4. Needs Analysis (Open Play)
Average distance covered: 6953m
Average distance per sprint 15.3m (Back), 17.3m
(Forward)
Forwards spent more time in the moderate speed zones
(jogging 6 - 12 Km/h) recovering between bouts of high
intensity activity which cumulated into a 1: 5.7 work
ratio. (Cunniffe et al., 2009)
Forwards within a game commenced 41% of their sprints
from a standing start typically lasting 2.5 seconds which
would result in players covering about 15 m. (Duthie et
al., 2006)
5. Needs Analysis (Set Piece)
Front row responsible for generating 38% of the total force
of the scrum with individual contributions of 140% of body
weight
Pack forces which ranged from 6210 to 9090 N
The primary function of the tighthead will be that of a lifter
and therefore, the prominent biomechanical action is the
simultaneous triple extension of hips, knees and ankle in
order to thrust the jumper into position.
GPS would not detect the volume of isometric force
generated within the scrum.
6. Athletic Profile
Age: 23
Training age: 3
Playing age: 8
Position: Tight head prop
Current Status: Semi - Professional (Connacht/
Buccaneers RFU)
Injury history: Medial ligament damage (grade 1)
Consultation with medical and coaching team in
terms of goals and expectations of the programme
7. Tests Results (Pre-season)
Body Fat 22% (16%)
Vertical Jump 60.96 cm
T-Test 10.3 Secs
Squat 1RM 140 Kg (175KG)
Bench 1RM 110 Kg
Clean 1RM 80 Kg
Speed (0-10) 1.90 Secs (1.75 secs)
Speed (0-30) 4.70 Secs (4 .5 secs)
150 Shuttle Test 650m (800m)
Body Weight 104.8 Kg
8. Summary of 3 Month Plan
Weeks 1-3 Technique Work (OL Lifts)
Weeks 4-8 Anatomical Adaptation (Hypertrophy
3-6 sets; 10-12 reps, 60 sec rest; Kraemer, 2000)
Weeks 9-13 Maximum Strength ( Skewed Pyramid,
PAP (Gilbert & Lees, 2005), Wave Loading, PAP, (Tan,
1999)
Weeks 14-19 Power (Cluster Sets: partial rest
facilitates rep execution (Haff et al., 2003).
9. Exercise
Week (09)
Max Strength
Sets Reps %1RM Rest
Squat 4 5-4-3-2-4 80-95 3-4 mins
Bench 4 5-4-3-2-4 80-95 3-4 mins
Deadlift 4 5-4-3-2-4 80-95 3-4 mins
DB Bent Over
Row
6 6 80-95 3-4 mins
Russian Twists 6 6 35-40 3-4 mins
10. Session Code: P2
Structure/Exercis
es Sets Reps
Rest Ratio
Btw Sets
Duration
(mins) Volume Totals
Training Phase:
Max Strength
Warm-up
Form
Drills/Dynamic
WU 10
Plyometrics
Depth Jumps 180
Turn 5 8 01:10 40
Side Throws (MB) 5 10 01:10 50
Alt Bounding 8 10 01:10 80
Overhead throws
(MB) 5 10 01:10 25 50
Cool Down 5
15. Monday (Wk 17) Tuesday Wednesday Thursday Friday
Speed and Agility Weight Speed and Agility
Training 10.30am Training 10.30am Training 10.30am
Weight (40 mins) (Sp 3) Session 2 (40 mins) (Sp 4) Weight
Training 12pm Training 12pm
Session 1 Session 3
Skill Session
2.30pm
Skill Session
2.30pm
Skill Session
2.30pm
Skill Session 3.30pm (45 mins) (30 mins) 45 (mins)
(60 mins)
Tactical Game Tactical Game Tactical Game Tactical Game
(35 min) (30 min) (35 min) (30 min)
16.
17. Tests Results (Pre-season) Results (Pre-power)
Body Fat 22% 18% (-2%)
Vertical Jump 60.96 cm 71.12 cm
T-Test 10.3 Secs 9.6 Secs
Squat 1RM 140 Kg 170.5 Kg
Bench 1RM 110 Kg 115.5 Kg
Clean 1RM 80 Kg 105 Kg
Speed (0-10) 1.90 Secs 1.82 Secs (-0.07)
Speed (0-30) 4.70 Secs 4. 32 Secs (+ 0.18)
150 Shuttle Test 650m 700m (-100m)
Body Weight 104.8 Kg 104 Kg
18. Evaluation and Future Plans
Better communication between S&C coach and team
coaches in terms of volume and intensity.
Post- season testing would provide a more concise
evaluation of the player and thus contribute to a more
precise pre-season programme.
Look to move away from a block periodisation model
and possible alternate between strength and power
programmes on a weekly basis.
19. References
Cunniffe, B., Proctor, J., Baker, J. S., & Davies, D. (2009). An evaluation of the physiological
demands of elite rugby union using global positioning system tracking software. Journal of
Strength and Conditioning Research. 23(4)/1195-1203.
Gilbert, G., & Lees, A. (2005). Changes in the force development characteristics of muscle
following repeated maximum force and power exercise. Ergonomics. 48: 1576-1585.
Haff, G.G., Whitley, A., McCoy, L.B., O’Bryant, H.S., Kilgore, J.L., Haff, E.E., Peirce, K., &
Stone, M.H. (2003). Effects of different set configuration on barbell velocity and
displacement during clean pull. Journal of Strength Conditioning Research. 17:95-103
Kraemer, W.J. (2000). Endocrine responses to resistance exercise. In: Essentials of Strength
Training and Conditioning (2nd
Ed). Champaign, IL: Human Kinetics.
Plisk, S,S., & Stone, M,H. (2003). Periodisation strategies. Strength Conditioning Journal.
25(6): 19-37.
Stone, M.H., Plisk, S., & Collins, D. (2002). Training principles: Evaluation of modes and
methods of resistance training- A coaching perspective. Sports Biomechanics. 1: 79-103.
Verkhoshansky, Y.U. (1966). Perspectives in the development of speed strength preparation
in the development of jumper. Track and Field. 11-12.
Tan, B.(1999). Manipulating Resistance Training Program Variables to Optimise Maximum
Strength in men. Journal of Strength and Conditioning Research. 13(3), 289–304.
Notas do Editor
Therefore, as a consequence of his injury (medial ligament grade 1) the transitional phase for this particular athlete had multiple components which were pre-hab, low intensity aerobic work and technical development on the Olympic Lifts (OL). The inclusion of the technical work on the OL was prescribed for a number of athletes within this team who had a training age of less than three years with a view that improved skill acquisition and co-ordination during this time frame would facilitate performances in the max strength and power phase of training. During this particular phase in the programme if the strength training was scheduled on the same day as the endurance training due to conflicting hormonal responses the endurance training was scheduled first (Kraemer et al., 1995).
