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Conditioning
Conditioning Principles

Conditioning Principles

Conditioning for Rugby

Rugby is a high intensity sport played over 80 minutes. The game can be described as a discontinuous, high-intensity, multi-activity sport. Each player's physique and body shape can differ dramatically and each position makes its own unique physical demands on the player. The physical fitness demands of the game include multiple acceleration and sprint efforts over distances typically up to 25 metres for players in general.

Periodisation for Rugby Training

Introduction

The periodisation of training is a technique used by virtually all competitive athletes in many different sports. It is a method of systematically planning training so as to optimise performance and reduce the likelihood of overtraining.

Dividing up the rugby year

The rugby year is split into four main phases:

1. Active rest or transition phase

2. Off-season

3. Pre-season

4. In-season

Types of training and where they fit in the periodised plan

General training: refers to training that develops all round fitness. General strength, cardiovascular and muscle endurance type training. E.g. cycling, running, swimming and weight training that develops all major muscle groups. This type of training would normally make up the majority of the off-season and early pre-season and preparation phase.

Knowing and understanding the basic principles of training

Knowing the basic training principles is fundamental for correct programme design and application. They form the foundation of any training plan.

Fitness components for rugby

Our objective here is to provide you with the theoretical basics of the various fitness components (biomotor abilities) for rugby.

Endurance Training

60% of the energy needed for the game is provided by your aerobic system, although most of the energy supplied during actual ball-in-play time (35-45% at professional level) will be from the anaerobic system for the players involved immediately around the ball. It is obvious from this that endurance is one of the most important qualities to for a player to develop.

Strength and Power Training

Strength and power development are essential for every position in the modern game. Strength not only allows one to assert dominance over another but it also increases structural stability which can help reduce injuries and speed rehabilitation. Strength is also an essential prerequisite for developing power.