Programme Justification


Resistance Training Programme Justification
Exercise Selection
Core:     Exercises including the power clean, push press and back squat simulate rugby specific movements, making them ideal exercises to enhance performance (Baeche & Earle, 2008). Other core exercises that replicate rugby specific movements include the bench press, shoulder press, and dead lift (Baeche & Earle, 2008)
Assistance:     Step-ups and seated calf raises have been shown to develop strength in the muscle groups of the lower extremities, including the gluteals, hamstrings, gastrocnemius and soleus, potentially decreasing the risk of injury and enhancing performance (Alfredson et al., 1998; Graham, 2011;). Nordic curls have shown to be particularly effective in the prevention of hamstring strain due to the enhanced eccentric strength of the hamstrings (Arnason et al., 2008). Arazi et al. (2011) found improvements in strength, hypertrophy and fat-free mass following training programs that include bent-over rows, shoulder shrugs and bicep curls.
Prehabilitation:     Exercises performed when off-balance such as the single leg static squat with throw on balance pad, X-Hops, and calf raises with a theraband (Lateral & Medial Resistance) have been shown to reduce ACL- injury and help increased ankle proprioception as they improve stability by strengthening the surrounding muscles and connective tissues (Bahr & Engebretsen, 2009; Myklebust et al., 2003; Wolfe et al., 2001). Exercises that strengthen the neck muscles such as the laying neck flexion with theraband resistance have been shown to increase strength and therefore reduce the risk of sustaining injury (Cross & Serenelli, 2003). David et al. (2000) demonstrated an increase in strength and muscle activation after exercising the rotator cuff muscles in the shoulder via external & internal rotation as well as lateral & medial rotation. Consecutively, this provides an increase in glenohumeral stability and shoulder joint stiffness prior to movement which reduces the risk of injury (David et al., 2000).
Core Stability:     Research has suggested performing core exercises (plank, crunch) on an unstable surface increases muscular activity and are more effective core stability exercises (Willardson, 2007). Other core stability exercise such as the oblique plank, bird-dog, & single leg glute bridge improve balance in unstable positions resulting in increased core stability and force production in the lower and upper body (Willardson, 2007).
Flexibility:     The lower limb muscles, namely the gastrocnemius, soleus, hamstrings and quadriceps muscles are relevant to running during the eccentric & concentric movements (Bandy & Irion, 1997; Davis et al., 2005; Malkin, 2004). Davis et al. (2005) showed how improving ROM in these muscle groups helps prevent injury in rugby players. Shrier (2004) found how lower body-stretches can improve agility and jumping, both of which I specific to rugby and the athlete due to poor performance displayed in agility drills. The posterior shoulder stretch has been shown to increase ROM by 14.60 if performed twice a week for a 6 week period (Decicco & Fisher, 2005). Lark & McCarthy (2006), emphasised the need to improve neck ROM in rugby players to avoid injury. The outer hip stretch can improve the rotation mobility of the lower back and help avoid lower back pain, whilst stretching the Glutes (Kuukanen & Malkia, 2000). Static stretches increase flexibility (Davis et al., 2005) when be held for 30 seconds (Bandy & Irion, 1997) and repeated at least 4 times on both sides of the body simultaneously (Murphy et al., 2010).

Training Frequency
Baeche & Earle (2008) outlined that during the rugby off-season an athlete can have 4-6 training sessions per microcycle; this is partially due to the reduced technical training during this phase of the season allowing more time to achieve resistance training goals. Furthermore, due to the advanced training status of the athlete, 4-7 training sessions are advised per microcycle (Baeche & Earle, 2008).

Exercise Order
On resistance training days, power exercises are to be performed prior to the other core and then the assistance exercises. There is also a 3-way split routine (shown in table 1. in Training Schedule), meaning the upper & lower body exercises are targeted on different days, with prehabilition and core stability exercises performed on a separate day.
According to Baeche & Earle (2008) power exercises such as the power clean & push press should be performed prior to other core and assistance exercises. This is due to power exercises requiring greater levels of technicality and concentration. Other research suggests the explosive movements increase energy expenditure and that executing power exercises after other core increases the risk of injury due to the onset of fatigue and potentially poor technique (Baeche & Earle, 2008).

Training Load and Repetitions
In order to attain muscular hypertrophy a rep range of 6-12 reps performed in 3-6 sets with loads ranging between 67-85% is outlined to be most beneficial (Baeche & Earle, 2008).
To increase muscular power in multiple-effort events such as rugby, Baeche & Earle (2008) recommended a rep range between 3-5 reps performed in 3-5 sets with loads of 75-85% provides the greatest increases in power.

Volume
Baeche & Earle (2008), outlined the set ranges to be used when aiming to gain muscular hypertrophy (3-6 sets) and multiple bouts of power (3-5). In relation to training days a 3-way split routine with 5 training session and 2 days rest was understood to be appropriate for the training status of the athlete and the sports season (Baeche & Earle, 2008).

Rest and Unloading Weeks
To increase muscular power in multiple-effort events such as rugby, Baeche & Earle (2008) recommended a rest period of 2-5 minutes between sets. In the event where the next exercise works the same muscle group as the previous exercise, rest periods suggested for that training goal should be implemented (Baeche & Earle, 2008). A 3-way split routine provides the athlete with 2 days rest in one microcycle as well as different muscle groups targeted each session giving adequate time to recover from the previous training session (Baeche & Earle, 2008). Unloading weeks prior to competition prevents fatigue whilst elevating preparedness and allowing a super-compensation effect in performance (Bomba & Haff, 2009).

Periodisation and Peaking
During the annual periodisation plan which is specific to both the athlete and sport, the relationship between volume and intensity through phases of a periodised model was carefully considered ensuring the athlete peaks in time for the competition phase and can maintain physiological adaptations gained in the preparatory phase (Stone et al., 2007). This is done by having fairly similar levels of volume and intensity during the preparatory phase, then decreasing the volume and upping the intensity in the competitive phase and prior to a competition unloading both volume and intensity to elicit a peak in performance (Bomba & Haff, 2009).