“develop the multifaceted needs of the rugby player / athlete.”
Alactic-Aerobic Training = Increase the rate at which the alactic system can turn on (alactic power), and increases the duration that the alactic system can produce energy (capacity) to enhance performance at high intensity exercise,
• Alactic Power Intervals:
– 7-10s : 70-80s for 6-8 reps
– 1-2 times per session @ 90-95% of max speed / effort
– 1-2 times p/week– Sprints, prowler/ sled pushing, agility, explosive jumps
• Alactic Capacity Intervals:
– 10-15s : 20-90s for 10-12 reps
– 2-3 sets per session @ 95-100% of max speed / effort
– 1-3 times p/week– Sprints, prowler/ sled pushing, agility, explosive jumps squats, jumps
Anaerobic Training (Glycolysis development) = Increase the rate at which energy is produced through Glycolytic energy production and significantly increase repeat-sprint performance.
• Glycolytic Power Intervals:
– 20-40s : equal to or 4x’s greater rest period
– 2-4 sets, 1-3 reps p/set– 2 times p/week
– Use for 6 weeks only
– Sprints, shuttles, agility patterns, wrestling/ grappling + runs
• Glycolytic Capacity Intervals:
– 30s – 2mins : 1-2mins active rest/ 4-6 mins active rest between sets
– 2-3 sets, 3 reps p/set– 2 times p/week
– Small sided games (3v3, 4v4), high-speed bag hits/ down-ups/ carries
By increasing energy support through training the glycolytic (intermediate) energy pathway, performance in the initial and overall (mean) sprint performance is increased. Clearly this is essential given earlier reference to work efforts exceeding recovery.
However, there is information to suggest that anaerobic training completed beyond a 6-week period can suppress the ability to recover from individual sessions due to increased fatigue and also produces reduced performance improvements.
What’s more, conflicting adaptations occur at the muscle level when anaerobic and aerobic methods are trained concurrently, and as this is detrimental to aerobic performance, it’s best to play the anaerobic card when a fresh training stimulus is needed most.
In conclusion, the methods outlined here should be introduced with respect to the overall demands of the wider training plan. If you introduce a method for 6 weeks, continually monitor and tweak to suit your needs.
Secondly, the type of exercise / training drills selected should support the prescribed intensities above, and more importantly look to develop the holistic qualities of the modern player, physical, technical and tactical skills trained simultaneously.
This means an over-reliance on straight line running drills to condition for a game dominated by ball handling with high-speed decision making, means the broader needs of performance can not be developed through running drills alone. For this reason, conditioning games and other variations including wrestling, running and wrestling combos should be used where possible to develop the multifaceted needs of the rugby player / athlete.
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