Weight Training Routines for Rugby Players
A rugby tackle requires explosive power – here are some strength training tips on how to get it
Article at a glance:
Last month I discussed the fitness standards required for this so-called 'high-intensity intermittent exercise'. Now I want to look at energy systems, and strength training for rugby players. Some brief background information - the demands of the game of rugby include short sprints, slow jogging, acceleration, using upper body strength (for a rugby tackle), fast striding, jumping, walking, changing direction, rapid recovery, and the ability to interchange between any of these activities on demand. As a result, all of the energy-producing systems within the body are placed under a certain degree of stress, and thus an elite rugby player needs to be an all-round athlete. Weight training routines can help to achieve this, but first we need to understand the energy systems involved in driving a rugby player's performance...
However, it is not clear what are the relative demands on the three main energy systems. The short-term energy system (phosphocreatine system) is undoubtedly placed under great stress. This system typically provides most of the energy when one exercises maximally for less than 20 seconds, and is therefore central to performance during a game of rugby. Oxygen is not directly used in this energy production process. The energy-supplying substrate (creatine phosphate) is found within the muscle fibres, and both the amount stored and the rate at which it can be used improve with specific training. The training necessary is that which uses these muscle stores repeatedly - not surprisingly, fast running bouts of 5-20 seconds duration, with at least 30 seconds (and up to two minutes) rest to replenish most of the stores between bouts. No doubt many will already see the possible application of dietary creatine supplements in improving performance in rugby and other similar sports requiring high-intensity intermittent exercise. Experts agree that athletes competing in such sports are perhaps the most likely to benefit from creatine supplementation
and the intermediate:
The intermediate energy system which provides the majority of energy for a sustained performance lasting between 20 seconds and two minutes is known as either anaerobic glycolysis or the lactic acid system. Muscle glycogen is the initial substrate, lactic acid is the end product, and no oxygen is directly involved. While unable to produce as much energy per unit time as the phosphocreatine system (ie, unable to sustain maximum sprinting speed), it lasts considerably longer before intensity must be further reduced. The only way to be sure that this energy system has been taxed significantly is to measure the levels of muscle or blood lactic acid during or after exercise, and although a few studies have attempted this in other team sports such as soccer, rugby has yet to be studied in this way. So it remains a matter of opinion, even after carefully analysing competitive matches on videotape, as to whether the lactic acid system is being used significantly during rugby matches
Earlier studies from soccer matches suggested only a moderate use of the lactic acid system but more recent research has shown a major part of energy production achieved in this way. One report by Smith and colleagues at West Sussex Institute of Higher Education showed average blood lactate levels of 2.5-10 mmol per litre throughout a college soccer match - well above resting values (about 1 mmol per litre) and a clear indication of the use of the lactic acid system
How applicable these findings are to rugby can only be a guess, but the sports compare reasonably well in terms of player movement. Even though both sports require individual exercise bouts of mostly less than 10 seconds, the soccer players appeared to utilise the lactic acid system. The likely reason for this is the REPEATED nature of the exercise, with probably insufficient time available for the total replacement of creatine phosphate within the muscle. Thus, while accepting that the scientific evidence is scarce at the moment, one can surmise that the lactic acid system is also used in a game of rugby, though perhaps second in importance to the short-term (phosphocreatine) system
Training programmes should therefore try to develop the lactic acid system as well, which is most easily achieved by interval training. For example, 2 x 5 x 200 in 30 secs, with 60 secs recovery and 15 minutes between sets would be appropriate for, say, a back-row forward. Obviously, the 30 seconds can be adjusted to allow for an individual's fitness level, while remembering that the last repetitions in each set should require maximal effort
and the long-term:
The long-term energy system - the aerobic system - is not a major source of energy during most of the competitive phases of a rugby match. This is clear from their high intensity and short duration. Nevertheless, a match is 80 minutes long, and thus nearly all the energy provided by the other two systems must be paid for aerobically before the match is over. Ultimately, all exercise has an oxygen cost, and the faster this can be met during recovery, the better the preparation for the next high-intensity exercise bout. Delivery of oxygen to the fatigued muscles replenishes stores of creatine phosphate and lowers levels of lactic acid. This means the aerobic system must not be overlooked in the preparation of players
However, it is rarely a demand of the game to sustain a high rate of energy production in a purely aerobic manner. One can question, therefore, the value of increasing a player's 'anaerobic threshold' - in other words, the speed at which he can run without using the lactic acid system excessively. Perhaps more important is the total rate at which oxygen can be transported to the RECOVERING muscles BETWEEN exercise bouts. This can be measured more directly as VO2max
This contradicts the accepted wisdom regarding endurance athletes, for whom the anaerobic threshold has assumed more importance than VO2max per se. When, however, rugby players who intend to exercise above their anaerobic threshold are considered, their needs are notably different. Recent research suggests that it is VO2max, not the anaerobic threshold, that is the most important aspect of aerobic fitness for rugby players
The implications of this might change some players' attitudes to training. Recommendations would now include at least one relatively long (30-40 minutes) slow, steady run a week, at a pace that would allow one to hold a conversation - designed to stimulate the use of fats for energy and develop the muscle enzymes involved in this. In addition, one would recommend a session of interval training designed to increase VO2max, such as 6 x 3 minute efforts at a speed fast enough to produce maximal heart rates, with 3-minute rests between repetitions. One would NOT recommend a sustained run (eg, 30 minutes) at a fast pace that induces fatigue, because this sort of 'anaerobic threshold' training appears irrelevant to the demands of rugby
It should be remembered, of course, that many other team sports have similar physiological requirements to rugby, and the training ideas given here can be transferred quite easily - with fine tuning in order to apply to each individual player in each individual sport
Training for explosive power
How much strength does a rugby player need to perform at the highest level? Some of the data given last month will help to answer this question. However, a more practical individual approach would be to take this view: a player will be better if he is stronger, provided his overall ability to play the game is not damaged. This means that a training balance is necessary. A periodisation plan of training can help to develop this, with a concentration on strength qualities during the off-season, focusing more on power and speed just before and during the competitive season.
In more detail, one must consider the need for general strength or specific strength. Do the benefits of a general strength training programme transfer easily to the sporting situation? Or should a centre, for example, spend the majority of his time simulating a sprint in the gym, using light dumbbells which can be moved at a similar speed to his arms in a match? The specificity of muscles used, range of motion, and speed of movement, are thought by many to be important, and some training like this is undoubtedly useful.
However, some recent thinkers, such as Ian King from Australia (New Zealand Journal of Sports Medicine, Vol. 4, Summer 1993, pp 62-65), suggest that strength training is not as specific as many would believe, and that the exposure to maximal loading should not be continually compromised for the apparently 'specific' exercises with lighter loading. One must remember that the purpose of strength training is to get STRONG, and the necessary overload to the muscles requires heavy loads to stimulate optimal adaptation
The 'explosive power' that characterises many of the demands of rugby by definition requires the player to be strong. Power is perhaps the most effective form of athletic strength - the ability to move a weight at speed. As Ian King suggests, probably the most important aspect of strength training for explosive power is that the athlete consciously and maximally attempts to move the load as fast as possible during the concentric phase of weight training, independent of the apparent speed of the motion then produced.
In practice, this means choosing a load suitable for maximal strength gains (eg, 80-90% of 1-RM for 3-5 repetitions), and performing the exercise as fast as possible during the concentric phase, returning under control during the eccentric phase. The concentric action may not be 'fast', but it will be as fast as possible, and therefore powerful. Variations in load should range between 70-110% of 1-RM, anything less not being classed as 'strength training'
Ian King sums it up thus: 'Use strength training to get strong. Play rugby and rugby-related drills to develop specific strengths and conditioning'
A new ergogenic aid?
Anyone who has watched top-level rugby in the last couple of months won't have missed spotting the 'nose strips' used by the players. The supposed benefits are literally a widening of the nostrils, reducing resistance to air flow, thereby allowing easier breathing (the strips were originally developed to assist sleep and help people with breathing problems)
Are they any use? Scientific research has shown that it is the function of the muscles and/or the cardiovascular system that are the limiting factors in healthy human performance. Research carried out many years ago showed that if a resting athlete voluntarily hyperventilates, he/she can supply air to the lungs at a greater rate even than that demanded by maximal exercise. Similarly, even when an athlete is exercising at maximal capacity, he/she can breathe faster and/or deeper when asked to do so. Again, this suggests that the volume of air transferred in and out of the lungs is not a limiting factor to performance
At first glance, then, the theoretical basis for using the nose strips is rather weak. However, the psychological argument is strong, since no elite athlete wants to be disadvantaged by missing out on any potential ergogenic aid. Hence the widespread use of the nose strips. Until scientific investigation comments on their value, athletes will no doubt continue to use them. Such an investigation may well be carried out very soon at the sports science laboratory at Chester College of Higher Education! Watch this space
Get on the road to gold-medal form and smash your competition.
Try Peak Performance today for just $1.97.