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 14.60⁰ 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).