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Physical Preparation
for Elite-Level Rugby
Union Football
Paul Gamble,CSCS
London Irish Rugby Football Club,Middlesex, United Kingdom
© National Strength and Conditioning Association
Volume 26, Number 4,pages 10–23
Keywords: rugby football; metabolic conditioning; strength
training; injury prevention; periodization
Introduction
Like American football, rugby foot-
ball is an intermittent collision
sport. As such, a crucial part of
strength and conditioning is developing
the levels of strength and hypertrophy of
muscle and connective tissue in order to
equip players to cope with the physical
rigors involved (6, 30). Maximal strength
and explosive power are major program
goals common to both American foot-
ball and rugby football.
Where the sports differ is that both
league and union codes of rugby football
are far more continuous in nature than
American football. Unlike American
football, play continues after the player
is tackled, only stopping when the ball
goes out of play, a technical infringe-
ment is made, or a penalty is committed.
Rugby union features considerably
higher work:rest ratios (8) than Ameri-
can football and therefore has a much
greater demand for metabolic condi-
tioning for the oxidative and glycolytic
energy systems.
As a result, strength and conditioning
coaches working with rugby football play-
ers face 2 additional challenges. The first
challenge is to provide appropriate meta-
bolic conditioning in the most time-effi-
cient manner. The second challenge is to
develop and maintain high levels of
strength and power while athletes are con-
currently performing high volumes of
metabolic training and team practices.
Strength Training Program
Design
From a performance perspective, pro-
gram design is driven by a desire to de-
velop athleticism via the use of coordi-
nated whole-body training movements
(16). Similarly, exercises are selected to
maximize carry-over of strength and
power gains from the gym to the play-
ing field (17). (Specific examples will be
given later in the text.) Accordingly,
strength training emphasizes sport-spe-
cific actions, rather than simply train-
ing single muscle groups in isolation
(15, 16).
Needs analyses of individual roles of
players within a rugby union team re-
veal that the different playing positions
lie on various points on the maximum
strength/speed-strength continuum.
Positional roles are divided into 2 broad
categories: forwards and backs. The
main distinction between the roles is
that the forwards are required to contest
possession at the restart phases, i.e.,
scrum and lineout. Rugby union has a
greater emphasis on restart set-pieces
than the league version of rugby foot-
ball, and as a result there is a greater dis-
parity between the roles and physical
demands of forward and back positions
in this version of the game (37). Fur-
ther, rugby union requires players to se-
cure or contest possession of the ball at
each tackle. Due to the emphasis on set-
pieces and contesting at the tackle area,
summary
The manuscript features a brief dis-
cussion of the specific physical de-
mands characteristic of rugby union
football. This is followed by a ratio-
nale and description of the ele-
ments comprising the strength and
conditioning program for rugby
union football players at the elite
level. Finally, a sample periodized
strength training macrocycle for the
training year is included.
10 August 2004 •Strength and Conditioning Journal
rugby union forwards have a greater re-
liance on maximal strength than their
counterparts in rugby league.
Given that set-piece phases distinguish
the roles and demands placed upon the
forward positions from those of the
backs, a brief description of the physical
work involved is necessary. In a scrum
each set of forwards combines to form a
single unit that engages with the oppos-
ing pack of forwards to contest a ball
rolled into the gap between the 2 oppos-
ing forward packs (29). Rugby union
rules stipulate that the ball must be
rolled along a line perpendicular to and
equidistant from the front rows of op-
posing forward packs. As a result there is
a greater effort to contest for the ball by
physically shoving the opposition pack
of forwards off the ball as it is fed into
the scrum (29).
The lineout is unique to rugby union and
serves to restart the game after the ball
goes out of play. This phase of play essen-
tially involves jumpers being lifted by
teammates to contest possession of a ball
thrown in from the sideline. The
lineout is a highly evolved process, with
forward positions increasingly being used
interchangeably as lifters or jumpers to
disguise where the ball is being thrown.
Based upon qualitative assessment of the
physical work involved in these aspects
of rugby, the predominant biomechani-
cal action is the simultaneous triple ex-
tension of hips, knees, and ankles, often
transmitting force through the shoul-
ders as the point of contact during colli-
sions with other players. This triple ex-
tension likewise characterizes the
high-force activities involved in contest-
ing and retaining possession in open
play and the high-power (high force/fast
movement speed) dynamic actions asso-
ciated with jumping and tackling. The
primary goal of the strength training
program therefore is to enhance strength
and power for this triple-extension
movement. The forward positions par-
ticularly have a need for both strength
(heavy load) training and explosive
power training that emphasizes this spe-
cific action.
The resistance training activities select-
ed are primarily “closed kinetic chain”
(feet planted) multi-joint movements.
Players train exclusively with free
weights, using dumbbells in preference
to barbells where appropriate (16). The
principle lifts for all phases of the peri-
odized strength training program are the
high-force power lifts—squat, deadlift,
and bench press—and the explosive
Olympic-style lifts. Unilateral support
resistance exercises, such as lunge, step-
up, and split squat, are core exercises
that are performed throughout the
training year (16, 27). Additional exer-
cises to develop the muscle groups that
assist the prime mover musculature are
included to develop active joint stability.
Likewise, resistance training sessions are
incorporated to address areas typically
prone to injury position and to remedy
any preexisting muscular imbalances or
sites of previous injury (1).
Later in the periodized training plan,
specific resisted movements are intro-
duced with the aim of translating
strength and power gains developed in
the gym to game-related actions involved
in contact phases on the pitch (18).
Bungee ropes and harnesses are used to
provide resistance for specific rugby
movements. These include the engage on
the scrum machine and simulating clear-
ing opposing players from the tackle area
by hitting a rucking shield and tackling
by hitting tackle pads or teammates in
armored contact suits.
All strength training is conducted in a
circuit format to reduce the time taken
between exercises. This is a reflection of
both the need to train large numbers of
players in a restricted time and the high
local muscular endurance demands of
rugby match play. Rest periods between
consecutive exercises for similar muscle
groups are manipulated according to the
goal of the training cycle.
It has been established that strength,
power, and muscle mass gains are com-
promised by performing high-intensity
endurance training earlier in the day be-
fore strength training (24). These inter-
ference effects of concurrent strength
and endurance training are associated
with conflicting hormonal responses to
the 2 forms of training (24). Therefore,
strength training is performed first in
the day, before metabolic conditioning
or team practice sessions.
Injury Profiles of Match Play
There is a lack of recent comprehensive
injury studies in elite-level rugby union
since the advent of professionalism,
which appears to have engendered an in-
crease in injury (2). Differences have
been identified in injury rates and the
prevalence of different types of injury
between lower playing grade and higher
standard competition (2, 35). Hence,
data from amateur rugby has limited ap-
plication to the professional game in
England (26).
The majority of injuries arise from colli-
sion phases, termed tackle injuries (2,
12, 43). These injuries are distributed
fairly evenly between the tacklers and
the players being tackled (12, 43). The
majority of injuries occur during head-
on tackles, as a consequence of the high-
er collision forces involved (2, 12, 43).
Rugby league play shares the characteris-
tics of open play phases in rugby union
(i.e., carrying the ball and tackling). Data
taken from rugby league identify injuries
in open play as predominantly occurring
to the lower body (13), with upper-limb
(arm/shoulder) and head/neck injuries
being the next most common. The added
elements of contesting at the tackle area
(rucks and mauls) and scrummaging de-
manded of the forward positions pose an
increased hypothetical risk of head and
neck injuries (36). Data from interna-
tional rugby union players show the data
from rugby league to be fairly representa-
tive in terms of site of injury, with lower-
limb injuries being the most common,
11
August 2004 •Strength and Conditioning Journal
followed by head and neck injuries, with
upper-limb injuries the least common
(2). However, it appears that when
upper-limb injury does occur, it is more
likely to be severe (2). The most common
injuries classified as severe in terms of
weeks missed subsequent to injury are in-
juries to the knee (2).
Of particular concern in rugby union is
the incidence of hyperflexion of the cer-
vical spine as the head is pushed down-
wards into the ground under the weight
of teammates and/or opponents, forcing
the chin down into the chest, as in the
case of a collapsed scrum, ruck, or maul
(36). This is the typical mechanism of
potentially the most debilitating or even
fatal injuries to which rugby union play-
ers are exposed (36).
Previous injury is shown to predispose
players at all levels to subsequent injury
in season (26, 35). This observation un-
derlines the importance of rehabilita-
tion and addressing previous injuries in
players’ physical preparation.
Injury Prevention/”Prehabili-
tation”:Exercise Selection
Lower Extremity
Injury prevention exercises include sta-
bility ball work to train the hamstrings
and hip extensors, which are particularly
prone to injury in running-intensive
sports. This training modality develops
strength, balance, and motor control in
a way that replicates the horizontal
forces and range of motion featured in
running (32, 39).
Ankle stability exercises to develop pro-
prioceptive sense and balance are also
included. Exercise selection aims to tar-
get the peroneal muscles, which provide
active joint stability for the ankle com-
plex (3). Exercises include calf raises
holding dumbbells as part of the player’s
strength training program in the gym
and supplementary functional training
using specialized apparatus, such as
ankle disks (3, 5).
Upper Body
As a consequence of its high degree of
mobility, the shoulder joint is reliant on
dynamic (i.e., muscular) stability (31).
This factor is of critical importance, as
the shoulder is the main point of contact
in all collision phases. Specifically, dur-
ing tackles, ruck cleans, and the engage
at scrum-time, the shoulders are subject-
ed to high-impact forces. Thus, injury
prevention for the upper body mainly
addresses the muscles of the rotator cuff
and the stabilizer muscles around the
scapula (41). A minimum of 1 workout
a week is dedicated solely to single-joint
auxiliary exercises to maintain the struc-
tural integrity of the shoulder complex.
These exercises comprise mainly raises
in various planes. Dumbbells, free
weights, curl bars, and resistance tubing
are used for resistance.
Neck
There is a commercially available har-
ness that allows free weights to be hung
from the head to allow specific training
of the neck musculature. Both isometric
(static hold) and dynamic actions are
performed. This helps to develop the ca-
pacity to resist forces acting to hyperflex
the cervical spine (36).
Metabolic Conditioning
A key feature that separates rugby foot-
ball from American football is the lack
of pause between each play, thereby in-
volving considerably greater energetic
demand, particularly in terms of oxida-
tive and glycolytic energy systems.
Specifically, the fact that play continues
after a tackle is made in rugby union
12 August 2004 •Strength and Conditioning Journal
Table 1a
Off-season Cycle #1
Frequency: 4 x per week: 1 whole body;1 upper body;1 lower body; 1 assistance
Intensity: 8–12RM (all lifts)
Volume: 3–5 full load sets (exercises performed in circuit format)
Rest: Short rest (<60 seconds) between exercises; core stability work (~2 minutes)
between sets
Other Training: No other formal training performed in this period
Monday Tuesday
8RM, 3 sets 8RM, 3–4 sets
Parallel back squat
Dumbbell lunge
Back extensions
Dumbbell step-ups
Split squat
Single-leg calf raise
Bench press
One-arm dumbbell row
Bicep curls
Standing dumbbell shoulder press
Bent-over barbell row
Dumbbell upright row
Thursday Friday
10RM, 3–4 sets 12RM, 3–4 sets
Deadlift
Incline dumbbell bench press
Dumbbell lunge
Bent-over barbell row
Dips
Dumbbell step ups
Dumbbell upright row
Bent-over dumbbell raises
EZ Bar (straight-arm) pull-overs
Lateral dumbbell raises
Dumbbell bicep curls
EZ bar tricep extensions
Dumbbell front raises
Elastic tubing shoulder rotations
leads to multiple consecutive phases of
play, requiring a high level of metabolic
conditioning.
Conditioning drills that incorporate
skills and movements specific to the
sport are often used (25, 28, 33), with
the aim of simulating the movement
patterns and metabolic conditions en-
countered during a rugby game. Howev-
er, practically it is very difficult to design
drills to simulate the continuum of in-
tensities and movement patterns en-
countered during rugby match play. The
pace of the game and the amount of ball-
in-play time is directly influenced dur-
ing any given match by the environmen-
tal conditions and game plan of the
opposition. For example, in wet condi-
tions and playing against conservative
opposition, there will inevitably be
greater emphasis on the tactic of kicking
the ball out of play to gain territorial ad-
vantage with a view to contesting pos-
session at the subsequent lineout; hence,
there are far more stoppages and less
time with the ball in play. Therefore, it is
often spurious to model conditioning
on time-motion studies undertaken on
rugby union, given the variability inher-
ent in any given game and the competi-
tion studied.
A solution that circumvents the need for
structured conditioning drills is the use
of skill-based conditioning games. Con-
ditioning games are derived from ele-
ments of American football, netball,
soccer, and rugby league and are played
on customized playing areas with rule
modifications to ensure that players
must work continuously. Hereby, the
conditioning games are continuous and
require players to operate in the upper
range of work:relief ratios encountered
during match play. These are used in
conjunction with heart rate telemetry to
assess each player’s work-rate. Players
are assigned their own target heart rate
(HR) range (75–85% heart rate reserve)
and are instructed to operate in the
upper range of this zone. My observa-
tion and experience is that conditioning
games elicit intensity equivalent or su-
perior to traditional conditioning activi-
ties and provide considerably greater
total work time.
The games format requires players to
react to the movement of both team-
mates and opponents, as well as follow-
ing the ball. In this way, the condition-
ing games training mode incorporates
13
August 2004 •Strength and Conditioning Journal
Table 1b
Off-season Cycle #2
Frequency: 5 x per week: 2 upper body;2 lower body; 1 assistance
Intensity: 8–12RM (all lifts)
Volume: 3–5 full load sets (exercises performed in circuit format)
Rest: Short rest (<60 seconds) between exercises; core stability work (~2 minutes) between sets
Other Training: No other formal training performed in this period
Monday Tuesday Wednesday
8RM, 3 sets 8RM, 3 sets 10RM, 3–4 sets
Parallel back squat
Dumbbell lunge
Romanian deadlift
Back extensions
Split squat
Single-leg calf raise
Bench press
Bent-over barbell row
Standing dumbbell shoulder press
One-arm dumbbell row
Bench dips
Dumbbell upright row
Bent-over dumbbell raises
EZ bar pull-overs
Dumbbell front raises
Dumbbell bicep curls
EZ Bar tricep extensions
Lateral dumbbell raises
Elastic tubing shoulder rotations
Thursday Friday
12RM, 3 sets 12RM, 3 sets
Deadlift
Dumbbell lunge
Back extensions
Dumbbell step-ups
Split squat
Single-leg calf raise
Incline dumbbell bench press
Bent-over barbell row
Standing dumbbell shoulder press
One-arm dumbbell row
Dips
Dumbbell upright row
the changes in direction and velocity
and the “utility” movements (lateral and
backwards locomotion) that are featured
in match play. Exercise economy is
closely related to patterns of motor unit
recruitment, and, as such, improve-
ments are highly specific to the speeds
and power outputs at which athletes ha-
bitually train (22). It follows that the
skill-based conditioning games training
format should similarly enhance econo-
my for the range of sport-specific modes
of locomotion and the continuum of ve-
locities that are featured in match play.
Conditioning games may be the optimal
training mode available to promote
these adaptations.
As a result of the high degree of similari-
ty between conditioning games and
rugby match play, cardiorespiratory fit-
ness gains made in this training mode
are more likely to be reflected in terms of
“match fitness” (9, 42). By training this
way in-season, reserve players are able to
maintain a level of match fitness despite
a lack of game time.
From a coaching standpoint there is
also a mental conditioning element.
The conditioning games encourage
players to adopt good habits, such as
remaining involved in play and keep-
ing unforced errors to a minimum
while fatigued. The capacity of indi-
vidual players to maintain high work
rates during conditioning games has
great relevance for the coaches, in
terms of criteria for selection. If the
HR records for a player show that he
persistently fails to motivate himself to
work sufficiently hard during condi-
tioning game sessions despite repeated
feedback, the coach will likely not risk
playing him in a match on the grounds
of poor work ethic. This is particularly
the case for the work-rate–oriented
forward positions, who are primarily
responsible for securing or contesting
possession at each tackle.
A reduced relative incidence of injury
has been reported among rugby league
14 August 2004 •Strength and Conditioning Journal
Table 2
Hypertrophy #1 Cycle
Frequency: 4 x per week: 2(1) upper body;1(2) lower body; 1 assistance
Intensity: 8–12RM (all lifts)
Volume: 3–5 full load sets (exercises performed in circuit format)
Rest: Short rest (<60 seconds) between exercises;abdominal work (~2 minutes) between sets
Other Training:Metabolic conditioning performed five days a week
Strength training performed in the morning before conditioning or practice sessions
Week 1
Monday Tuesday
8RM, 5 sets 8RM, 5 sets
Bench press
Bent-over barbell row
Standing dumbbell shoulder press
One-arm dumbbell row
Bicep curls
Dumbbell upright row
Parallel back squat
Dumbbell lunge
Romanian deadlift
Back extensions
Dumbbell step-ups
Split squat
Single-leg calf raise
Thursday Friday
12RM, 4 sets 10RM, 3 sets
Bent-over dumbbell raises
Lateral dumbbell raises
Dumbbell bicep curls
Dumbbell front raises
EZ bar tricep raises
Elastic tubing shoulder rotations
Incline dumbbell bench press
Bent-over barbell row
Standing dumbbell shoulder press
One-arm dumbbell row
Dips
Dumbbell upright row
Week 2
Monday Tuesday
8RM, 5 sets 8RM, 5 sets
Parallel back squat
Dumbbell lunge
Romanian deadlift
Back extensions
Dumbbell step-ups
Single-leg calf raise
Bench press
One-arm dumbbell row
Bicep curls
Standing dumbbell shoulder press
Bent-over barbell row
Dips
Dumbbell upright row
Thursday Friday
10RM, 3 sets 12RM, 4 sets
Deadlift
Dumbbell lunge
Back extensions
Dumbbell step-ups
Split squat
Single-leg calf raise
Bent-over dumbbell raises
EZ bar (straight-arm) pull-overs
Lateral dumbbell raises
Dumbbell bicep curls
Dumbbell front raises
EZ bar tricep raises
Elastic tubing shoulder rotations
Note:Week 2 frequency in parentheses.
players when performing conditioning
games, in comparison to traditional
conditioning activities (e.g., running
without a ball) (11). Injury rates adjust-
ed for the time engaged in a particular
mode of training for the duration of a
rugby league season revealed that the
majority of injuries were sustained dur-
ing traditional conditioning work with-
out a ball or skill element (11). In con-
trast, there is a low incidence of injury
reported when participating in skill-
based conditioning games. The underly-
ing reasons for the apparent decreased
occurrence of injury associated with
conditioning games remains to be clari-
fied. It may be that a mediating factor in
this decreased incidence of injury is im-
proved motor control when performing
sports movements, as opposed to run-
ning without a ball. Improved neuro-
muscular control is identified as helping
to guard against noncontact injuries
(32). Whatever the mechanism, the ben-
efits of less time away from the training
pitch due to injury will be readily obvi-
ous to the coach and athlete.
Plyometric Training
Plyometric training is introduced dur-
ing preseason on non–weight-training
days. Depth jumping is approached
with caution for players weighing more
than 100 kg, which tends to be the case
with forwards, particularly in rugby
union. It has therefore been recom-
mended that these players not exceed a
depth jump drop height of 18 inches (46
cm) (34). As training macrocycles
progress, plyometric exercises are intro-
duced into gym sessions prior to weight
training. The in-season progression in-
volves plyometric drills being “com-
plexed,” or alternated, with heavy whole
body powerlifts and Olympic-style lifts.
Jumping to intercept balls thrown into
the air is incorporated to increase con-
text specificity. The use of a mechanical
jump-and-reach measurement device to
gauge height jumped for instant feed-
back is helpful when performing jumps
and depth jumps to help maintain moti-
vation and effort.
15
August 2004 •Strength and Conditioning Journal
Table 3
Strength #1 Cycle
Frequency: 4x per week; 2(1) upper body;1(2) lower body; 1 assistance
Intensity: 5–8RM multi-joint lifts; 8RM assistance lifts
Volume: 3–5 full load sets (exercises performed in circuit format),
Rest: Multi-joint lifts 2–3 minutes;assistance lifts 60 seconds; core work (~2 minutes) between sets
Other Training:Metabolic conditioning performed 4–5 days per week
Moderate intensity plyometrics and agility and quickness drills performed three days/week
Week 1
Monday Tuesday
6RM, 4–5 sets 8RM, 4–5 sets
Bench press
Barbell bench row
Bicep curls
Standing dumbbell shoulder press
One-arm dumbbell row
Dumbbell upright row
Bent-over dumbbell raises
EZ bar (straight-arm) pull-overs
Lateral dumbbell raises
Dumbbell bicep curls
EZ bar tricep raises
Dumbbell front raises
Elastic tubing shoulder rotations
Thursday Friday
6RM, 4–5 sets 8RM, 4–5 sets
Push press
Parallel back squat
Dumbbell lunge
Romanian deadlift
Back extensions
Dumbbell step-ups
Single-leg calf raise
Incline dumbbell bench press
Bent-over barbell row
Standing dumbbell shoulder press
One-arm dumbbell row
Dips
Dumbbell upright row
Week 2
Monday Tuesday
5RM, 4–5 sets 8RM, 4 sets
Clean pull
Parallel back squat
Dumbbell lunge
Romanian deadlift
Back extensions
Single-leg calf raise
Bench press
Bent-over barbell row
Standing dumbbell shoulder press
One-arm dumbbell row
Bicep curls
Dumbbell upright row
Thursday Friday
5RM, 5 sets 8RM, 4 sets
Split jerk
Deadlift
Dumbbell step-ups
Back extensions
Split squat
Single-leg calf raise
Bent-over dumbbell raises
EZ bar (straight-arm) pull-overs
Lateral dumbbell raises
Dumbbell bicep curls
EZ bar tricep raises
Dumbbell front raises
Elastic tubing shoulder rotations
Note:Week 2 frequency in parentheses.
Sprint Work
In the early phases of the periodized
plan (early to mid-preseason), technique
drills are performed to develop efficient
running mechanics. Likewise, bounding
(a variety of explosive cyclic stepping
and hopping actions) is implemented at
progressively increasing intensities, in
association with plyometric training.
Towards the end of the preseason phase,
resisted (sprinting uphill, towing sleds,
or running attached to bungee ropes)
and assisted (downhill running or towed
running) methods are introduced to de-
velop stride length and stride frequency,
respectively (7).
Core Stability
Rugby football requires a strong core
and good motor control to stabilize the
trunk and to maintain upright posture
while changing direction at speed. This
aspect is also important when being lift-
ed to contest possession at lineouts and
kickoffs. Strong core and lumbo-pelvic
stability are necessary for efficient trans-
fer of force from the ground up during
collision phases (tackling, cleaning
rucks, and scrummaging). These ele-
ments are similarly important for guard-
ing against injury (4, 32). The focus is
on Swiss ball work, using medicine balls
for added resistance as necessary. This
provides a labile surface, which demands
a coordinated response from the core
musculature to stabilize the athlete (40).
When performing abdominal work,
there is a tendency for anterior bias (i.e.,
focusing on the muscle groups that can
16 August 2004 •Strength and Conditioning Journal
Table 4
Hypertrophy #2 Cycle (Preseason Weeks 5–6)
Frequency: 5 x per week: 2 upper body;2 lower body; 1 assistance
Intensity: 8–10RM (all lifts)
Volume: 3–5 full load sets (exercises performed in circuit format)
Rest: Short rest (<60 seconds) between exercises; core stability work (~2 minutes) between sets
Other Training:
Metabolic conditioning reduced to three days per week
Moderate intensity plyometrics and agility and quickness drills performed 2 days per week
Strength training performed in the morning before conditioning or practice sessions
Monday Tuesday Wednesday
Week 1, 8RM
Week 2, 6RM
5 sets
Week 1, 8RM
Week 2, 6RM
5 sets
Week 1, 10RM
Week 2, 8RM
4 sets
Clean pull
Parallel back squat
Dumbbell lunge
Back extensions
Split squat
Single-leg calf raise
Bench press
Barbell bench row
Standing dumbbell shoulder press
One-arm dumbbell row
Dips
Dumbbell upright row
Bent-over dumbbell raises
EZ bar pull-overs
Lateral dumbbell raises
Dumbbell bicep curls
Dumbbell front raises
EZ bar tricep extensions
Elastic tubing shoulder rotations
Thursday Friday
Week 1, 10RM
Week 2, 8RM
3–5 sets
Week 1, 10RM
Week 2, 8RM
3–5 sets
Deadlift
Split squat
Romanian deadlift
Back extensions
Dumbbell step-ups
Single-leg calf raise
Incline dumbbell bench press
One-arm dumbbell row
Dumbbell bicep curls
Standing dumbbell shoulder press
Bent-over barbell row
Bench dips
Dumbbell upright row
be seen in the mirror). To counter this
bias, there is a particular emphasis on
exercises for the transversus abdominus,
obliques, and lumbo-pelvic muscula-
ture. Exercises include curls on the ball,
bridging exercises, and lumbo-pelvic
support exercises.
Agility Training
There is a focus on ladder drills and low
hurdle work for developing quick feet.
This also has direct application for
movement in the lineout for the for-
ward positions. Slalom pole drills are
implemented to practice the skill of
spinning out of collisions to evade tack-
lers. All drills feature a ball and defend-
ers where possible and appropriate to
enhance context specificity (21). As
training advances, these drills are sup-
plemented by one-on-one attacker/de-
fender work with a tether joined by Vel-
cro or popper fasteners. The goal of the
attacker is to “wrong-foot” his oppo-
nent and thus break the tether bond;
the defender aims to shadow his partner
to keep the tether intact. This develops
motor control for the close quarter reac-
tive movements involved in evading
tacklers and puts the athlete into an op-
timal position to make a tackle when
defending.
Warm-up and Stretching
General warm-up (low-intensity aerobic
activity) should precede all training ses-
sions, as well as matches. For practice
sessions on the training pitch, this
warm-up will be in the form of submaxi-
mal running, generally including a ball-
handling element to maintain the play-
ers’ interest. For gym sessions,
ergometers such as rowing machines,
climbers, or Nordic skiers are ideal, as
they provide whole body activities. The
rationale for this general warm-up is
that it raises core and muscle tempera-
ture to decrease muscle viscosity, which
guards against muscle-tendon injury
(14, 20).
Ballistic stretching is now largely avoid-
ed, on the grounds that it can cause
musculotendinous damage and because
it evokes stretch reflexes and therefore
does not allow the muscle to relax (20).
Furthermore, there is growing evidence
that static stretching may be counter-
productive prior to matches and high-
intensity training sessions with a high
muscular power requirement. Similarly,
there is increasing data indicating that
static stretching leads to short-term im-
pairment of dynamic strength and
power output (44), and the injury pre-
vention effect that is supposed to occur
with static stretching appears to be ab-
sent. Likewise, there is recent evidence
that proprioceptive neuromuscular fa-
cilitation (PNF) stretching also has a
negative effect on dynamic performance
17
August 2004 •Strength and Conditioning Journal
Table 5
Strength #2 Cycle (Preseason Weeks 7–8)
Frequency: 4 x per week: 1 whole body;1 upper body;1 lower body; 1 assistance
Intensity: 4–6RM multi-joint lifts;8RM assistance lifts
Volume: 3–5 full load sets (exercises performed in circuit format)
Rest: Multi-joint lifts 2–3 minutes,assistance lifts 60 seconds; abdominal work
(~2 minutes) between sets
Other Training: Metabolic conditioning two days per week to allow for more tactical
practice sessions
Moderate–high intensity plyometrics and agility and quickness drills performed 2
days per week before gym sessions
Resisted and assisted sprint training drills introduced
Rugby-specific resistance training exercises introduced
Strength training performed in the morning before conditioning or practice sessions
Monday Tuesday
Week 1, 5RM
Week 2, 4RM
4–5 sets
6RM
5 sets
Clean pull
Overhead full squat
Split jerk
Parallel back squat
Lunge
Romanian deadlift
Incline dumbbell bench press
Bent-over barbell row
Standing dumbbell shoulder press
Back extensions with barbell
Dumbbell upright row
Single-leg calf raise
Thursday Friday
Week 1, 5RM
Week 2, 4RM
4–5 sets
8RM
5 sets
Power clean
Bench press
Push press
Deadlift
One-arm dumbbell row
Bent-over dumbbell raises
EZ bar pull-overs
Lateral dumbbell raises
Dumbbell bicep curls
Dumbbell front raises
EZ bar tricep raises
Elastic tubing shoulder rotations
capabilities, as evident from short-term
reductions in vertical jump height (44).
Given this, it appears prudent to avoid
both static and PNF stretching prior to
matches and training sessions that have
an emphasis on speed or power, as will
be the case for most training for rugby.
This would include sprint work, agility
and quickness drills, and plyometric
training, as well as explosive power
training (Olympic-style lifts or ballistic
resistance exercises) in the gym.
Static and PNF stretching does still have
its place in terms of flexibility training
for long term increases in joint range of
motion. These stretches are implement-
ed after strength training gym sessions
and during warm-down postmatch and
after training and practices. In addition,
gastrocnemius and soleus stretches are
incorporated for injury prevention, par-
ticularly for players presenting with calf
stiffness or plantar fasciitis (38), as is
common among athletes in running-
and jumping-intensive sports.
Dynamic stretches, such as walking
lunges, sprint technique drills, and re-
hearsals of sport-related actions at low to
moderate intensity are all advocated as
alternative specific warm-up modes to
prepare the athlete for competition and
speed/power training in a way that does
not hinder subsequent performance or
risk injury (10, 14). These stretches are
performed with increasing intensity as
warm-up advances, by way of progres-
sively warming up the athlete in readi-
ness for the match or training session.
Sample Periodized Plan
The example given is based on the Eng-
lish Premiership rugby union season
schedule. The competition calendar
runs from September to May, with for-
mal preseason training starting at the
beginning of July. The plan can be mod-
ified for application to rugby league
(which has a summer playing season) by
adjusting the timing of the respective
training cycles.
There are several disparate training
goals—specifically hypertrophy, strength
and explosive power, and injury preven-
tion—all of which must be addressed in
the course of the training plan. This is
achieved by planned variations in the
training program that systematically
shift the emphasis to promote different
training effects at different phases of the
training period. In addition, varying the
training at regular intervals prevents
plateaus in training adaptations.
All strength training is conducted in a
circuit format to address muscular en-
durance needs. Rest periods between
consecutive exercises for similar muscle
groups are manipulated according to
the goal of the training cycle. Intensity
guidelines are given as the repetition
maximum (RM) for the specified num-
ber of repetitions. Volume recommen-
dations are made for full load sets.
However, all gym sessions should be
preceded by a warm-up circuit with
75–80% resistance of the prescribed
RM load for each lift. Strength training
is performed first in the day, before
metabolic conditioning or other train-
ing (24)
Active Rest
This phase encompasses the 2 weeks fol-
lowing the final match of the season.
Players are encouraged to refrain from
formal strength training and metabolic
conditioning for the duration of the 2-
week period, with the exception of
recreational activities and light resis-
tance work.
18 August 2004 •Strength and Conditioning Journal
Table 6
Power Cycle (Preseason Weeks 9–11)
Frequency: 3 x per week
Intensity: 3–5RM (all lifts)
Volume: 3–5 full load sets (exercises performed in circuit format)
Rest: 3–4 minutes between exercises; core stability work (~2 minutes) between sets
Other Training: Strength training performed in the morning before conditioning or practice sessions
Monday Wednesday Friday
Week 1, 4RM
Week 2–3, 3RM
4–5 sets
80% Week 1, 4RM
80% Week 2&3, 3RM
3–5 sets
90% Week 1, 4RM
90% Week 2&3, 3RM
4–5 sets
Clean pull
Push press
Bench press
Deadlift
Barbell bench row
Split jerk
Parallel back squat
Romanian deadlift
Ballistic push-ups
One-arm dumbbell row
Power clean
Overhead full squat
Ballistic push-up
Resisted hip/knee drive
Alternate box hops
19
August 2004 •Strength and Conditioning Journal
Table 7a
5-week schedule September–October
Tuesday Wednesday Friday
Weeks 1–2, 6RM
Weeks 3–4, 5RM
Week 5, 4RM
3 sets
Weeks 1–2, 6RM
Weeks 3–4, 5RM
Week 5, 4RM
3 sets
Weeks 1–2, 8RM
Weeks 3–5, 6RM
2–3 sets
Clean pull
Push press
Parallel back squat
Lunge
Romanian deadlift
Bench press
Barbell bench row
Standing dumbbell shoulder press
One-arm dumbbell row
Dumbbell bicep curls
Power clean (<6 reps)
Ballistic push-up
Resisted hip/knee drive
Incline dumbbell bench press
Dumbbell front raises
Resistance tubing shoulder rotations
Single-leg calf raise
Table 7b
5-week schedule October–November
Tuesday Wednesday Friday
Weeks 1–2, 6RM
Weeks 3–4, 5RM
Week 5, 4RM
3 sets
Weeks 1–2, 8RM
Weeks 3–4, 6RM
Week 5, 5RM
3 sets
Weeks 1–2, 8RM
Weeks 3–5, 6RM
2–3 sets
Power clean
Resisted hip/knee drive
Push press
Deadlift
Back extensions with barbell
Dumbbell step up
Incline dumbbell bench press
Bent-over barbell row
Standing dumbbell shoulder press
One-arm dumbbell row
Dips
Dumbbell upright row
Split jerk
Bench press
Overhead full squat
Bent-over dumbbell raises
Resistance tubing shoulder rotations
Dumbbell bicep curl
Table 7c
5-week schedule November–December
Tuesday Wednesday Thursday
Weeks 1–2, 5RM
Weeks 3–4, 4RM
Week 5, 3RM
3 sets
Weeks 1–2, 6RM
Weeks 3–4, 5RM
Week 5, 4RM
3 sets
Weeks 1–2, 8RM
Weeks 3–5, 6RM
2–3 sets
Clean pull
Overhead squat
Split jerk
Parallel back squat
Split squat
Romanian deadlift
Bench press
Barbell bench row
Standing dumbbell shoulder press
One-arm dumbbell row
Dumbbell bicep curl
Dumbbell upright row
Push press
Ballistic push-up
Bent-over barbell row
EZ bar pull-overs
Dumbbell lateral raise
Resistance tubing shoulder rotations
Single-leg calf raise
20 August 2004 •Strength and Conditioning Journal
Table 8a
6-week schedule January–February
Tuesday Wednesday Friday
Weeks 1–2, 6RM
Weeks 3–4, 5RM
Weeks 5–6, 4RM
3 sets
Weeks 1–2, 6RM
Weeks 3–4, 5RM
Weeks 5–6, 4RM
3 sets
Weeks 1–2, 8RM
Weeks 3-6, 6RM
2–3 sets
Clean pull
Push press
Parallel back squat
Alternate box hops
Romanian deadlift
Bench press
Barbell bench row
Standing dumbbell shoulder press
One-arm dumbbell row
Dumbbell bicep curls
Power clean (<6 repetitions)
Ballistic push-up
Resisted hip/knee drive
Dumbbell front raises
Resistance tubing shoulder rotations
Single-leg calf raise
Table 8b
6-week schedule October–November
Tuesday Wednesday Friday
Weeks 1–2, 6RM
Weeks 3–4, 5RM
Weeks 5–6, 4RM
3 sets
Weeks 1–2, 8RM
Weeks 3–4, 6RM
Weeks 5–6, 5RM
3 sets
Weeks 1–2, 8RM
Weeks 3–6, 6RM
2–3 sets
Power clean
Resisted hip/knee drive
Push press
Deadlift
Back extensions with barbell
Dumbbell step up
Incline dumbbell bench press
Bent-over barbell row
Standing dumbbell shoulder press
One-arm dumbbell row
Dips
Dumbbell upright row
Split jerk
Bench press
Overhead full squat
Bent-over dumbbell raises
Resistance tubing shoulder rotations
Dumbbell bicep curl
Table 8c
6-week schedule November–December
Tuesday Wednesday Friday
Weeks 1–2, 5RM
Weeks 3–4, 4RM
Weeks 5–6, 3RM
3 sets
Weeks 1–2, 6RM
Weeks 3–4, 5RM
Weeks 5–6, 4RM
3 sets
Weeks 1–2, 8RM
Weeks 3–6, 6RM
2-3 sets
Clean pull
Overhead squat
Split jerk
Resisted hip/knee drive
Parallel back squat
Romanian deadlift
Ballistic push-up
Bench press
One-arm dumbbell row
Standing dumbbell shoulder press
Dumbbell upright row
Push press
Incline dumbbell bench press
Dumbbell lateral raise
EZ bar pull-overs
Dumbbell bicep curl
Resistance tubing shoulder rotations
Single-leg calf raise
Off-season Cycle
The length of the off-season is dictated
by the team’s progress in the end-of-sea-
son play-offs and participation in Euro-
pean cup competition semi-finals and fi-
nals. Thus, the off-season may last
anywhere from 2 weeks (if involved in a
play-off championship final) to 5 weeks
(if the team failed to qualify for either
championship or wild card play-offs and
is not involved in the final stages of Eu-
ropean competitions).
The off-season is a key opportunity for
strength training without the con-
straints and possible interference effects
of concurrent metabolic conditioning
and team practices. Injuries and existing
muscular imbalances are likewise ad-
dressed in this period.
Off-season strength training consists of
2 microcycles: an initial 4 d/wk micro-
cycle (Table 1a) and a 5 d/wk microcycle
(Table 1b) implemented in the 2 weeks
leading up to the beginning of preseason
practice. No other formal training is
performed in this period.
Hypertrophy #1 Cycle
(Preseason Weeks 1–2)
High training volume (3–5 full load sets)
is combined with moderate loads
(8–12RM) and short rest periods (<60
seconds between exercises). Exercises are
performed as a circuit to reduce the time
taken between consecutive exercises.
Core stability work is performed be-
tween each circuit to allow some active
recovery. The combination of load
scheme and elevated lactic acid levels re-
sulting from the short rest intervals is de-
signed to promote optimal testosterone
and growth hormone responses for lean
muscle growth, or hypertrophy (23).
Four sessions are performed in each of
the 2 weekly microcycles based around
an upper/lower body split routine, sup-
plemented by an assistance lifts (arms
and shoulder complex) workout (Table
2). Metabolic conditioning is performed
5 days a week in this period. As in the re-
mainder of the preseason, strength
training is performed in the morning be-
fore conditioning or practice sessions.
Strength #1 Cycle
(Preseason Weeks 3–4)
High volume (4–5 full load sets) is
maintained in this phase; the specific
number is at the discretion of the
strength coach on each training day.
Greater weight (5–8RM multi-joint
lifts) is lifted to promote greater
strength gains. Players continue to train
in a circuit format, but rest periods are
extended to allow 2 to 3 minutes be-
tween consecutive exercises with similar
muscle groups in multi-joint lift ses-
sions. The provision of more complete
recovery is designed to enable higher
loads to be lifted in later sets.
Four sessions per week are performed,
incorporating a split routine similar to
the previous phase, again including 1
workout dedicated to assistance lifts
(Table 3). Moderate intensity plyomet-
rics and agility and quickness drills are
introduced 3 days per week before gym
sessions. Metabolic conditioning is per-
formed 4 or 5 days a week. Strength
training is performed in the morning be-
fore conditioning or practice sessions.
Hypertrophy #2 Cycle
(Preseason Weeks 5–6)
This cycle includes the highest volumes
used in the preseason training period,
with 5 strength training sessions per-
formed each week (Table 4). A loading
scheme of 6RM (heavy days) and 8RM
(light days) is used for multi-joint lifts
(8RM for assistance lifts) in a circuit for-
mat with minimal rest (<60 seconds) be-
tween consecutive exercises.
The duration of metabolic conditioning
is tapered slightly. Likewise, plyometrics
and agility and quickness drills are limit-
ed in intensity and restricted to 2 days
per week on lower-body strength train-
ing days to accommodate the high vol-
umes of strength training.
Strength #2 Cycle
(Preseason Weeks 7–8)
Four training sessions are completed each
week in this phase: 1 combined whole-
body workout; 1 upper-body workout; 1
lower-body workout; and 1 assistance
workout (Table 5). Intensity increases to
4–5RM for multi-joint lifts (8RM for as-
sistance lifts), reflecting a shift towards
gains in maximum strength. Exercises
continue to be performed in circuit for-
mat, with rest intervals manipulated to
provide 2 to 3 minutes between consecu-
tive exercises with similar muscle groups
for multi-joint lifts.
Less metabolic conditioning is per-
formed to accommodate a greater num-
ber of tactical practice sessions. Resisted
and assisted sprint training drills are in-
troduced. Similarly, rugby-specific resis-
tance training exercises are introduced,
using bungee ropes for resistance. Mod-
erate- to high-intensity plyometrics and
agility drills are performed 2 days per
week before gym sessions.
21
August 2004 •Strength and Conditioning Journal
Table 9
Inseason—Play-offs (May)
Tuesday Thursday
3–5 RM, 2–3 sets 4-6RM, 2–3 sets
Clean pull
Overhead squat
Push press
Bench press
One-arm dumbbell row
Power clean
Ballistic push-up
Split jerk
Romanian deadlift
Power Cycle
(Preseason Weeks 9–11)
This phase features the highest loads
used in the training cycle. There is a
focus on explosive lifts; these are per-
formed first in the workout when the
player is still fresh.
Three sessions are undertaken per week
(Table 6). Intensity is raised to 3–4RM
for all lifts, with players completing 4–5
full load sets at the discretion of the
strength coach each day. Assistance lift
days are eliminated during this phase.
Rest periods are extended to allow 3 to 4
minutes between exercises, with core
work (approximately 2 minutes dura-
tion) performed between sets.
High-intensity plyometrics training is
implemented twice weekly (Monday
and Friday) prior to gym sessions.
Strength training continues to be per-
formed in the morning before condi-
tioning or practice sessions.
In-season/Regular Season
(September–April)
It is vital that resistance training is main-
tained in season to prevent significant
losses in strength and power. High loads
(≥80%1RM or ≥8RM) are implemented
2 d/wk for multi-joint lifts. This loading
scheme has been shown to maintain, or
even increase, strength levels in the
multi-joint lifts throughout the playing
season in American Football (19).
15-Week Schedule September–December.
Loads are varied according to an undu-
lating nonlinear periodized plan to
allow high weight to be lifted without
overloading the player. This phase con-
sists of three 5-week macrocycles, each
comprising microcycles of progressively
increasing intensity (Table 7a–c).
Late December. One week active rest is
given, comprising unstructured recre-
ational games and workouts.
18-Week Schedule January–April. An un-
dulating nonlinear periodized plan is
again used, working to a format similar
to the early season mesocycle. There is
some manipulation of selection and
order of exercises to offer variation in
the training stimulus (Table 8a–c).
Inseason/Play-offs (May). A peaking cycle
is implemented for the period leading
up to major competitions at the end of
the season. This cycle features very high
loads (3–6RM) and low volume (2–3
sets). There is a focus on multi-joint
lifts, with assistance exercises being
eliminated (Table 9). ♦
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23
August 2004 •Strength and Conditioning Journal
Gamble
