Preseason

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Peseason preparation

I have been asked how we should prepare players for The Run and Shoot.

Firstly I would suggest that we have to assess what is happening on the field for this two minutes. There are two strengths required in a two minute burst of rugby, repeated over the course of the game.

Given the very short time a concurrent periodisation system would need to be implemented, where two or three body characteristics are developed over the 12 week remaining period until the season starts If we start next week this takes us to mid January (excluding Christmas week off). Then we back off to maintenance training through the season (more about that at another time). It is a system of choosing bang for your buck and getting the compromise right.

Firstly, the type of contact and burst that is required to defend or attack to break tackles make high impact contact requires a very good "anaerobic" burst system. The fast twitch muscle must be able to create the sort of speed and explosion necessary. So you need to be developing the strength and explosion. Heavy squats, heavy cleans and snatches. To be explosive the load must be at around 70% of the load expected in competition (Special Strength Training -Verkhoshansky 2006). What is the expected load the body weight of the heaviest opponent or at very least the average opponent. Os weighs in around 130kg. Again the thinking here in my mind is to get the player as strong as possible. In this way less of the muscle fibres are recruited in each physical encounter. By way of example -lets say that to tackle someone equates to a squat of 120kg the player who can only squat 120kg is going to fatigue very quickly in the game as each tackle is his 1RM which is unsustainable. If the same player were able to squat 180kg then this represents 67% of 1RM which is immanently more sustainable. More so if he could squat 200kg etc. (there is an obvious time limit to developing this single trait with diminishing returns coming into play in the short term). Strength training uses low reps in the 3 to 5 range. (mostly)

Secondly the persons body needs to develop a mechanism of dealing with the metabolic products from the fast twitch muscles. These cells are pretty bad at dealing repeat exertion because of the low number of mitochondria they contain. Thus the H+ ions (the speculated cause of fatigue) are shipped out of the cell as a lactate. Metabolic training is good here. Some people like lactate threshold training. Repeat bouts of high intensity running is good. Tabatha type protocols and and fartleck (spelling?) type training is very good. I've also read of sprinting protocols where trainers sprint the next leg as soon as there heart rates return to around 110 bpm (assuming they went up to HR max in the sprint). A running protocol of 5 sprints a set with the minimum time required between sets and at least 5 minutes between sets, This time should be reduced over the course of the 12 weeks and the time between reps should also be coming down. Using heart rate monitors is simple (taking blood to check actual lactate levels is unwieldy) unless there is a research project out there.

So at this point the player will need to use the intermediate type fibres (type 11A) to sustain strength and the strength of these fibres need to be increased as well as their capacity to sustain strength. The strength endurance will need to built up over the course of the 12 weeks. My suggestion for this is to use the strong man training, where tyre flipping, farmers walk, waiters walks etc are used. In these events the players are required to sustain the strength event for at least 80 seconds building up to 120 seconds over the 12 weeks. If you have ever participated in the this type of event you will begin to understand the enormity of sustaining this type of training for sets of two minutes.. Tyre flipping is my personal favourite as it is quite specific to cleaning out in a ruck, tackling and mauling. I also like sandbag caries for distance. Players are asked to carry heavy (body weight bags) for distance, holding them in a bear hug grip until that fails. A distance like two hundred meters (goal post to goal post and back). Wrestling drills are also good where players in groups of 4 take it in turns to sumo push there opponent out a ring. The winner stays in the looser goes out and is replaced by another player. Two minute chopping drills are also outstanding with repeat sets of two minutes. (Using the rope)

How to put all this together?

Conditioning happens in the gym, four days per week. Two days where weightlifting is used and two should be heavy lifts. Each of these sessions is 30 to 45 minutes (depending on the volume) and is followed by the strength endurance protocols another 30 to 45 minutes (or less) Tabatha training or the Bear are ideal here. Speed work twice a week plus rugby training. 5 days a week of two hours each with at least two of those entirley dedicated to defence (and other ball retention skills). STretching in the evening can be in groups or left to the individual to do in after they shower.

I would run a wave type loading on each parameter. Pushing the strength characteristics over the first 4 weeks training to a 1RM in week 5, back off again and build to week 10. The weightlifting will start slowly with significant technique work for players not familiar with the power clean and snatch in about week 3 or 4 I'd start to load the weightlifting aiming to peak around week 8 and again week 12. The strength endurance work will start off at quite low volume and build up to week 10. At least two days a week I'd would start with speed work. This will have to work in with were the strength cycles are so that the CNS is not taxed to much in a week. If speed work is at 85% or more of max then this should be at least two days after or before a similar max lift squat. I would introduce shock training (plyometrics) in about week 6 building up the numbers of impacts toward week 11 and back off in week.

One has to maximise recovery for the players. They must be properly supplementing, using massage therapy, cryotherapy (ice) and alternating showers to assist with recovery. Sleep is at a premium and a minimum of 8 hours a day from 10 until 6 is recommended. No drinking alcohol is allowed as this significantly reduces recovery and good clean food is required.

This training is in addition to the on field two hours a day and several hours a day of video analysis of game tactics and physical skills. (video footage of contact mechanics is essential).

Some of the strength endurance skills lead very nicely into defencive drill or rucking technique drills and can be used either prior to or post these skills sessions.

If we drill these guys in the contact training (football style), this will be the longest 12 weeks of their careers to date.