1. Strength and Power Development WP l Stormers 2011
Stephan du Toit
Strength & Conditioning Trainer
DHL WP l Stormers

2. Strength
“The maximal amount of force a muscle or muscle group can generate in a specific movement pattern at a specified velocity of movement.” (Knuttgen and Kraemer, 1987)
“Whatever you don’t train you lose.”
“If you are weak you are dead.”
“But then we get players that gym like Tarzan and play like Jane.”

3. Power “Time rate of doing work (physics).”
Power (W): Work (J) / Time (sec)
Work (J): Force (9.8m/s²) x Distance/Reps
Power (W): Force x Velocity
Velocity: Distance / Time
Make it easy and get a Tendo Measuring Unit or something similar.

4. Stormers Focus 2010 / 2011
Decrease body-fat, increase Body-weight and Strength.
Decrease Coaching and allow for 3 more weeks of Conditioning than in 2009/2010.

5. Planning Phase Duration Focus Post Competition Rest 2 Weeks
Rest, Muskuloskeletals, Medicals
Cross-Over / Activation
1 Week
Rest, Low-Impact Cardio, Gym Introduction
Conditioning
4 Weeks
Strength, Hypertrophy, Fun, GPP, Dynamic Stability
Holiday
3 Weeks
Maintenance
Transition
Physical / Medical Assessments, Fun
Pre-Season Coaching
6 Weeks
Strength, Power, GPP, Conditioning Blocks, Friendly Matches

6. Planning Continued Phase Duration Focus Matches SA 8 Weeks
Coaching, In-Season Conditioning Maintenance
Bye
1 Week
Recuperation, Medical Treatments
2 Weeks
NZ / Aus Tour
4 Weeks
Travel Management
Travel Management, Coaching, In-Season Conditioning Maintenance
Play-Offs
3 Weeks
Training Management

7. Reconversion Table 1-10 Repetition Guide 11-21 Repetition Guide %1RM
100 95 92 89 86 83 81 79 77 75
Reps 1 2 3 4 5 6 7 8 9 10
Reconvert -
1.05
1.08
1.12
1.16
1.20
1.23
1.26
1.29
1.33
11-21 Repetition Guide 73 71
69.5 68
66.5 65 64 63 62 61 60 11 12 13 14 15 16 17 18 19 20 21
1.36
1.40
1.43
1.47
1.5
1.53
1.56
1.58
1.61
1.63
1.66
Baker, D., 2003.

8. Conditioning Planning
# Weeks 1 2 3 4 5 6 7 8 9
Linear
(Subtle-prog)
3*10
60%
3*8
70%
75%
3*6
80%
85%
3*5
87.5%
90%
Test new 1RM
(Step-wise)
4*10
65%
67.5%
77.5%
82.5%
2*3
95%
97.5%
“ “
Undulating
4*8
3*4
92.5%
Accumulation/
Intensification
6*3
6*4
6*5
6*6
5*5
4*4
3*3
2*2
100%
Wave-like #1
Wave-like #2
10-8-6
60-75%
8-6-5
70-82%
6-5-3
77-92%
65-80%
75-87%
82-95%
5-3-2
87-100%
Modified from Poliquin (1988), Baker (1994), Baker (1998) and Stone et al (1982).

9. Off-Season Gym
Mixture between Undulating and Wave-like planning within the weeks as well as the sessions.
3 x 4-week phases

10. Programme / Weekly Design
Monday
Tuesday
Wednesday
Thursday
Friday
08h00
UB 1
UB 2
Team Cardio
GPP
Fun
09h00
Supplement
10h00
LB 1
Stability
LB 2

11. Programme Design Phase 1 & 2
Progr 1 – Chest, Biceps, Traps
Progr 2 – Shoulders, Back, Triceps
Progr 3 – Legs Anterior
Progr 4 – Legs Posterior
Progr 5 – Legs Anterior & Posterior

12. Programme Design Phase 3
Progr 1 – UB Push / Pull
Progr 2 – UB Push / Pull
Progr 3 – LB Full
Programmes included more Contrast Power and Tabata Training than previous phases.

13. Programme Design Power Contrast Single Strength Supersets Volume Sets
1A, 1B
Single Strength
1, 2
Supersets
Volume Sets
1A, 1B, 1C
Arm Superset 1
Tabata included in Phase 3
8 x [20sec on, 10sec rest]

14. GPP / Strongman All sessions must be mentally challenging.
1:1 Work:Rest
6 Exercises, 6 Reps, intermittent with 2:1 Work:Rest
LB Push A-Frames
LB Pull Chain Pull
FB Lift Tyre Flips
FB Rotation Hammer Strike
FB Carry 80litre Physio-Ball Walk
FB Power Rocketbag Power Clean

15. In-Season Gym Monday Full-Body Week 1 6,5,4 Week 2 5,4,3 Week 3 4,3,2
1 x Olympic
1 x Squat
1 x Posterior
1 x UB Horizontal Push / Pull
1 x UB Vertical Push / Pull
Week 1 6,5,4
Week 2 5,4,3
Week 3 4,3,2

16. In-Season Gym Tuesday Hypertrophy UB Extras
Off-Season Programme
Tight 5 Functional Training
30min
Stability / Pre-hab
Managed by Physiotherapist

17. In-Season Gym Thursday Power / Speed Contrast Week 1 6,6 / 2,2
1 x Explosive Push / 5-10m Start
1 x Explosive Pull / Triple Extension Dynamic Movement
1 x Explosive Rotation / Ladder Rotation Drill
1 x Explosive Squat / Explosive Jump
Week 1 6,6 / 2,2
Week 2 5,5 / 2,1
Week 3 4,4 / 1,1

18. Alternative Training Rule of 24 Bill Starr 5 x 5 WSBFSB Couplets
Triplets

19. Power Training Either emphasize Mass or Acceleration Parameters
Speed Strength 10 – 40% 1RM
0.8 – 1.0 metres / sec
Strength Speed 50 – 80% 1RM
0.6 – 0.7 metres / sec
Max Strength >80% 1RM
0.3 – 0.5 metres / sec
Olympic Lifts
Power Snatch 1.5 metres / sec
Power Clean 1.25 metres / sec

20. Field Fitness
“it is not a question whether the player can last the game rather it is a question of how well the player can reproduce over the minutes the high intensity bouts of activity that are required of during play.”

21. Fitness Sessions NPS Heart Rate Off-Season
Fusion (Power, Strength)
Heart Rate Off-Season
Conditioning Games In-Season
Pro’s and Cons
Dynamic Specific Conditioning
T-bag etc
40:20, 30:30, 20:40