Power Development
for Rugby

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I have been asked to put together a sample power development program for rugby for the readers of Sportspecific.com. I normally do not do pieces of this kind as I believe there is a limited application for generic programs and that every athlete should be trained individually as far as possible. However, I thought I might set out some power development programs that can be applied to rugby as well as other sports also.

I am assuming that the athletes have undergone training including large amounts of unilateral work to ensure contra-lateral balance in both the upper and lower body, a period of maximal strength development phased with low intensity explosive power drills and are exhibiting signs of flawless exercise technique in the core exercises (deadlift, squat, bench press, shoulder press etc.).

As you can see, I ensure that my athletes are well prepared for any power work through their program design and a premium is placed on flexibility also, but this is a topic for another article.

I am basing the program on a 4 day split, Monday, Tuesday, Thursday, Friday. I don't like to strength train my athletes for more than 2 days in a row due to the demands on the central nervous system as well as the peripheral muscle physiology.

Each session will last a little over 20 minutes and the emphasis is on high quality and speed of movement.

A short word about volume. You will notice that the volumes of the workout are very low and this is based on a number of reasons. Firstly as result of the inverse relationship of volume and intensity, it is well understood that volume of power workouts should be low (when compared with hypertrophy training for example). I want to ensure that the athlete does enough work to get a result/response and no more. The athlete should feel 'good' after this session. They should feel like they are ready to perform at a high level of intensity, fairly non-fatigued and 'fresh'. As professional athletes they would probably have had other sessions on the same day also and the issue of residual fatigue must be accounted for.

Higher volumes could lead to performance drop off and potentially the result of transitional fibers acting in a more slow twitch fashion... this is highly undesirable. If the athlete is able to perform the workout at a very high standard, then it may be time to increase the capacity of this high quality work, i.e. increase the volume slightly.

I also want to ensure recovery from these sessions and low volume can ensure this. If you feel that you want to do more volume add in another set for the first, third and fifth exercises in each session.

Balance: you may notice that chin ups make an appearance in my program; this is to balance up the work done around the scapular (retraction, depression, elevation and protraction).

The order of the sessions in the week may vary as well and this is dependent on the training history of each individual. Again a subject for another article.

Monday
Lower body
Explosive Squat 1 x 6 (high load)
Rest 4 to 5 mins +
Intermittent limited range jump squats 1 x 6 (low load)
Rest 4 to 5 mins +
Explosive 1/4 squats 1 x 4 (heavier load than explosive squat set)
Rest 4 to 5 mins +
Continual jump squats 1 x 6 (low load)
Rest 4 to 5 mins +
2 feet In depth jumps 1 x 10 (body weight)

Tuesday
Upper body
Dumbbell chest press throws 1 x 6 (moderate load)
Rest 4 to 5 mins +
Medicine ball push ups alternating hands on the ball 1 x 6 (3 each side)
Rest 4 to 5 mins +
Push press 1 x 6 (moderate load)
Rest 4 to 5 mins +
Forward lean medicine ball catch and throws 1 x 6 (3 each side, moderate load)
Rest 4 to 5 mins +
Medicine ball chest throws 1 x 6 ( light load)

Thursday
Lower body
Pull cleans 1 x 6 (heavy load, explode to toes and shrug only)
Rest 4 to 5 mins
Dumbbell jump shrugs 1 x 6 (low load, start from near the ground as in power clean)
Rest 4 to 5 mins +
Power clean 1 x 6
Rest 4 to 5 mins
Continual hang cleans 1 x 6 (low load)
Rest 4 to 5 mins +
2 feet Hurdle jumps 1 x 10 (body weight)

Friday
Upper body
Bent over cheat row 1 x 6 (moderate load, minimal cheat, watch lower back)
Rest 4 to 5 mins
One arm row throws 1 x 6 (3 each side, moderate load)
Rest 4 to 5 mins +
V handle pull ups 1 x 6 (body weight)
Rest 4 to 5 mins
Pronated wide grip side to side chins 1 x 6 (3 each side, body weight)
Rest 4 to 5 mins +
Medicine ball over head throws 1 x 10 (light load)

Exercise descriptions are below.

Monday:
Explosive squats - descend to about thighs parallel with the ground, no pause, explode up to your toes.

Intermittent limited range jump squats - take an Olympic bar on your back and assume a normal squat position. As soon as you start the eccentric, look to jump as high as possible. Land with bent knees, set yourself, pause and go again. This is a quick reaction to the eccentric phase to exploit the stretch shortening cycle. Hold onto the bar. Add loading if you can perform easily and with no loss in speed throughout the set.

Explosive 1/4 squats - take a heavy load and squat a 1/4 of the way down, no pause explode back up NOT to your toes.

Continual jump squats - take an Olympic bar on your back, squat to parallel, no pause explode and jump, land no pause and repeat.

Tuesday
Dumbbell chest press throws - Take an incline bench and dumbbells outside or to an area where you can safely throw the dumbbells, without damaging any equipment, people etc. perform a fast but controlled eccentric and explode the weights from your chest looking to release them. Make sure that people are at a safe distance, you clear your legs when you throw the dumbbells and you perform the drills on grass or other suitable flooring.

Forward lean medicine ball catch and throws - Plant your feet securely on the ground and set your body in a position where you would block or make a tackle in rugby. A partner throws a med. ball to you but angles it to one side (pre arranged), catch it in two hands but have the ipsilateral hand predominantly behind the ball (like basketball), look to explode the ball away as quickly as possible. Repeat alternating sides.

Thursday
Pull cleans - start the power clean and look to explode to your toes and shrug with straight arms. Stop here and repeat. Do not perform the catch phase.

Dumbbell jump shrugs - holding a dumbbell in each hand by the side of your body, assume the start position to the power clean, once the dumbbells are past the knees explode up and once fully upright jump and shrug simultaneously. Land with bent knees, set and repeat.

Friday
Bent over cheat row - assume the bent over row position. Perform the exercise as standard but allow a degree of 'cheating' in the movement to produce explosive power. The cheat is allowed as it more closely mimics the pulling of an opponent into touch or out of the way.

One arm row throws - standing and bent over so your body is at an incline, not parallel with the floor. Grab a dumbbell, allow trunk rotation at the bottom position, perform a dumbbell row, rotating at the trunk, exploding the weight up. The arm comes up and behind the body, straightens with the momentum of the pull and looks to release the dumbbell at the top of the movement.

Pronated wide grip side to side chins - assume a normal chin up position (hands just outside shoulder width). Explode up and over to one side looking to meet your head and hand at bar height, control the descent but make it quick and explode up and over to the other side. Alternating each side.

Note: When performing unilateral or alternating work always train the weak side first.

I would perform this program for a minimum of 2 weeks and a maximum of 4 weeks. Give it a go and note the TRAINING EFFECT/RESULT you get. This is the important variable. If you increased you power and performance on the pitch or during practice then we have gained the desired adaptation.

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Article by Mike Adams CSCS.

Mike is a physical preparation consultant
working with a variety of sports in the UK.
He can be contacted on...
mikeadams@ehcltd.fsnet.co.uk
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