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Rugby India Fitness for Club Rugby Many thanks to the Hawke's Bay Rugby Trainers Grant Dearns and Karl Bloxham for allowing Rugby India To use this PowerPoint.

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Presentation on theme: "Rugby India Fitness for Club Rugby Many thanks to the Hawke's Bay Rugby Trainers Grant Dearns and Karl Bloxham for allowing Rugby India To use this PowerPoint."— Presentation transcript:

1 Rugby India Fitness for Club Rugby Many thanks to the Hawke's Bay Rugby Trainers Grant Dearns and Karl Bloxham for allowing Rugby India To use this PowerPoint

2 General conditioning Elements of fitness required for rugby Elements of fitness required for rugby strength strength - muscle fibre specificity Power Power Speed, agility and quickness Speed, agility and quickness Flexibility Flexibility Work capacity - 3 energy systems Work capacity - 3 energy systems - ATP-CP - Anaerobic Glycolysis - Aerobic (oxidative) Recovery - restitution Recovery - restitution

3 Periodisation Linear Linear - hypertrophy - strength - power - aerobic - anaerobic - speed Undulating (daily etc), Conjugated, Fractal Undulating (daily etc), Conjugated, Fractal off-season off-season pre-season pre-season in-season in-season post-season post-season

4 How Training Changes [modality variability] Off-season Traditionally base work done for aerobic capacity & strength increases (mass increases), volume of work is high, intensity is low-moderate - speed technique - power technique Pre-season More sport specific and functional training classically less volume, and higher intensities, in all training. More power & speed training, higher volume of anaerobic work, less aerobic. In-season Predominately sport specific & functional training. Less conditioning but elements of consistency. - strength maintenance - power & speed Post-season Restitution, active rest, unloading phase.

5 Preseason phase example Phase C Tues Conditioning / Contact games Thurs Conditioning / Contact games SatIntervals SunRecovery Phase D Tues Conditioning games Thurs Game specific conditioning SatPreseason games or intervals SunRecovery Phase B Tues Conditioning games Thurs Conditioning games SatIntervals / Continuous run SunRecovery Phase A Tues Individual Conditioning Thurs Individual Conditioning SatIntervals / Continuous run SunRecovery Off-Season 2009 JanFebMarchApril ABCD

6 What to do? Conditioning games – more anaerobic endurance, skill focus Conditioning games – more anaerobic endurance, skill focus Intermittent/Continuous endurance options on week- ends – Interval variations & continuous varied terrain runs for mins Intermittent/Continuous endurance options on week- ends – Interval variations & continuous varied terrain runs for mins Conditioning/Contact games- some or limited contact e.g. hold, defensive touch, breakdown variations.[ maul, ruck] Conditioning/Contact games- some or limited contact e.g. hold, defensive touch, breakdown variations.[ maul, ruck] Game Scenarios – the addition of set piece play but non-specific working towards more specific [ reverse ruck & run] Game Scenarios – the addition of set piece play but non-specific working towards more specific [ reverse ruck & run]

7 Know what you want to achieve Play rugby to get fit or Get fit to Play rugby

8 Neither of these guys made it as Rugby Players

9 Neither did these guys


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