Rugby India Fitness for Club Rugby Many thanks to the Hawke's Bay Rugby Trainers Grant Dearns and Karl Bloxham for allowing Rugby India To use this PowerPoint

General conditioning Elements of fitness required for rugby Elements of fitness required for rugby strength strength - muscle fibre specificity Power Power Speed, agility and quickness Speed, agility and quickness Flexibility Flexibility Work capacity - 3 energy systems Work capacity - 3 energy systems - ATP-CP - Anaerobic Glycolysis - Aerobic (oxidative) Recovery - restitution Recovery - restitution

Periodisation Linear Linear - hypertrophy - strength - power - aerobic - anaerobic - speed Undulating (daily etc), Conjugated, Fractal Undulating (daily etc), Conjugated, Fractal off-season off-season pre-season pre-season in-season in-season post-season post-season

How Training Changes [modality variability] Off-season Traditionally base work done for aerobic capacity & strength increases (mass increases), volume of work is high, intensity is low-moderate - speed technique - power technique Pre-season More sport specific and functional training classically less volume, and higher intensities, in all training. More power & speed training, higher volume of anaerobic work, less aerobic. In-season Predominately sport specific & functional training. Less conditioning but elements of consistency. - strength maintenance - power & speed Post-season Restitution, active rest, unloading phase.

Preseason phase example Phase C Tues Conditioning / Contact games Thurs Conditioning / Contact games SatIntervals SunRecovery Phase D Tues Conditioning games Thurs Game specific conditioning SatPreseason games or intervals SunRecovery Phase B Tues Conditioning games Thurs Conditioning games SatIntervals / Continuous run SunRecovery Phase A Tues Individual Conditioning Thurs Individual Conditioning SatIntervals / Continuous run SunRecovery Off-Season 2009 JanFebMarchApril ABCD

What to do? Conditioning games – more anaerobic endurance, skill focus Conditioning games – more anaerobic endurance, skill focus Intermittent/Continuous endurance options on week- ends – Interval variations & continuous varied terrain runs for mins Intermittent/Continuous endurance options on week- ends – Interval variations & continuous varied terrain runs for mins Conditioning/Contact games- some or limited contact e.g. hold, defensive touch, breakdown variations.[ maul, ruck] Conditioning/Contact games- some or limited contact e.g. hold, defensive touch, breakdown variations.[ maul, ruck] Game Scenarios – the addition of set piece play but non-specific working towards more specific [ reverse ruck & run] Game Scenarios – the addition of set piece play but non-specific working towards more specific [ reverse ruck & run]

Know what you want to achieve Play rugby to get fit or Get fit to Play rugby

Neither of these guys made it as Rugby Players

Neither did these guys