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UCS Rugby 1st XV
Strength and
Conditioning
Program By Richard Brennan.
Proper physical conditioning enables players to
play better rugby and reduce the likelihood of
injuries.
Empirical evidence as well as scientific research
shows that strength, power, speed, agility, fitness
and body size are all important attributes
contributing to players ’ performance.
The physical demands of rugby are complex and
the concurrent improvements in the
aforementioned performance indicators require a
carefully planned and properly executed
conditioning program.
The rugby year can be broken down or periodised
into Macrocycles (Ma.), Mesocycles (Me) and
Microcycles (M i). The off-season Me wil focus on
general preparation and hypertrophy, the pre-
season Me will focus on strength and power
development whilst the in-season Me will focus on
maintenance.
The implementation of a properly designed resistance training
program will give youth rugby players a competitive advantage
whilst reducing the risk of sustaining an injury .
OFF-SEASON
No team practice sessions.
High volume of training. 6-12 reps. 6 sessions per week.
When aerobic fitness is low or body-fat levels are high then more emphasis
on aerobic conditioning.
PRE-SEASON
Structured team training sessions.
Strength. 1-6 reps. Close to 1RM.
Power. Lighter weights. Faster movements.
Power Clean. Hang Clean. Hang Pull. 30-60% 1RM.
Power first in a non-fatigued state.
Specific Fitness Conditioning.
Aerobic and Anaerobic conditioning.
Match specific conditioning drills.
Wrestling. Leg Power. Maximal Intensity Sprinting. Agility.
SAQ. Prepare for contact.
TESTING
Aerobic Capacity
- Bleep test
- Yo-Yo test
- 3km run
- 5 minute run
Anaerobic Capacity
- England Anaerobic Test
Body Composition
- In-Body Biospace (body-fat & weight)
- Callipers (Harpenden)
- Girth (shoulders, waist, upper arm, thigh, calf)
- Height
Agility
- Illinois Agility Run
Power
- Jump test
Speed
- 10m Sprint
Strength
- Bench/Squat/Chin-Ups
ANAEROBIC TEST - BACKS Backs Anaerobic Endurance Test
The basic repetition is completed as follows:
The player starts by laying on his front with his chest in contact with the floor and head on the
starting line, directly behind the first pole
He gets up and sprints out around the pole at 5m, and runs backwards to the start line – behind
and around the start pole - where he drops down so that his chest is in contact with the floor
(always moving anti-clockwise as viewed from above – see video)
He then repeats this movement, sprinting out and around the pole at 5m, and runs backwards to
the start line – behind and around the start pole - where he drops down so that his chest is in
contact with the floor
He then gets up and sprints out and around the outside of the 10m pole, steps left and sprints
around the outside of the 20m pole, steps rights and sprint out and around the outside of the
30m pole, and finally, sprints as hard as possible back to the start.
The test format is as follows:
Set one - 1 x 1 repetition
Set two - 1 x 1 repetition
Set three - 1 x 2 consecutive repetitions
Set four - 1 x 2 consecutive repetitions
Set five - 1 x 2 consecutive repetitions
Set six - 1 x 1 repetition
The recovery time between repetitions is dictated by the time taken to complete the required
repetition(s) i.e. the start of each set is fixed on a running clock so that the faster the completion time,
the more rest the player receives.
Rest And Completion Timing
The table below indicates the times for the running clock and the estimated range of times for each
section of the test for the Backs test.
The time for each player's repetition is recorded and one person should be made responsible for
administering the running clock. This person is also responsible for informing players and testers of
the content of the next set and the rest time to go. This person should also give the start commands for
the whole group.
Backs Test
Running
Clock Time
Event Estimated Duration
of Repetition
Estimated End of
Event Time
Average
Rest time
0 Start of 1 x 1 repetition 20-22s 20-22s 28-30s
50s Start of second 1 x 1
repetition
20-23s 1m10s-1m13s 27-30s
1m40s Start of 1 x 2 consecutive
repetitions
45-55s 2m25s-2m35s 45-55s
3m20s Start of second 1 x 2
consecutive repetitions
45-55s 4m05s- 4m15s 45-55s
5m00s Start of second 1 x 2
consecutive repetitions
47-57s 5m47s-5m57s 33-43s
6m30s Start of 1 x 1 repetition 20-25s 6m50s-6m55s -
Forwards' Anaerobic Endurance Test
ANAEROBIC TEST - FORWARDS
The basic repetition is as follows:
The player starts by laying on his front with his chest in contact with the floor and head on the
starting line, directly behind the first pole
He gets up and sprints out in anti-clockwise direction around the pole at five metres, and runs
backwards to the start line – behind the start pole - where he drops down so that his chest is in
contact with the floor
He then gets up and sprints out around the 10m pole and back around the start pole (always
running forwards) where he drops down so that his chest is in contact with the floor
He then gets up and sprints out and around the 20m pole and then back to the start (always
running forwards) to complete the repetition
Sliding to the chest in the down-and-ups IS permitted
The test format is as follows:
Set one - 1 x 1 repetition
Set two - 1 x 2 consecutive repetitions
Set three - 1 x 2 consecutive repetitions
Set four - 1 x 4 consecutive repetitions
Set five - 1 x 1 repetition
The recovery time between repetitions is dictated by the time taken to complete the required
repetition(s) i.e. the start of each set is fixed on a running clock so that the faster the completion time,
the more rest the player receives.
Front Five Test
Running
Clock Time
Event Estimated Duration of
Repetition
Estimated End of
Event Time
Average Rest
time
0 Start of 1 x 1 repetition 20-25s 20-25s 20-25s
45s Start of 1 x 2
consecutive repetitions
45-50s 1m30s-1m35s 40-45s
2m15s Start of 1 x 2
consecutive repetitions
45-52s 3m00-3m07s 53-60s
4m00s Start of 1 x 4
consecutive repetitions
1m40s-2m 5m40s-6m 30-50s
6m30s Start of 1 x 1 repetition 22-27s 6m52s-6m57s -
Back Row Test
Running
Clock Time
Event Estimated Duration of
Repetition
Estimated End of
Event Time
Average Rest
time
0 Start of 1 x 1 repetition 20-25s 20-25s 20-25s
45s Start of 1 x 2
consecutive repetitions
45-50s 1m30s-1m35s 40-45s
2m15s Start of 1 x 2
consecutive repetitions
45-52s 3m00s-3m07s 53-60s
4m00s Start of 1 x 4
consecutive repetitions
1m30s-1m40s 5m30s-5m40s 35-45s
6m15s Start of 1 x 1 repetition 22-27s 6m52s-6m57s -
The following tables provide a guide on minimum acceptable levels of aerobic fitness for
rugby players from under 12s and older, using two standard tests:
Table 1 - 5 Minute Run Standards
U12 U13 U14 U15 U16 U18 18+
Acceptable 900m 1000m 1100m 1150m 1200m 1250m 1300m
Good 1100m 1200m 1300m 1350m 1400m 1450m 1500m
Excellent 1300m 1400m 1500m 1550m 1600m 1650m 1700m
Table 2 – Beep Test Standards
Levels + Shuttles U12 U13 U14 U15 U16 U18 18+
Acceptable n/a 9 + 10 10 + 1 11 + 6 11 + 11 12 + 2 12 + 4
Good n/a 11 + 9 11 + 11 12 + 10 13 + 6 13 + 8 13 + 10
Excellent n/a 13 + 8 13 + 10 14 + 4 14 + 13 15 + 6 16 + 2
Testing Session 1
Inside – Gym
1) Body Composition
2) Power
3) Strength
Testing Session 2
Outside – Grass
1) Bleep Test
2) Core Function
3) Anaerobic Test
PERIODISATION OF THE RUGBY YEAR
MAY JUN JUL AUG SEP OCT NOV DEC JAN FEB MAR APR
WEEKS 1-9 WEEKS 9-18 WEEKS 18-35
ME
SO
CY
CL
E
OFF-SEASON
PHASE
PRE-SEASON
PHASE
IN SEASON
PHASE
TR
AN
SIT
ION
PH
AS
E
R E S I S T GP HYP STR PWR STRENGTH & POWER MAINTENANCE REST F I T N E S S
C O N D . AEROBIC
+
ANAEROBIC
ANAEROBIC
+
AEROBIC
FITNESS MAINTENANCE
REST
SE
PT
EM
BE
R
OC
TO
BE
R
NO
VE
MB
ER
DE
CE
MB
ER
7 th 14th 21st 28th 5th 12th 16th 19th 21st 9th 16th 23rd 30th 4th 7th 14th
WK
18
WK
19 WK
20 WK
21 WK
22 WK
23 WK
24 WK
25 WK
26 WK
27 WK
28 WK
29 WK
30 WK
31 WK
32 WK
33
MIL
L H
ILL
LA
TY
ME
R U
PP
ER
BE
RK
HA
MP
ST
EA
D
ISL
EW
OR
TH
& S
YO
N
HIT
CH
IN
ME
RC
HA
NT
TA
YL
OR
S
QU
EE
N E
LIZ
AB
ET
H
SC
HO
OL
, B
AR
NE
T
ITA
LY
RU
GB
Y T
OU
R
**
*H
AL
F-T
ER
M*
**
UN
LO
AD
SH
IPL
AK
E
WIN
DS
OR
BO
YS
SC
HO
OL
WA
TF
OR
D B
OY
S
GR
AM
MA
R S
CH
OO
L
GU
NN
ER
SB
UR
Y
CA
TH
OL
IC S
CH
OO
L
BA
NC
RO
FT
S
SC
HO
OL
OL
D B
OY
S R
FC
**
*C
HR
SIT
MA
S*
**
UN
LO
AD
H H H A A H A A A A H H H
MAY JUN JUL AUG SEP OCT NOV DEC JAN FEB MAR APR
WEEKS 1-9 WEEKS 9-18 WEEKS 18-35
ME
SO
CY
CL
E
OFF-SEASON
PHASE
PRE-SEASON
PHASE
IN SEASON
PHASE
TR
AN
SIT
ION
PH
AS
E
R E S I S T GP HYP STR PWR STRENGTH & POWER MAINTENANCE REST F I T N E S S
C O N D . AEROBIC
+
ANAEROBIC
ANAEROBIC
+
AEROBIC
FITNESS MAINTENANCE
REST
WK 9 WK 10 WK 11 WK 12 WK 13 WK 14 WK 15 WK 16 WK 17 WK 18 WEEK
COMMENCING
JULY
1st
JULY
8th
JULY
15th
JULY
22nd
JULY
29th
AUG
5th
AUG
12th
AUG
19th
AUG
26th
SEPT
2nd
PERIOD
PRE-SEASON
AEROBIC
DEVELOP
MAINTAIN
ANAEROBIC
DEVELOP
STRENGTH
STRENGTH ENDURANCE
MAXIMUM STRENGTH
RATE OF FORC E DEV.
SPEED
EMPHASIS ON TECHNIQUE
TOP END SPEED
AGILITY
MOBILISATIONS
SAQ
VOLUME
START HIGH TREND LOW
INTENSITY
TREND MED INCREASING TOWARDS SEASON
The general preparation phase incorporates hypertrophy, strength and
power development as well as improvements in core function, joint
stabil ity, speed and agil ity. These improvem ents will al low players to
optimise their skills and carry out team and individual tactics more
efficiently as well as reduce the likelihood and the severity of injuries.
This phase begins in July has 2 parts and finishes the first week of
September.
WK 9 WK 10 WK 11 WK 12 JULY
1st
JULY
8th
JULY
15th
JULY
22nd
MO
ND
AY
TU
ES
DA
Y
WE
DN
ES
DA
Y
TH
UR
SD
AY
FR
IDA
Y
SA
TU
RD
AY
SU
ND
AY
MO
ND
AY
TU
ES
DA
Y
WE
DN
ES
DA
Y
TH
UR
SD
AY
FR
IDA
Y
SA
TU
RD
AY
SU
ND
AY
MO
ND
AY
TU
ES
DA
Y
WE
DN
ES
DA
Y
TH
UR
SD
AY
FR
IDA
Y
SA
TU
RD
AY
SU
ND
AY
MO
ND
AY
TU
ES
DA
Y
WE
DN
ES
DA
Y
TH
UR
SD
AY
FR
IDA
Y
SA
TU
RD
AY
SU
ND
AY
IS1
IS2
RE
ST
CC
RE
ST
IS3
RE
ST
IS1
IS2
RE
ST
CC
RE
ST
IS3
RE
ST
IS1
IS2
RE
ST
CC
RE
ST
IS3
RE
ST
IS1
IS2
RE
ST
CC
RE
ST
RE
ST
RE
ST
WK 13 WK 14 WK 15 WK 16 JULY
29TH
AUGUST
8th
AUGUST
15th
AUGUST
22nd
MO
ND
AY
TU
ES
DA
Y
WE
DN
ES
DA
Y
TH
UR
SD
AY
FR
IDA
Y
SA
TU
RD
AY
SU
ND
AY
MO
ND
AY
TU
ES
DA
Y
WE
DN
ES
DA
Y
TH
UR
SD
AY
FR
IDA
Y
SA
TU
RD
AY
SU
ND
AY
MO
ND
AY
TU
ES
DA
Y
WE
DN
ES
DA
Y
TH
UR
SD
AY
FR
IDA
Y
SA
TU
RD
AY
SU
ND
AY
MO
ND
AY
TU
ES
DA
Y
WE
DN
ES
DA
Y
TH
UR
SD
AY
FR
IDA
Y
SA
TU
RD
AY
SU
ND
AY
IP1
IP2
RE
ST
CC
IP3
RE
ST
IP1
IP2
RE
ST
CC
IP3
RE
ST
IP1
IP2
RE
ST
CC
IP3
RE
ST
IP1
IP2
RE
ST
CC
IP3
RE
ST
Intermediate Strength Program 1 (IS1)
Rest 3 mi nutes f or the © (core) e xerc ise s.
Rest 1 mi nute for a l l o ther exerc i ses
Tempo = 2-0-2
EXERCISE
Weight /Act i v i t y
NO GYM?
SETS
REPS
Warm-Up
Rowing/
L ight Jogg ing
Techni que Run
B ike R ide
Gent le Jog
Techni que Run
1
10 M ins
S t retch
1
5 M ins
Torso Rotat i on
2
6
F lat Bench Pre ss ©
4
6-12 RM
Row ©
4
6-12 RM
Shoulder Press ©
4
6-12 RM
Chin Ups
3
MAX
D ips (BW*)
3
MAX
Shrugs (BW*)
3
8-12 RM
B icep Cur l s
3
8-12 RM
Cable F l y
3
8-12 RM
Cool Down
Foam Rol l & St retch
1
5 M ins
Intermediate Strength Program 2 (IS2)
Rest 3 mi nutes f or the © (core) e xerc ise s.
Rest 1 mi nute for a l l o ther exerc i ses
Tempo = 2-0-2
EXERCISE
Weight /Act i v i t y
NO GYM?
SETS
REPS
Warm-Up
Rowing/
L ight Jogg ing
Techni que Run
B ike R ide
Gent le Jog
Techni que Run
1
10 M ins
S t retch
1
5 M ins
Sumo Sq uat Jump s
(BW*)
2
6
Power C lean T
2
6
Squats ©
4
6-12 RM
Inc l ine Leg Press ©
4
6-12 RM
Walk ing Lung es
3
16-24
steps
Ly ing Leg C ur ls
3
8-12 RM
F loor Crunche s
3
20-30
Prone Iso Ab s
2
60 SECS
Prone Cobra
2
12-20
Cool Down
Foam Rol l & St retch
1
5 M ins
Intermediate Strength Program 3 (IS3)
Rest 3 mi nutes f or the © (core) e xerc ise s.
Rest 1 mi nute for a l l o ther exerc i ses
Tempo = 2-0-2
EXERCISE
Weight /Act i v i t y
NO GYM?
SETS
REPS
Warm-Up
Rowing/
L ight Jogg ing
Techni que Run
B ike R ide
Gent le Jog
Techni que Run
1
10 M ins
S t retch
Dynamic
1
5 M ins
Inc l ine DB Press©
4
6-12 RM
1A DB Row
3
8-12 RM
DB Lunge
3
8-12 RM
Arnold Press
3
8-12 RM
F lat Bench DB F ly
3
8-12 RM
DB Latera l Rai se
3
8-12 RM
Rotator Cuf f
2
8-12 RM
Sw iss Bal l C i rcui t
2
12-20 RM
McKensie Press
2
12-20 RM
Cool Down
Foam Rol l & St retch
1
5 M ins
Conditioning Circuit (CC)
Move f rom one stat ion t o the ne xt .
Tempo = p =
modfrate- fast pac e 1 -0-1 .
EXERCISE
Weight /Act i v i t y
NO GYM?
SETS
REPS
Warm-Up
Walk ing Latera l
Squats
S ide to S id es
1
5 M ins
S t retch
Russia n Wal ks
Ankle F l i cks
Dynamic Chest
Squat to Rotat io n
1
5 M ins
Squat to Overhead
Press
4
6
Squat to Re verse
Woodch op
4
6
Press Ups to 1A Row
3
8-12 RM
Reverse F ly
3
8-12 RM
S ing le Leg Sq uat &
Touchd own (BW*)
3
8-12 RM
Mul t ip lanar Hops
(BW*)
3
8-12 RM
Step Ups (B W*)
2
8-12 RM
Squat Thru sts
(BW*)
2
12-20 RM
Seated Torso Rotat i on
2
8-12 RM
Cool Down
St retch
1
5 M ins
Intermediate Power Program 1 (IP1)
Rest 3 mi nutes f or the p and © (core) e xerc ises.
Rest 1 mi nute for a l l o ther exerc i ses
Tempo = p = Maxima l contro l le d acce lerat io n
Other exerc ise s at a modefrate - fa st pace 1-0-1 .
EXERCISE
Weight /Act i v i t y
NO GYM?
SETS
REPS
Warm-Up
L ight Jogg ing
Rowing
1
10 M ins
S t retch
Russia n Wal ks
Ankle F l i cks
Dynamic Chest
Squat to Rotat io n
1
5 M ins
Squat to Overhead
Press p
4
6
Cable Row p
4
6
F lat Bench DB Pre ss
©
3
8-12 RM
1A Row
3
8-12 RM
Cable F l ys
3
8-12 RM
Wide Gr ip Lat
Pul ldown
3
8-12 RM
Prone Br idge Hold
2
8-12 RM
PROGRESSION FOR TH E © EXERCIS ES:
WEEKS 1 & 2 : 6 , 6 , 6 RM
WEEKS 3 & 4 : 6 , 4 , 4 RM
Cool Down
St retch
1
5 M ins
Intermediate Power Program 2 (IP2)
Rest 3 mi nutes f or the p and © (core) e xerc ises.
Rest 1 mi nute for a l l o ther exerc i ses
Tempo = p = Maxima l contro l le d acce lerat io n
Other exerc ise s at a modefrate - fa st pace 1-0-1 .
EXERCISE
Weight /Act i v i t y
NO GYM?
SETS
REPS
Warm-Up
L ight Jogg ing
Rowing
1
10 M ins
S t retch
Russia n Wal ks
Ankle F l i cks
Dynamic Chest
Squat to Rotat io n
1
5 M ins
Power C lean p
4
6
Jump Squ at p
4
6
Squat ©
3
4-6 RM
Leg Press ©
3
4-6 RM
Ly ing Leg C ur l
3
6-12 RM
Abdomin al Crunche s
3
20-30
Prone Br idge Hold
2
60 Sec s
PROGRESSION FOR TH E © EXERCIS ES:
WEEKS 1 & 2 : 6 , 6 , 6 RM
WEEKS 3 & 4 : 6 , 4 , 4 RM
Cool Down
St retch
1
5 MINS
Intermediate Power Program 3 (IP3)
Rest 3 mi nutes f or the p and © (core) e xerc ises.
Rest 1 mi nu te for a l l o ther exerc i ses
Tempo = p = Maxima l contro l le d acce lerat io n
Other exerc ise s at a modefrate - fa st pace 1-0-1 .
EXERCISE
Weight /Act i v i t y
NO GYM?
SETS
REPS
Warm-Up
L ight Jogg ing
Rowing
1
10 M ins
S t retch
Russia n Wal ks
Ankle F l i cks
Dynamic Chest
Squat to Rotat io n
1
5 M ins
Medic ine Bal l C hops p
4
6
Jump Squ at p
4
6
Ly ing Med ic ine B al l
Throws p
3
4-6 RM
Leg Press ©
3
4-6 RM
Ly ing Leg C ur l
3
6-12 RM
Abdomin al Crunche s
3
20-30
Prone Br idge Hold
2
60 Sec s
PROGRESSION FOR TH E © EXERCIS ES:
WEEKS 1 & 2 : 6 , 6 , 6 RM
WEEKS 3 & 4 : 6 , 4 , 4 RM
Cool Down
St retch
1
5 MINS