Return to weight training home page.

BACKGROUND INFORMATION ON WEIGHT TRAINING FOR RUGBY

• Major muscle groups utilised in rugby:
• Recommended weights exercises for rugby
• Strength periodisation for rugby
• General weight training guidelines
• Principles of weight training
• Principles of programme design
• TYPES OF TRAINING SYSTEMS
• Injury prevention and safety
• INTRODUCTION TO PERIODISATION

High level of strength (and power) in the lower body is essential for driving (offensively and defensively) which are important abilities in the tight forward role i.e. scrums, mauls, rucks, close quarter driving play and creating an offensive defense. Effective forward driving is generally at moderate speed (due to limited run up distance and high levels of opposition resistance) and the physical requirements are leg and back strength with the ability to protect the ball while in possession. Defensively and offensively the role of the tight forward is primarily wrestling which requires good horizontal flexion strength to enable grappling, ripping, holding and turning. Given the limitations in space and the high players density pushing or holding players off with the upper body is not as prevalent as in the back or loose forward exchanges where one on one encounters with a lot more room and time are more common.

High level of power in the lower body is essential for acceleration and driving which are very important physical aspects of these positions. Offensively the role of the loose forward and backs is to get past the opposition completely or partially so as to create time, position and options. The ability to fend a player/s off requires upper body strength to push or hold the player off using (horizontal flexion) chest, shoulder and triceps strength (often with only one hand). Offensively and defensively these positions (especially the loose forwards) also require good horizontal flexion strength to enable grappling, ripping, holding and turning in mauls and rucks.

Notes:

• Slightly different conditioning emphasis maybe required if a loose forward is required to play more as an extra tight forward likewise some tight forwards (eg hookers) may play in a more loose role.
• The differences between positions are often not so much in the muscle groups used as in the level of strength and/or power required in each position.
• It is my belief that rugby players do not spend enough time on fundamental leg and horizontal flexion strength. The legs are not conditioned effectively due to fear of the danger of squats, deadlifts, straight-legged deadlifts and power cleans combined with their intensive nature and high levels of flexibility. In my experience players who do weights will spend time on the beach muscle (chest, shoulder, triceps and biceps) with some attention to the Lats and minimal on the legs. This needs to be changed especially for the forwards.
• Core stability (torso, abdominal and lower back strength) is very important for rugby however it is only "part" of the physical conditioning for the sport. I believe that some players, trainers and coaches are becoming so overcome with swiss-ball exercises that they removing essential core weight training exercises and hence reducing strength and power development.

Notes:

• Sets (working) - don't include warm up sets
• Please note that all the sets may not necessarily be done on the same exercise - for example hypertrophy chest may be 4 sets flat bench, 2 sets inclined, 2 sets flyes & 2 sets cable cross overs
• Session / week is the number of sessions per week you should work ALL THE MAJOR MUSCLE GROUPS. Eg 3 sessions per week means 3 x legs per week, 3 x back per week, 3 x chest per week etc.
• Timeframe and change prog (the time after which you should change your program construction) is very approximate and differs remarkably with each individual
• Change program construction (not necessarily the type of program - strength, hypertrophy etc) is important to ensure continual development.
• The above is only "GENERALISED IDEAS" for weight training. Everyone undertaking weight training should see an appropriately qualified trainer to develop a specialised periodised training program for him or her. One identical program very rarely works for a team due to differences in; genetic capability, time availability, prior conditioning, motivation, facilities etc.

Based on: Carpinter, P. (1993) Introduction to Weight Training. University of Canterbury Sport Science Centre.

• Perform a 5-10 minute whole-body moderate aerobic warm up ideally on the concept II rowing ergometer. Other options include running, stepping or cycling.

• 10 minutes mobilising major muscle joints: moderate stretching - moving to full range of motion

• Always exhale while lifting (inhale during recovery).
• Good technique is essential. The development of the muscle is dependent on the work done. Lifting too large a weight with poor technique will result in time lost due to injury. The correct weight with good form will result in the same amount of muscular work being done with a reduced risk of injury thereby increasing the overall training time and development.
• Contract - control; Lift the weight smoothly with balance. Control the weight as you return it to the starting point. It is very common for lifters to get injuries through not controlling the descent of the weight, instead they try and "bounce" the weight "back up".
• Exercise over the full range of movement; No short, sharp movements over a limited range, developing short inflexible muscles.
• Remember to keep your back straight while lifting.
• When doing leg exercises don't bend the knee past 90 degrees, always keep your knees in a straight line over your feet ie. don't perform exercises with your feet apart and knees together or vice versa. Don't lock your knees out at the end of the movement, always have a slight bend in your knees at full extension.
• When lifting free weights make sure that there are collars on the ends of the bars to stop the weights falling off and damaging something or someone.
• Good flexibility is essential for safety and to develop effective full range strength.
• The benefits of weight training is the isolation of the muscles involved. This allows a muscle group to be exercised to it's fullest potential rather than being limited by the weakness or fatigue in another muscle group. For the beginner the intensity of training created by the muscle group being worked under load and in isolation can cause a lot of initial aches and pains. To overcome this training must start off slowly with a low intensity and moderate volume.

Based on: Carpinter, P. (1993) Introduction to Weight Training. University of Canterbury Sport Science Centre.

Through manipulation of the training methods weight training can be used to develop;

Note; By definition strength is the amount of variable force that a muscle or homogeneous muscle group can exert at a specified velocity.

1. Overload. In order to receive continuing benefit from your programme you must follow an approach of progressive overload. That is, as your body adapts to the demands placed upon it you must progressively increase those demands if you wish continued improvement to occur.

There are four variables that can be changed in order to make the programme progressively more difficult. These are:

2. Repetitions (Reps): the single complete action of an exercise from the starting position to completion and back to the starting position.
3. Repetition Maximum (RM): the maximum weight able to be lifted for a particular repetition eg 10RM is the maximal weight able to be lifted for 10 repetitions.

(c) Sets: a given number of complete and continuous repetitions of an exercise.

(d) Rest Interval: the amount of rest/recovery taken between sets of an exercise or between different exercises in a programme.

There are many different ways to change the load/reps/sets/rest interval combination in order to increase the demands of your programme. In general, increasing the load or the number of reps or sets, or decreasing the rest interval, all make a routine more demanding.

2. Specificity. The ideal combination of the variables listed above for the development of strength, power and muscular endurance are different. Generally, a low repetition, high load programme is used to develop muscular size and strength; a high repetition, low load routine improves muscle definition and muscular endurance. These programmes are outlined in this chart:

VARIABLE IN PROGRAM DESIGN

Notes:

• Sets (working) - don't include warm up sets
• Please note that all the sets may not necessarily be done on the same exercise - for example hypertrophy chest may be 4 sets flat bench, 2 sets inclined, 2 sets flyes & 2 sets cable cross overs
• Session / week is the number of sessions per week you should work ALL THE MAJOR MUSCLE GROUPS. Eg 3 sessions per week means 3 x legs per week, 3 x back per week, 3 x chest per week etc.
• Timeframe and change prog (the time after which you should change your program construction) is very approximate and differs remarkably with each individual
• Change program construction (not necessarily the type of program - strength, hypertrophy etc) is important to ensure continual development.

It must be emphasized that the programmes suggested above are approaches achieved after a minimum of 3 to 4 months of regular and progressive work. During the first eight weeks a low load, high repetition programme with an emphasis on technique and safety is recommended even if your ultimate objective is the development of strength or power.

Principles of Programme Design Return to weight training home page.

1. Frequency and Duration

Greater progress is realized with a three-times-a-week programme for 45-60 minutes each session, although twice-a-week may be more desirable when weight training is used to complement other current activity. There

is no significant training benefits gained from high intensity exercise of a muscle or muscle groups more than 3 times per week. In addition, a muscle normally requires a minimum of 24-36 hours to fully recover from a heavy training session; therefore, any combination of three non-

consecutive training days each week is the most acceptable approach.

Experienced body builders, weight lifters and some athletes may eventually train 6 times per week for 2-3 hours each session. However, they still follow the above principles and split their training routine,

thus working a particular muscle or muscle group on alternate days and generally no more than 3 times per week.

Return to top

2. TYPES OF TRAINING SYSTEMS
Return to weight training home page.

(Reference, Fleck,S.J. & Kraemer,W.J. (1997) Designing Resistance Training Programs. Champaign: Human Kinetics.)

Progression from light to heavy weights with a drop in reps until 1-4 RM followed by a progression from heavy to light weights with a corresponding increase reps. EG starts with 10-12 reps (set 1), 8-10 reps (set 2), 6-8 reps (set 3), 4-6 reps (set 4), 2-4 reps (set 5), 1-2 reps (set 6), 2-4 reps (set 7), 4-6 reps (set 8), 6-8 reps (set 9), 8-10 reps (set 10) & 10-12 reps (set 11)

Progression from light to heavy resistances with a decrease in reps until 1-4 RM. EG starts with 10-12 reps (set 1), 8-10 reps (set 2), 6-8 reps (set 3), 4-6 reps (set 4), 2-4 reps (set 5), 1-2 reps (set 6).

Progression from heavy to light resistances with a increase in reps until 8-12 RM. EG 1-2 reps (set 1), 2-4 reps (set 2), 4-6 reps (set 3), 6-8 reps (set 4), 8-10 reps (set 5) & 10-12 reps (set 6). Very good method of training for strength as the heavy weights - low reps are performed when the lifter is fresh enabling maximal work output while performing strength exercises.

Consists of 2-3 sets of increasing resistance followed by several sets at the same resistance. This system can be performed at any resistance to develop strength (low reps - low sets) or hypertrophy (high reps - high sets).

Requires spotters to quickly strip 10-15 kg off the bar after 1^st set. The 2^nd set follows immediately after which another 10-15 Kg is quickly removed. Followed immediately by the 3^rd set. The reps are 4-5 RM and the number of sets is 3 (Hypertrophy program) to 7 (muscle endurance).

This involves breaking strict form or cheating of an exercise near the maximal reps. This is to enable extra reps to be performed so that the stress on the muscle can be increased. Care must be taken that injuries do not occur due to the cheating. Only an extra 1-2 reps should be forced.

Spotters help the lifter perform 1-2 extra repetitions after the lifter is near complete failure. This enables the stress on the muscle to be increased. Ideal method for both strength and hypertrophy programs.

Involves performing an exercise for one muscle group followed by an exercise for another muscle group from a different body part. The alternating of muscle groups continues until the required sets are completed. This method enables the alternated muscle group to recover while the other muscle group is being exercised. This method is ideal for endurance weight training and weight training when time is limited.

Both the resistance and repetitions are changed in a progressive manner. Initially the resistance is held constant until the reps have increased to a certain number (6-8 RM for strength & 10-12 for hypertrophy). Then the resistance is increased and held constant while the lifter tries to build the reps back up again. This process is continued until the weight no longer increases.

A system used by body builders to improve hypertrophy and vascularisation (can also be used in muscle endurance program. This system involves combining in quick succession a major muscle group exercise with a minor exercise for the same muscle group.

A system where the lifter pushes the weight to the "sticking point" where the support bars on the power rack are positioned. The weight cannot be lifted past this sticking point which causes the lifter to push isometrically for 5-7 seconds. Usually performs only 1 reps.

Once the lifter is nearly completely fatigued spotters help lift the weights so that the lifter can perform an extra 1-2 controlled unassisted lowering (eccentric contractions) movements.

Similar to negative weight training system however only 1RM is performed. The weights are loaded to greater than 1RM and spotter help lift the weight and the lifter controls the lowering (eccentric contraction) unassisted.

A common method of training for hypertrophy where the lifter performs many exercises for the same body part in one session. As not all body part can be trained in one session the various body parts are trained on alternative days.

Two types

1. Exercise are alternated between agonist and antagonist eg biceps curls followed by tricep press followed by bicep curls etc. The problem with this system is that often the antagonist works as a stabiliser and therefore will become fatigued when the agonist exercises. Eg the triceps will become a little fatigued during biceps curls etc. This system may be used in hypertrophy program where time is limited?
2. Uses on set of several exercise for the same muscle group in rapid succession. This system is used for muscle endurance and hypertrophy program

Depends on the stage of development of the player, time available and goals etc. I recommend the multiple set system as a simple method for both strength and hypertrophy. You can include the cheat, forced repetition or negative system for adding intensity to the workout. Other options are the triangle, light to heavy and heavy to light system. The heavy to light system is a good method for strength training.

There are many, many options promoted by the big and the famous. Once you are in the groove and have developed good strength and size then you should look at modifying and experimenting with your program. However you should stick to the basics until sufficient development has been achieved as continual change can slow progress.

Return to top

3. Selection of Exercises

Your programme can include a wide variety of exercises, but should definitely:

4. Order of Exercises

The exercises should be ordered to provide a work/rest effect for muscles or body parts. Be sure that two exercises for the same muscle group are not done one after another. When following a regular routine, exercise using larger muscles or muscle groups or exercises requiring balance and co-ordination should be done early in a session before fatigue builds

5. Finding Your Starting Weights

Starting weights can be estimated as a percentage of the maximum weight that you can lift in each exercise or a percentage of the maximum number of repetitions that you can do in a given time. These approaches are not recommended as it takes some time to learn the proper technique in the various exercises. Thus, maximum efforts on the first day pose a risk of injury to less fit individuals and undue stiffness and soreness in all those unaccustomed to weight training. It is more sensible to start with the lightest possible load. Systematically increase the resistance until you find the load that challenges you for a certain number of repetitions, but is not uncomfortable nor encourages you to use improper technique.

6. Progressing

Change the load/reps/sets/rest interval combination in order to increase the demands of your programme. In doing so adhere to the following guidelines:

7. Training Record

Write down what you do. The department provides record cards for this purpose. They can be purchased from the Reception Office and left after each session on the filing shelves in the weight room. Keeping a record will assist your progress by helping remind you when it's time to change your load, etc. It will also provide a tangible record of overall improvement.

Return to top

1. Warm-up

Prior to all physical activity a warm-up is desirable. Done properly it should increase heart rate and body temperature, stretch connective tissue at the ends of muscle, and help lubricate joints. This in turn will give greater ease and freedom of movement and reduce the risk of injury.

For weight training the warm up should consist of a minimum of 5 minutes of continuous general body activity. This may be either one or a combination of: riding the bicycle ergometer, rope skipping, jogging laps of the track or jogging lengths of the gymnasium. This should be followed by a series of exercises to stretch the major muscle groups and mobilize the joints.

2. Correct Technique

Perform the exercises as demonstrated to you and as described in the handouts. By using proper techniques and light weights in the first instance you will get maximum benefit from the exercise and lessen the chance of injury.

Protect your lower back -- always try to position your hips directly below your shoulders (on a line to the floor) when you are lifting, moving or lowering weight. This position ensures that your spine is near-vertical, and you are better equipped to handle the forces on it than if your back is "straight" but angled toward the floor (as in "using your back like a crane ").

3. Proper Breathing

Holding your breath during exertion should be strictly avoided as it can cause dizziness, faintness, headache and even short periods of blackout.

Be sure to inhale and exhale on every repetition, inhaling on the preparation phase and exhaling on the effort phase.

4. Spotters

In free weight exercises where the load is lifted around or above your head, you must have at least one person positioned to "spot" the weight in case anything unexpected occurs -- this rule should be practised for any amount of weight! The "spotter" should be positioned with their hands between you and the weight at all times -- a person standing one step back with hands on their hips is just as ineffective as a person standing across the room.

5. Back Care

The pelvic tilt/flat-back position would be assumed in all exercises done seated or standing where there is a possibility of the spine getting out of proper alignment. By keeping the back flat and not hyperextending or arching the back during lifting, (as discussed in Correct Technique above) undue stresses on the lower back are minimized or eliminated.

6. Controversial Exercises

You should avoid any exercise in which there is an inherent risk of injury, even when the exercise is done correctly. This includes:

The specific movement and strength requirements of some sports (for example, gymnastics or weightlifting) mean that some competitive athletes may have to include examples of these higher risk exercises in their advanced training programmes. However, young athletes, those new to weight training, and those conditioning for fitness or recreational activities are wise to avoid these risks.

7. Rate of Progress

Progress slowly and systematically. Start with light weights and concentrate on technique. Use your own schedule, understand it, and don't be tempted to progress too rapidly.

8. Pre-Exercise Medical Clearance

Weight training places significant demands on the heart and may be inappropriate to those who are habitually inactive, or, those with heart problems or high blood pressure. A medical clearance from your personal doctor is advisable in such cases.

9. Miscellaneous