Aerobic training
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Aerobic Training
Introduction
In terms of energy systems to develop in rugby about 10 to 15% of the energy is provided by the Phospho-Creatine system, but this provides energy for upto 30 seconds at a time (primarily from fast twitch muscles) and is used for sprints, jumps, hits, kicks etc.
The glycolic system
After this the glycolic system provides energy for up to 2 to 5 minutes. About 30% of the energy used in a rugby game is provided by this system. This is still provided by the intermediate and fast twitch fibres and is used for mauling and repeat high intensity energy supply. Also some of this energy is used to replenish the PC energy system above.
These systems however start to fail and to replenish the energy the body needs the so called aerobic system. This provides energy in a number of different way. In distance running the slow twitch fibres are used and the aerobic energy systems provide the energy. This is sustainable for long durations.
The first two energy systems use up fuel faster than they can be replenished and the body produces sodium lactate as a way of removing the hydrogen ions (acid) from the cells. The liver converts the lactate to glycogen which is used as the fuel in the glycolic system (and to some extent the slow twitch muscle do the same).
A training system
My main contention is two fold. The assumption made is that since 60% (assumed from analysis of motion in a game) of the energy required in a rugby game is provided by the aerobic system is that this system must be trained directly. The assumption in my mind needs to challenged for three reasons.
1.That running for distance (30 minute steady pace for example) is the best way to train the “aerobic system”. The research cited in the article below challenges that theory and shows that what they call SIT (short interval training) was as effective as steady state low intensity training at stimulating the aerobic system. Yes these studies were specifically carried out on cycling tests (mostly because the system is very controllable and easier to measure etc) but the information does transfer to other sport types. Not only that but that improvements in the aerobic system happened very quickly
2.By running long distances the slow twitch muscle are stimulated at the expense of fast twitch muscle and since high contact combat sports require fast twitch muscles this seems contrary to the theories of sport specificity.
3.That if the aerobic system is being challenged to produce energy in a specific situation lets say to provide support to the glycolic and creatine phosphate systems then to me (and I have no reference studies to back my position up yet) then the training should be focused around developing this system. It relates to specificity of training. Tabata et el also did a number of studies demonstrating the effectiveness of high intensity training to develop both the “anaerobic and aerobic” pathways and this has been turned into a training system that I first read about from Dan John on T-nation and on his own site using a resistance weight training method to stimulate both systems. Again Tabata studied cycling but coaches have applied this kind of information in other training systems.
My main and final contention is that rugby is primarily a contests of strength. Scrums prove or disprove strength, tackling proves or disproves strength, breaking through a gap or a tackle proves or disproves explosion/ strength. Out jumping (mostly through lifting) proves the strength and explosion of the lifters and jumpers. Strength and power are being contested in a rugby match. To much slow constant speed training can interfere with the most important off season activity namely getting strong and getting explosive. Strength improvements (once beyond the beginner phase) are very hard and slow to come by and should be the focus of off season training in my opinion.
