Preseason Strength Training for Rugby Union- The General and Speciﬁc Preparatory Phases

Preseason StrengthTraining for Rugby Union:The General and SpecificPreparatory PhasesGlenn Corcoran, CSCS1,2 and Stephen Bird, PhD, CSCS3

1Bathurst Bulldogs Rugby Club, Bathurst, Australia; 2Central West Rugby Union, Orange, Australia; and 3Exercise andSports Science Laboratories, School of Human Movement Studies, Charles Sturt University, Bathurst, Australia

S U M M A R Y

THE FIELD OF STRENGTH AND

CONDITIONING HAS SEEN THE

RAPID DEVELOPMENT OF NEW

TRAINING METHODS TO ENHANCE

SPORT PERFORMANCE. WHILE

THE TRAINING TECHNIQUES AND

STRATEGIES MAY HAVE

CHANGED, THE CORNERSTONE

OF ATHLETIC DEVELOPMENT HAS

NOT, IN THAT STRENGTH TRAINING

DURING THE GENERAL PREPARA-

TION PHASE REMAINS AN INTE-

GRAL COMPONENT IN ATHLETIC

CONDITIONING FOR SPORT. IT IS

THE PURPOSE OF THIS ARTICLE

TO PRESENT PRESEASON

STRENGTH TRAINING DURING THE

PREPARATION PHASE IMPLE-

MENTED FOR THE 2009 RUGBY

SEASON FOR SENIOR, AMATEUR,

FIRST- AND SECOND-GRADE

PLAYERS COMPETING IN THE DO-

MESTIC CENTRAL WEST RUGBY

COMPETITION, NEW SOUTH

WALES, AUSTRALIA.

INTRODUCTION

Rugby union is a contact teamsport that requires a variety ofphysiological requirements due

to the high-intensity nature of thesport, which involves short repeatedsprints to high degrees of strengthexpression through high frequency

body contacts (15). Recently, Duthieet al. (10) have highlighted that vigor-ous body contact can result fromone-on-one tackling, scrums (scrim-maging), rucks, and mauls, as well asattacking runs. As such, during a game,an athlete’s body is under considerablestress, and at times placed in compro-mising body positions, with the tackleand ruck and maul phase associatedwith greater injury risk (28).

The influence of preseason training oninjury risk is well documented, withtraining load suggested to be a criticalfactor (14,23). Therefore, appropriateprogram design is essential in devel-oping strength qualities in conjunctionwith structural stability and mobility,which may assist in the reduction offatigue-related injuries. Therefore, it issuggested that the strength and condi-tioning (S&C) coach should monitortraining load during this time (24).

PHYSICAL REQUIREMENTS: ASTRENGTH PERSPECTIVE

To discuss the physical requirement ofrugby union from a strength perspective,we shall highlight 3 central components:(a) muscular strength characteristics,position specific; (b) body mass; and(c) core (pillar) strength.

MUSCULAR STRENGTHCHARACTERISTICS: POSITIONSPECIFIC

The science of examining rugby and itsparticipants has developed rapidly to

meet the increased demand for knowl-edge on the requirements of the gameand characteristics of the players(10,11). Rugby union players havea diverse range of physical attributes,and a distinct physique will naturallyorient a player toward a particularposition over others (29). The scrum isa critical part of rugby union, resultingin a set contest between oppositionforward packs, with dominance in thisarea, a critical factor related to ballpossession. The scrum organizationis a 3-4-1 pattern, involving 3 playersin the front row, the hooker boundbetween a tighthead and looseheadprop, 2 second rowers who bindtogether behind the front row, 2breakaways who each bind onto theoutside of a second rower, and finallythe lock (or number 8) who bindsbehind the second row.

Briefly, the front row position demandsstrength and power in the scrums.The second rowers have a larger bodymass, optimal strength is essential, andadded power is a distinct advantage.The loose forwards require optimalstrength and power, as their positionrequires them to defend as well asretain and turn over possession.Strength is essential for the halfback

KEY WORDS :

strength training; rugby; periodization;general preparation

VOLUME 31 | NUMBER 6 | DECEMBER 2009 Copyright � National Strength and Conditioning Association66

as he is constantly in among his ownand opposition forwards in physicalsituations and must have good accel-eration, thus the development of speedstrength is of major importance. Theinside backs require speed strengthand power due to the high intensity ofcontact with the opposition in defenseand attack, whereas outside backsrequire speed strength in attackingsituations and for cover defending (10).

BODY MASS

Body mass of elite rugby union playershas increased significantly over thepast 3 decades with an increase of2.6 kilograms per decade (27), which iswell above those of the general pop-ulation of young men. Therefore, itwould be fair to assume that the naturalprogression is for subelite-grade play-ers to improve at a comparable rate. Ifthis is the case, it is vital that athletesprogress through each level of rugby,for example, schoolboy, grade, state,and national and improve their strengthbase to allow for a successful transitionto the next level of competition. Whilethere are limited data on this transitionin rugby union, Baker (2) suggests that,in rugby league players ranging fromjunior high school level to nationallevel, as the athletes become bigger andstronger with age and training experi-ence, they also become stronger perkilogram of body mass. The trainedjunior high school, senior high school,college, and elite professional rugbyleague players are capable of lifting 102,115, 124, and 148% of their body massin the 1-repetition maximum (1RM)bench press, respectively.

Given that both football codes inAustralia (rugby and league) followsimilar school age progressions, onemay argue that a similar progressionin strength capabilities may be found inrugby. The value of strength trainingin collision sport athletes can be drawnfrom a series of studies by Kraemer(22), which have shown that strengthtraining increases levels of fat-freemass, strength expression, and powerprojection in athletes, underlying theimportance of such a training modalityfor rugby athletes.

CORE STRENGTH

Rugby union requires a strong bodycore to stabilize the trunk and helpmaintain correct posture while chang-ing direction at speed, and this isessential to efficiently transfer forcefrom the ground during contact phases.The core is defined as the link betweenthe shoulders, trunk, and hips (33)and may be described as the pillar(or pelvic/spinal stability). A lack ofpelvic/spinal stability is often a phe-nomenon created by lack of corestrength in an attempt to stabilizethe body during movement (33). De-velopment of pelvic/spinal stabilitybenefits the player in allowing efficientexecution of rugby skills and reducesinjury risk (8). This is achieved byselecting exercise that integratescore strength, which allows theathlete to stabilize the body in varyingbody positions that are encounteredthroughout a game. Exercises usedfor training the core can be varied toreflect the postural adjustment experi-enced in the game. In this context, wehave extensively used variations ofstrongman and functional integrationtraining adapted to optimize functionalperformance.

PROGRAM DESIGN

Strength training is considered anessential component of preseason con-ditioning for rugby union (5), and it iswell accepted that to maximize thebenefits of strength training, per-iodization is the cornerstone trainingprinciple used for the long-term de-velopment of strength and power(12,32).

A rugby-specific general and specificpreparation phase strength trainingprogram is presented in this articlefor the purposes of practically demon-strating the points and concepts putforward. The program was conductedover a 21-week preparatory period andbroken into 9 weeks of general prep-aration and 12 weeks of specificpreparation.

The general preparation phase in-cluded a total of 32 strength sessionsconcentrating on muscular

hypertrophy. The specific preparationphase addressed optimal strength andpower, which consisted of 18 optimalstrength sessions and 12 power ses-sions. The primary goal was to developoptimal and functional strength, fol-lowed by power transition for theupcoming season. However, the readershould be aware that the application ofsuch a program will depend on thespecific individual characteristics of theathlete and should be tailored to meettheir individual characteristics andgoals. Additionally, it is imperative thatS&C coaches address all specific com-ponents in the preparatory period,including strength, power, endurance,speed, acceleration, and agility. How-ever, the interference principle, asrelated to concurrent training, suggeststhat heavy endurance training, long-interval work, and continuous runningcan limit strength gains (12). It isimportant that qualities previouslytrained are not diminished throughthe following phases, and this can beaddressed by short retraining phaseswithin current mesocycles.

The goals selected for the preseasonprogram are as follows:� Increasing structural stability and

mobility� Reducing injury risk� Preparing the athlete for the higher

training intensity of the followingtraining period

Additionally, it is firmly establishedthat the effectiveness of a strengthtraining program to achieve a specifictraining outcome (i.e., muscular endur-ance, hypertrophy, maximal strength,or power) depends on manipulationof several key training variables andtraining principles (6,21), these include

� frequency� intensity� volume� periodization

From a sport-specific perspective, wewill use the term ‘‘optimal’’ strengthrather than ‘‘maximal’’ strengththroughout the article, as our goal isnot development of maximal strengthof players, but rather optimal strengthgiven their playing positions.

Strength and Conditioning Journal | www.nsca-lift.org 67

FREQUENCY

Frequency is the number of trainingsessions completed each week and willvary with the phase of training cyclethe athlete is in. The frequency oftraining is critical if the athlete is togain maximum benefits from the pro-gram but must take into account theathlete’s other training commitmentsas the season nears such as condi-tioning phase requirements, skill, andteam drills.

INTENSITY

Intensity refers to the relative load orresistance that the muscle is requiredto work against. In the majority ofstrength training programs, intensity isexpressed as a percentage of 1RM (6).However, intensity can also be pre-scribed using the repetition maximumrange method, which is more routinelyadministered by practicing S&C pro-fessionals and is the protocol used inthis article. This equates to the loadlifted as a percentage of the maximumlift an athlete can lift once only.Intensity can also be measured byhow many repetitions can be com-pleted before failure. It should also benoted that the intensity can be in-creased by using a heavier resistance orincreasing the speed when a givenweight is moved. Increasing the in-tensity of an exercise by increasingvelocity is important if the major goal isto increase the power output of themuscle and not just the ability to liftmaximal loads.

VOLUME LOAD

Volume load is the amount of workthat is completed during a trainingsession and is most often calculated inweight training as repetitions multi-plied by sets (6). Larger volumes oftraining appear to be important whenthe main objective of the programincludes a decrease in fat mass and anincrease in lean body mass orhypertrophy.

PERIODIZATION

The basic principle of periodization isa shift in emphasis from high-volume(exercise 3 sets 3 repetitions) to low-intensity (percent maximum effort)

training to low-volume and high-intensity training (18). A good periodizedplan is essential among conflictingdemands. The conventional approachhas been to design the programsequentially, for instance, off-seasonpreparation with nonspecific strengthtraining and after that changing tohighly specific technique routines.Given that the training year is dividedinto distinct phases (mesocycles), eachmesocycle relates to a specific changein volume and intensity of training andmay last 6 to 12 weeks depending onthe needs of the athlete.

MESOCYCLE 1: HYPERTROPHYPHASE (8 WEEKS: STARTNOVEMBER TO ENDDECEMBER 2008)

The hypertrophy phase is devoted toincreasing muscular size and strength.In rugby union, which is a highcollision sport, any increase in optimal

strength and size without compromis-ing position-specific qualities such asspeed, power, and flexibility is desir-able. This phase, as with the entireprogram, may be varied dependenton the athletes’ specific requirementsor deficiencies they need to addressfor optimal functional improvement.Intensity is lower in this phase thanin the maximal strength and powerphases, and this allows for a highervolume workload by increasing varia-bles such as total exercises performed,to target specific areas, as well asmanipulating the sets and repetitionsperformed during the sessions. Thiscan be achieved by using split routinessuch as upper- and lower-body work-outs (Tables 1 and 2). During this phase,we also address any muscle imbalances(i.e., opposing muscle groups) as wellas strength deficits (i.e., upper- and/orlower-body discrepancies).

Table 1Example workout for hypertrophy phase

Monday Sets Reps Tuesday Sets Reps

Bench press 3 10 Squat 3 10

Chin-ups 3 10 Deadlift 3 10

Shoulder press 3 10 Leg curl 3 10

Shrugs 3 10 Standing calf raise 3 10

Bicep curl (BB) 3 10 Back extension 3 10

Tricep extension 3 10 Reverse crunch 3 15

Crunches 3 20 Prone hold 3 1 min

Thursday Sets Reps Friday Sets Reps

Incline press 3 12 Front squat 3 12

Dips 3 12 45� leg press 3 12

Bent-over row (BB) 3 12 Romanian deadlift 3 12

Upright row 3 12 Leg curl 3 12

Bicep curl (DB) 3 12 Single-leg calf raise 3 12

Tricep pushdown 3 12 Reverse crunch 3 15

Crunches 3 20 Prone hold 3 1 min

Duration: 8 weeks: 1 to 4; volume: 3 to 5 sets; tempo: 2:1:2; strength quality: hypertrophy;frequency: 4 3 week; intensity: 8 to 12 RM; rest: 1 minute between sets/2 minutes betweenexercises.

Reps = repetitions; BB = barbell; DB = dumbbell; tempo = eccentric:isometric:concentric;RM = repetition maximum.

VOLUME 31 | NUMBER 6 | DECEMBER 200968

Preseason Strength Training for Rugby Union

The S&C coach must ensure that themuscle balance of the agonist andantagonist is maintained (31), and ifan imbalance exists (Table 3), it must berectified to avoid the athlete developinginefficient movement patterns. There-fore, the S&C coach must ensure thatthe athlete’s weaknesses or imbalancesare addressed at the outset of theirprogram. This can be achieved by wayof strength diagnosis testing (26) and/or the use of functional movementscreening (9). During this phase, 2 to 3sessions per week of 25 to 40 minutesof low-impact activities are included todevelop general endurance withoutimpeding gains in lean muscle mass.Activities such as swimming, cycling,and rowing are examples of activitiesthat can be implemented as they haveminimal impact on joints such as the

hip, knees, and ankles that will bestressed during the season, and mini-mizing impact at this stage of prepara-tion is desirable. No sport-specifictraining or plyometric sessions areimplemented during this phase. At theconclusion of the first cycle is a 1-weekunloading period of active rest, whichincludes unstructured training such ascycling, running, swimming, and recre-ational games. This allows a break fromthe core program to avoid accumulationof progressive fatigue from the trainingdemands of the hypertrophy phase.

MESOCYCLE 2: MAXIMALSTRENGTH PHASE (6 WEEKS:START JANUARY TO MIDFEBRUARY 2009)

Maximal strength is the ability to exertmaximal force of the muscles that

control particular body movements(6), with this strength quality as anintegral component to determiningsuccess in rugby due to its requirementin contact situations (10). As such,the development of maximal strengthshould be a central component forany athlete committed to improvingathletic performance (16). It is impor-tant to progress an athlete’s strengthbase with a sport-specific regimen.Therefore, strength training exercisesselected follow specific movement pat-terns and/or muscle actions involved inrugby union, as this will promotea greater transfer-of-training effect.

Appropriate exercise selection involvesthe relevant musculature for the sport,as well as the synergistic musclescritical for successful movement

Table 2Example workout for hypertrophy phase

Monday Sets Reps Tuesday Sets Reps

Bench press (DB) 4 8 Deadlift 4 8

Pec flys (DB) 4 8 Lunges (DB) 4 8

One arm row 4 8 Leg curl 4 8

Upright row 4 8 Seated calf raise 4 8

Chin-ups (weighted) 4 8 Back extension 4 8

Tricep extension 4 8 Crunches (SB) 3 15

Rotator cuff raise (DB int/ext) 3 10

Hanging leg raise 3 15

Thursday Sets Reps Friday Sets Reps

Bent-over row 4 6 Split squat 4 6

Decline press 4 6 Hack squat 4 6

Lat pulldown 4 6 Romanian deadlift 4 6

Push press 4 6 Stand leg calf raise 4 6

Dips 4 6 Reverse back extension 4 8

Bicep curl 4 6 Crunches (SB) 3 15

Rotator cuff raise (TB int/ext) 3 10

Prone hold 4 1 min

Weeks: 5 to 8; volume: 3 to 5 sets; rest: 2 minutes between sets/3 minutes between exercises; strength quality: hypertrophy; intensity: 8 to12 RM; frequency: 4 3 week; tempo: 2:1:2.

Reps = repetitions; DB = dumbbell; int = internal; ext = external; TB = Theraband; SB = stability ball; tempo = eccentric:isometric:concentric;RM = repetition maximum.


outcomes. When designing a maximalstrength program, it is essential to useand evaluate many options and de-termine which will include the bestexercise option to meet the objectives(e.g., weightlifts, powerlifting techni-ques, and strongman training or a com-bination of all these).

Maximal strength program design isbased around multi-joint and structuralcompound exercises such as benchpress, squat, and deadlift. However,exercises such as power cleans andmany of the weightlifting variationshave gained acceptance for strengthand power athletes, as risk of injuryis low when undertaken under theguidance of a qualified S&C coach (17).Such compound exercises are advan-tageous as they use recruitment pat-terns similar to specific positionswithin the game. An example wouldbe the squat for the front rowers

engage position and power cleans asspecific to the second rower for lineoutjumping.

Exercises such as the squat and lunge(and their variants) offer functionaltransfer in relation to scrimmaging,allow the body to work through similarmuscle recruitment patterns and jointangles through the hips, knees, andankles. Selecting exercises to assist thedevelopment of strength and power toproduce functional sport-specific gainscan be challenging, and awareness ofthe similarities between recognizedlifts and their desired performanceoutcomes that can directly translateto the desired sport skill is critical.Finally, the last 2 weeks of the optimalstrength phase incorporate somestrongman-type exercises to furtherpromote pillar strength such astire flips (Figure 1), water pipe runs(Figure 2; PVC pipe, 2.5 m, filled with

75% water), and sledgehammer drills(Figure 3). The introduction of theseexercises allows the body a shortadaptation phase before progressinginto the power phase.

It is suggested that maximal strengthcan be converted to power in a rela-tively short time (7), as such the con-clusion of the strength phase (Tables 4and 5) is followed by a sport-specifictransition into the power phase toprepare the athlete for competition.Other sessions included in this phaseare conditioning work consisting ofshorter running drills of ,400 m toincrease tolerance levels for higherintensity fartlek drills of 200 to 400m, 2 times per week, preparing theathlete for more intense drills in thefollowing phase. This is also an idealphase to include some game-specificactivities using the football and runninglines/channels, which provide the

Table 3Concentric isokinetic agonist to antagonist ratios

Joint Movement Ratio

Ankle Plantar flexion/dorsi flexion 3:1

Gastrocnemius, soleus/tibialis anterior

Inversion/eversion 1:1

Tibialis anterior/peroneals

Knee Extension/flexion 3:2

Quadriceps/hamstrings

Hip Extension/flexion 1:1

Spinal erectors, gluteus maximus, hamstrings/iliopsoas, rectus abdominis, tensor fascia latae

Shoulder Flexion/extension 2:3

Anterior deltoids/trapezius, posterior deltoids

Internal/external rotation 3:2

Subscapularis/supraspinatus, infraspinatus, teres minor

Elbow Flexion/extension 1:1

Bicep/tricep

Lumbar spine Flexion/extension 1:1

Psoas, abdominals/spinal erectors

Adapted from Wathen (31).



maintenance component for cardio-vascular fitness. The athlete again hasa 1-week unloading period to assist inreducing the fatigue levels both phys-ically and psychologically of an in-tensive strength phase and to assist ina rejuvenated approach for the follow-ing mesocycle.

MESOCYCLE 3: SPORT-SPECIFICTRANSITION TO POWER PHASE (6WEEKS: MID FEBRUARY TO ENDMARCH 2009)

Power has been defined as the optimalcombination of speed and strength (1)and is an essential strength character-istic for the rugby union players tobreak and execute tackles, get tobreakdowns with speed and explosiveforce, and to commit to the generalphysical confrontations they face in

their individual positions. However, itis important that prior to commencinga sport-specific power routine, theathlete has completed a specificallydesigned maximal strength phase toensure his/her readiness for this phase.Tests that have a strong validity andproven reliability, such as the verticaljump and 1RM lifts, would be highlybeneficial in the assessment of individ-ual strength qualities (10). Such assess-ments are easy to use for monitoringmaximal strength and power in rugbyplayers. It is important to determine ifthe athlete possesses optimal strength,and once established, a power programcan be implemented (13).

Power development for rugby empha-sizes force and speed (3,4,15), and thiscan be divided into 2 subqualities of

speed strength, these being high-loadand low-load speed strength (26). First,high-load speed strength emphasizesquick application of force againsta large resistance (.30% of maximum),such as weightlifting movements (19).Weightlifting is extremely effective atbuilding intermuscular coordination, asthe lifts are multi-joint and must haveprecise timed contraction and relaxa-tion of opposing muscle groups toprovide smooth fluid movement andforce application (25). The power cleanand its variants are dynamic liftsdesigned to increase power production(20) and are commonly recommendedin power programs. Furthermore, ath-letes trained in weightlifting techniqueshave an extremely high capacity todevelop power, which is necessary forsuccess in sport (19). Conversely, low-load speed strength is performed asrapidly as possible against relativelysmall resistance (,30% of maximum).An example of this is plyometricexercise such as unloaded jumpsquats (20). The sport-specific transi-tion to power phase is presented inTables 6 and 7.

As a supplement to traditional powertraining, strongman-based strength/power exercises are ideal for trans-ferring the strength gains attained inthe previous cycle (30). We havesuccessfully incorporated strongmanexercises into field training sessions,with the goal of adapting strength/power gains into more functional andopen conditions. Examples of theseexercises can be 1 and 2 man heavy tireflips, incorporating 4 consecutive flipswith each tire set up in a small grid toemphasize approaching ‘‘through thegate’’ and encouraging the desiredoutcome of shoulders above the hipsin clean-out situations.

Also, using heavy sledgehammers ina rail chain gang drill, with 2 playersworking alternately to powerfully driveonto a solid forklift tire in a downwardand rotational action. This drill usespower to be driven off both sides,which closely simulates the actionrequired to pull an opposition playerforcefully to the ground. Weighted

Figure 1. Tire flips require whole-body integration force production. Athletes shouldavoid initiating the lift with a rounded back (excessive kyphosis).


sleds pulled with an arm over armaction and medicine ball rope rotationsare examples of routines that can beused to transfer gains to more func-tional actions.

Additional sessions included in thisphase are plyometric work to compli-ment the power training component 2times per week. Fartlek work is ongo-ing with the intervals being reducedand distances ranging from 50 to 200 mand position-specific distances also

trained. Sport-specific drills and run-ning patterns are ideal prior to teamsessions with their rugby coaches,conducted 2 times per week. The endof the sport-specific transition culmi-nates in a 1-week unloading period toassist in addressing the physiologicaland psychological well-being of theathlete preparing for the stressors ofthe upcoming season. It is importantthat the relationship between theathlete and the coach allows for

individualized protocols during therecovery weeks based on the athletes’requirements.

CONCLUSION

Preseason strength training is funda-mental in the physical preparation forrugby players, in that the better pre-pared the athlete is physically totolerate the sport-specific physicaldemands (i.e., run, tackle, and

Figure 2. Water pipe runs offer horizontal forces acting on the body and requiredynamic core stabilization.

Figure 3. Sledgehammer drills require postural adjustments similar to thoseencountered in the sports environment: (a) forward flexion, (b) rotation,and (c) split stance.

Table 4Example workout for optimal

strength phase

Sets Reps

Monday

Squat 4 6, 5, 4

High pull 4 6, 5, 4

Lunges (DB) 4 6, 5, 4

Back extension 4 6, 5, 4


Wednesday

Bench press 4 6, 5, 4

Chin-ups (weighted) 4 6, 5, 4

Standing shoulderpress

4 6, 5, 4

Bent-over row 4 6, 5, 4

Reverse crunch 3 15

Friday

Clean pull 5 6, 5, 4

Front squat 5 6, 5, 4

Deadlift 5 6, 5, 4

Oblique crunch 3 15

Week 1: lower body 3 2 2 upperbody 3 1; week 2: upper body 32 2 lower body 3 1.

Duration: 6 weeks; weeks: 1 to 3; volume:3 to 5 sets; tempo: 1:1:1; strength quality:optimal strength; frequency: 3 3 week;intensity: 4 to 6 RM; rest: 2 minutesbetween sets/3 minutes betweenexercises.

Reps = repetitions; DB = dumbbell;tempo = eccentric:isometric:concentric;RM = repetition maximum.



scrimmage), the greater the chance ofsporting success and lower the chancesof injury. To strengthen the musculo-skeletal system, the training stimulushas to be constantly varied to optimizethe development of strength qualities,specifically hypertrophy, maximalstrength, and power, and this is bestachieved through a systematic ap-proach to strength training programdesign (1). For example, if the trainingstimulus remains constant, it will be

ineffective in enhancing adaptationsand the athlete will become stale.

Variation throughout the strengthtraining program can be achieved bymanipulating the acute training varia-bles such as sets, repetitions, speed ofmovement, or rest intervals (6). Thiswill ensure variety while remainingwithin the set criteria of the specificphase you are training. A periodizedstrength program is the most effectiveway of changing the training stimulusand this should be viewed as anessential component of effectivestrength training program design. Asthe competition phase approaches,greater demands are placed on the

athletes for technical and tactical

aspects of rugby union. Therefore,

S&C coaches need to be mindful of

time constraints and be able to imple-

ment programs that are both practical

and time efficient while still being able

to achieve the specific training out-

come. Finally, we should strive to

adapt training techniques to be as

sport specific as possible, with the

ultimate goal of maximizing the carry-

over of functional strength gains from

the gym to the playing field (i.e.,

transfer-of-training effect), thereby op-

timizing athletic performance while

reducing injury risk.

Table 5Example workout for optimal

strength phase

Sets Reps

Monday

High pull 5 5

Squat 5 5

Deadlift 5 5

Back extension 5 5


Wednesday

Bench press 5 5

Lat pulldown 5 5

Shrugs 5 5

Dips (weighted) 5 5

Prone hold 3 2 min

Friday

Front squat 5 5

Deadlift 5 5

Step-ups (DB) 5 5

Oblique crunch 3 15

Week 1: lower body 3 2 2 upperbody 3 1; week 2: upper body 3 2 2lower body 3 1.

Weeks: 4 to 6; frequency: 3 3 week;intensity: 30% RM; rest: 2 minutes be-tween sets/3 minutes between exercises;strength quality: optimal strength; vol-ume: 3 to 5 sets; tempo: 1:1:1.

Reps = repetitions; DB = dumbbell;tempo = eccentric:isometric:concentric;RM = repetition maximum.

Table 7Example workout for power phase

Monday Sets Reps Thursday Sets Reps

High pull 5 5 Hang clean 5 5

Squat 5 5 Jump squat 5 5

Push press 5 5 Bench pulls 5 5

Ballistic push-ups 5 5 Bench throws 5 5

Crunches (MB) 3 15 Woodchop (cable) 3 15

Weeks: 4 to 6; volume: 3 to 5 sets; rest: 3 minutes between sets/5 minutes between exercises;strength quality: low-load speed strength; intensity: 30% RM; frequency: 2 3 week; tempo:explosive.

Reps = repetitions; MB = medicine ball; tempo = explosive (attempt to move the bar as fastas possible); RM = repetition maximum.

Table 6Example workout for power phase

Monday Sets Reps Thursday Sets Reps

High pull 4 4, 3, 2 Power clean 4 4, 3, 2

Push press 4 4, 3, 2 Squat 4 4, 3, 2

Front squat 4 4, 3, 2 Bench press 4 4, 3, 2

Deadlift 4 4, 3, 2 Chin-ups (weighted) 4 4, 3, 2

Crunches (SB) 3 15 Sit-up (bent leg) 3 15

Duration: 6 weeks; frequency: 23week; tempo: explosive; strength quality: high-load speedstrength; volume: 3 to 5 sets; rest: 3 minutes between sets/5 minutes between exercises;weeks: 1 to 3; intensity: 2 to 5 RM.

Reps = repetitions; SB = stability ball; RM = repetition maximum.


GlennCorcoran

is the head strengthand conditioningcoach for BathurstBulldogs RugbyClub and CentralWest Rugby Union.

Stephen Bird isthe senior advisor,Physical Prepara-tion and SportsScience Depart-ment, IndonesianNational EliteAthlete Program,a position he holdsthrough the School

of Human Movement Studies, CharlesSturt University, Bathurst, Australia.

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Documents

Preseason Strength Training for Rugby Union- The General and Speciﬁc Preparatory Phases