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04.07.2013

Power workouts for rugby, bigger stronger faster movie - How to DIY

Author: admin
I know there's a few rugby players and coaches out there that'll get excited about performing this advanced level power training gym workout routine.
If you require any further information - exercise diagrams, free gym workouts, training tips, supplement advice etc.
Power training enables an athlete to apply the greatest amount of their maximal strength in the shortest period of time.
This is crucial for many sports men and women who will rarely be required nor have the time to produce maximal forces. Most athletic activities involve far faster movements and far higher power outputs than are found in maximal strength exercises (4,5). This article outlines the various methods of power training, their parameters and how they can be used to convert maximal strength into sport-specific power. Traditional strength training typically alters the top half of this equation - increasing the ability to apply a maximum amount of force.
Conversely, as the speed of movement increases, force decreases and at very high speeds force production is very low.
This relationship between force and velocity and its affect on power explains why an athlete can be exceptionally strong but lack significant power if they are unable to apply much of their strength over a short period of time. Assuming an athlete has maximized his or her ability to apply force (through maximal strength training), it would be beneficial if they could train to increase the rate of force production.
Strength training alone can increase explosive power by positively affecting the top half of the power equation or the peak force production (9,10,11). Additionally, lifting weights of 70-100% 1-RM has also been shown to reduce the rate of force production which is counter-productive to power development (12). For an athlete who already has a solid base of strength training (+6 months) gains in power are minimal with further weight training (15,16). Once a plateau in strength has been reached, more sport-specific types of power training are required. Completing traditional weight lifting exercises as fast as possible with relatively light loads produces in theory, the greatest power output.


If free weights exercises are used for power training, loads of 75-85% are recommended (1,8,11) for sets of 3-5 repetitions. For single power efforts such as the throwing events in athletics, a higher load (80-90% 1-RM) can be used for a smaller number of repetitions (1-2).
During a ballistic action, the force far outweighs the resistance so movement is of a high velocity. While there is no definitive guidelines for the resistance used with ballistics, Fleck and Kraemer (3) suggest a load of 30-35% 1-RM should be used for exercises that include free weights such as jump squats. Repetitions can be reasonably high as the nature of some exercises means there can be up to 20 seconds between efforts - for example when a medicine ball has to be retrieved. For exercises such as jump squats that use 30% 1-RM loads, Fleck and Kraemer (3) recommend up to 5 sets of 3 repetitions with 3 minutes rest between sets. Ballistics can place considerable eccentric forces on joints, ligaments and tendons when landing from a jump squat for example.
Plyometric drills involve a quick, powerful movement using a pre-stretch or counter-movement that involves the stretch shortening cycle (1). For full plyometric guidelines and sample sessions see the plyometric training section of the website. Interestingly, a study measuring the effects of three types of power training found that all of them increased vertical jump performance. In was is likely the single greatest problem of most training regimes directed towards Rugby, the basic truth is that it most programs are a 'hand me down' from other sports that are deemed as "similar" to the uneducated eye. Without a doubt training to excel in Rugby requires an intense commitment to sport specific techniques, tactical development and decision making abilities that includes team play along with more direct, easier to identify, physical attributes. Notable physical requirements start with a level of overall athleticism as simply Rugby is not a sport with lax fitness standards or where you can 'get a break' from play without either raising your risk of injury or letting your team-mates down with poor performance. As noted this must be tempered with the needs of the sporting technique and all players training cannot ignore this key facet or they will effectively 'training to trai'” as opposed to excel in Rugby. John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle.


The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition.
Please remember that this is suitable for "advanced" weight trainers only & you should follow a suitable training transition before attempting this sample gym workout.
Though this is an easy error to make from the broadest of broad notions for those whom never played the sport, Rugby is unlike other contact sports with very unique requirements. This is significantly different that other sports where athletes 'off-season' training involve only a surface level, if that, of technical and interplay with fellow players as within Rugby it should be a factor within each workout.
However, when combined properly with skill and tactical work, workouts from the “Modern Monday” series will greatly assist with fitness development, range of motion and overall athleticism with further specialised work coming in the “USPlabs Iron Day”.
For further advice (sensible workout structure and training plans), please review the best-selling book Gym Workouts: Maps to Success. Please also remember to follow us on Facebook, Twitter, and our Newsletter for up-to-date training news. A review of power output studies of Olympic and powerlifting: Methedology, performance prediction and evaluation tests.
The effect of six weeks of squat, plyometric and squat-plyometric training on power production.
Comparison of upper-body strength and power between professional and college-aged rugby league players. Kinematics, kinetics and muscle activation during explosive upper body movements: Implications for power development.
The effect of voluntary effort to influence speed of contraction on strength, muscular power and hypertrophy development.



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