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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?