity curve qualities

Stiffness Tissue quality

Speed of relaxation

Stretch potentiation Mobility Stability Stability

Other physical qualities

Neuromuscular development

Central nervous system

GlycolyticAerobic Alactic

Maximise the intensity, frequency and sustainability of high intensity efforts, interspersed with low intensity activity

Development of Metabolic potential

Energy supply internal feedback

Energy demand internal

+ external feedback

Demands

Maximise stress tolerance capacity of the organism relative to the stress demands of the environment (short term and long term)

Injury prevention

Capacity

Low specificity, lower intensity in early career/preparation

Transfer and training age

High specificity, high intensity in late career/preparation

Muscles used

Dynamic correspondence

Direction and magnitude of force

Contraction type

Movement velocity

Range of movement

Peak force range of movement

Contact time

Regime of muscular work

Energy system

Specificity

General physical preparation- no direct transfer, lays foundation for SPP development

Specialised preparatory preparation- higher dynamic correspondence, lower intensity, lays foundation for specialised

developmental preparation

Specialised developmental preparation- high dynamic correspondence, max or near max intensity, direct transfer to

competition exercise

Competition exercise- performance of the sport or variations of the sport in highly realistic, maximum intensity environments

Higher variety, lower intensity in early career/preparation

Less

var

iety,

mor

e in

tens

ity in

late

car

eer/p

repa

ratio

n

Exercise classification

General physical preparation- general strength, hypertrophy and muscular endurance programme

Specialised preparatory preparation- extensive sprinting drills, tempo, extensive special strength drill, generalised gym based

power exercises

Specialised developmental preparation- resisted and assisted sprinting variations, intensive special strength drills

Competition exercise- normal and applied sprinting variations

Sample progression: sprinting

Objective

Phase 1

Build a base of athletic development, develop work capacity, mitigate for injury risk using a high variety of lower intensity

training means

Phase 2

Develop general maximal outputs with higher intensity, general training means, introduce the body to specific training means

Phase 3

Develop specific maximal outputs with highest intensity, specific training means,

Phase 4

Develop optimal strategies to realise training adaptation in sport and position specific context, maximise readiness

Time

Organisation of training

General physical preparation- no direct transfer, lays foundation for SPP development

Higher variety, lower intensity in early career/preparation

Two

to e

ight

wee

k m

esoc

ycle

Phase 1 emphasis

Specialised preparatory preparation- higher dynamic correspondence, lower intensity, lays foundation for specialised

developmental preparation

Higher variety, lower intensity in early career/preparation

Phase 2 emphasis

Two

to s

ix w

eek

mes

ocyc

le

Specialised developmental preparation- high dynamic correspondence, max or near max intensity, direct transfer to

competition exercise

Higher variety, lower intensity in early career/preparation

Phase 3 emphasis

Two

to fo

ur w

eek

mes

ocyc

le

Competition exercise- performance of the sport or variations of the sport in highly realistic, maximum intensity environments

Higher variety, lower intensity in early career/preparation

Phase 4 emphasis

One

to th

ree

wee

k m

esoc

ycle

Training ingredients

Linear/COD speed

Sport practice SST Traditional

power

StrengthAccessories,

rehab & prehab

ESD

Combat & grappling

Linear speed

COD speed

Plyos, jumps,

med ball throws

Traditional power Strength

Accessories, rehab and

prehab

Energy system

developmentCombat

Phase 1

Technical emphasis,

development of work capacity

Technical emphasis,

development of work capacity

Low intensity, emphasis in multiplanar

deceleration in wide variety of

patterns

Higher volume, lower intensity

approach, development of technique and work capacity

Sub max strength

with moderate

volume load

Address individual

weaknesses and injury risk factors

with developmental

volume load

Low intensity aerobic

adaptation and alactic prep work

Wrestle technique

and contact preparation

Phase 2

Development of maximal

outputs

Development of technique at full speed

Extensive execution,

general running,

jumping and cutting

patterns

Max power output in general

exercises, developmental volume

Max effort strength

with developmental volume

load

Support development of maximal

outputs

Moderate intensity aerobic

adaptation and alactic

power

General combat and

contact skill

Phase 3

Application of maximal

outputs in game context

Application of technique in game context

Intensive execution,

high degree of transfer to

sporting exercise

Max power output in special

strength drills, developmental

volume

Submax strength

with retention

volume load

Support retention of

other movement qualities

High intensity aerobic

adaptation and alactic

capacity

Applied combat and

contact skill

Phase 4

As phase 3 with retention volume load only

Evolution of loading parameters to desired “peak”

Organisation of training

Designing your own

● How long do you have? Work backwards● First time: divide evenly for simplicity● Get more complicated if you need to● What are your priorities within each phase?● Set retention and developmental training loads● Implement, monitor and adjust the programme

Real world example: Pumas 2015Week Phase Notes

Rosario- camp2 Preceded by small break (assumed

adaptation from block 1 still present) French Barbarians (F)

French Barbarians (F)Sydney- camp

1 Reintroduction of European based playersSydney- camp

New Zealand (RC)2 Moderate developmental load in bye

weekAustralia (RC)Bye

South Africa (RC)3 We actually started to play well here!

South Africa (F)Argentina- camp

2 Last opportunity for heavy strength, power and sprint work before world cupArgentina- camp

Leciester (F)3 Last opportunity for development of

positional outputs before world cupCampPool 1

4All emphasis on readiness, heavy modification of programme where

requiredPool 2Pool 3Pool 4 3 Squad rotation, micro-block

Quarter final4

All emphasis on readiness, heavy modification of programme where

requiredSemi final

Final

Sydney camp block 1Day AM PM

Monday Low intensity rugbyBodybuilding, low intensity

aerobic conditioning, prehab and rehab

Tuesday Acceleration warm up (30 mins), high intensity rugby + units

Sub max power, sub max strength, dev. accessories (Squat focus)

Wednesday Off

Thursday Shuffle/crossover warm up (30 mins), high intensity rugby + units

Sub max power, sub max strength, dev. accessories (Bench press focus)

Friday Low intensity rugbyBodybuilding, low intensity

aerobic conditioning, prehab and rehab

Saturday Vmax warm up (30 mins), high intensity rugby + units

Sub max power, sub max strength, dev. accessories (Deadlift focus)

Sunday Off

Championship block 2Day AM PM

Monday Low intensity rugbyBodybuilding, low intensity

aerobic conditioning, prehab and rehab

Tuesday Acceleration/vmax warm up (15-20 mins), high intensity rugby + units

Max power, max strength, accessories (Lower body focus)

Wednesday Off

Thursday Shuffle/crossover warm up (15-20 mins), high intensity rugby + units

Max power, max strength, accessories (Upper body focus)

Friday Captain’s run

Saturday Game

Sunday Recovery

Championship block 3Day AM PM

Monday Low intensity rugbyBodybuilding, low intensity

aerobic conditioning, prehab and rehab

TuesdayApplied acceleration/vmax warm

up (15-20 mins), high intensity rugby + units

SST, sub-max strength, accessories (Lower body focus)

Wednesday Off

ThursdayApplied shuffle/crossover warm up (15-20 mins), high intensity rugby

+ units

SST, sub-max strength, accessories (Upper body focus)

Friday Captain’s run

Saturday Game

Sunday Recovery

Rugby World Cup block 4Day AM PM

Monday Low intensity rugbyBodybuilding, low intensity

aerobic conditioning, prehab and rehab

Tuesday Rugby specific warm up, high intensity rugby and units

SST, timed strength, optional accessories (Lower body focus)

Wednesday Off

Thursday Rugby specific warm up, high intensity rugby and units

SST, timed strength, optional accessories (Upper body focus)

Friday Captain’s run

Saturday Game

Sunday Recovery

Questions?