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STRENGTH MAINTENANCE PROGRAM

Introduction to weight training for strength

Strength maintenance programs involve the corresponding strength program (simple, advanced or representative) to be undertaken for one session only per week.

Intensity must be kept maximal while volume is held low

If you have a good hypertrophy-strength base you should be able to maintain high levels of strength for 6-10 weeks through one strength maintenance session per week

You need to be careful of injuries - strength training at low reps and high intensity for to long can lead to overuse injuries. If this occurs see a Doctor and after complete rehabilitation look to changing to more of a hypertrophy program or hypertrophy-strength program combination (once per week strength, once per week hypertrophy etc etc)

You can alter the secondary exercises however the primary exercises need to stay constant

Where possible all weights should be free weights (not machines). Free weights require the player to balance the weights when lifting resulting in greater chance of developing the whole muscle (agonist) as well as the synergists (supporting - balancing muscles). This results in better carry over of the strength gains to real game situations.

The weight training program must be developed so that it fits into the overall weekly training schedule

For further information on weight training for strength visit the site on background information for weight training for rugby or peruse the various links

The following systems can also be included with strength programs, Negative system, Forced rep system & cheat system etc.

EXAMPLES OF

Simple strength programs weekly simple program

Advanced strength programs weekly advanced program

Representative strength programs weekly representative program

	Strength Maintenance
SETS (working)	2-3
REPS	2-6
INTENSITY	Maximal
REST Period	3-5 minutes
Time frame	Apr - July
Sessions / week	1
Change prog	@ 3 weeks