SSC UCS Rugby

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


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


45s Start of 1 x 2


45-50s 1m30s-1m35s 40-45s

2m15s Start of 1 x 2


45-52s 3m00-3m07s 53-60s



1m40s-2m 5m40s-6m 30-50s


Back Row Test

Running

Clock Time

Event Estimated Duration of

Repetition

Estimated End of

Event Time

Average Rest

time


45s Start of 1 x 2


45-50s 1m30s-1m35s 40-45s



45-52s 3m00s-3m07s 53-60s



1m30s-1m40s 5m30s-5m40s 35-45s


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

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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

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AY

FR

IDA

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SA

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AY

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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

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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




Tempo = 2-0-2

EXERCISE


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


1

5 M ins




Tempo = 2-0-2

EXERCISE


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


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


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.


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


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






EXERCISE


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


WEEKS 1 & 2 : 6 , 6 , 6 RM

WEEKS 3 & 4 : 6 , 4 , 4 RM

Cool Down

St retch

1

5 MINS



Rest 1 mi nu te for a l l o ther exerc i ses



EXERCISE


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


WEEKS 1 & 2 : 6 , 6 , 6 RM

WEEKS 3 & 4 : 6 , 4 , 4 RM

Cool Down

St retch

1

5 MINS

Documents

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