The following is a training approach that I was first introduced to in the following excellent book:

Chu, D. A. (1996) Explosive power and strength training: Complex training for max results. Champaign: Human Kinetics.

I discussed the ideas of this book with Mike Anthony (Head trainer - Canterbury Crusaders) who has developed similar ideas. What follows is my version of the ideas presented by Donald Chu and the training practises used by Mike Anthony.

The problem with power training especially power weight training has always been - does this type of training cross over into real on-field power development. Many people have provided compelling arguments for and against non-specific power training and while interesting these arguments are generally unresolved and beyond the scope of this section. However, I believe the concept of complex training integrates a number of sound principles and is a useful tool for power training.

Super training simply involves performance of a strength exercise that hyper-excites the motor-neuronal pool involved in the stretch reflex. Therefore, if the strength exercise is followed by a plyometric exercise then greater force can be potentially developed in the plyometric exercise which should lead to a greater training adaptation. Finally if the plyometric exercise is followed by a sports specific power exercise (sprinting - acceleration - remember sprinting has input from the stretch reflex) then this should also be performed at a greater intensity due to carry over hyper-excitation of the same motor-neurone pool. Obviously the various exercise types (strength, plyometrics and sport specific) need to be similar and the correct recovery period between exercises is required.

It is essential that people undertaking this type of program have a good strength base and are well trained with good technique in the plyometrics and weights exercises. Risk of injury is high so a good warm up is essential - stretching should be only mobilisation (moderate stretches) as stretching to intensely can result in the output from the golgi tendon apparatus inhibiting the stretch reflex thereby reducing power production in plyometrics and sprinting.

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

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

For further information on power training visit this site or peruse the various links

EXAMPLE SUPER TRAINING SESSION (Brett Smith version #5)