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Conditioning to Develop the Physically Dominant Rugby Player

elit eft s Sunday Edit ion T here are many ways to achieve an improvement in f itness. Depending on the position you play, the type and level of f itness that you require may dif f er. In the pages ahead, Ill outline a range of f itness programs based on results in specif ic aerobic tests, which are easily administered at the beginning of the training period. Personally, Ive always used the standard 2.4-km (1.5-mile) run f or time as the best indicator of aerobic f itness at the start of a program. It is the easiest to administer. All you need is a track, pref erably 400 meters in circumf erence, and a stopwatch. I like this test because anyone can do it and its continuous. It tests the ability to keep going hard f rom the get go. T hese are the standards that I used f or determining how much extra aerobic f itness players needed: 2400 meters time trial, position standards (with position on f ield jersey numbers) Loosies (6, 7, 8) < 8:308:45 Insides (9, 10, 12) < 8:459:00 Outsides (11, 13, 14, 15) < 9:009:15 Hookers (9) < 9:159:30 Tighties (1, 3, 4, 5) < 9:309:45 To achieve these results, a pace chart is imperative so that the players know exactly where they are in relation to their goal times. 2400 meter pacing chart T ime/lap < 8:00 < 8:30 < 9:00 < 9:30 < 10:00 < 10:30 1 1:20 1:25 1:30 1:35 1:40 1:45 2 2:40 2:50 3:00 3:10 3:20 3:30 3 4:00 4:15 4:30 4:45 5:00 5:15 4 5:20 5:40 6:00 6:20 6:40 7:00 5 6:40 7:05 7:30 7:55 8:20 8:45 6 8:00 8:30 9:00 9:30 10:00 10:30

From this initial aerobic test, I then prescribe a variety of aerobic conditioning methods. T he method I use most with the data is to set up a repeated speed/interval training session over a f our-week period. I start each session with f ive minutes at the VO2 max pace as gauged f rom the run time (i.e. converting the time run into meters per second and then calculating how f ar a player should run in f ive minutes). Each week I increase the intensity of the interval repeats as f ollows:

Week 1: 15 X 40 seconds work and 20 seconds walking, rest at 110% VO2 max Week 2: 20 X 30 seconds work and 30 seconds walking, rest at 125% VO2 max Week 3: 25 X 20 seconds work and 40 seconds walking, rest at 140% VO2 max Week 4: 10 X 20/40, 10 X 30/30, 10 X 40/20 at the respective percentages of VO2 max So, f or example, if a player was to run a 9:00 f or the 2.4-km time, or 2400 meters divided by 540 seconds equals 4.44 meters/second, his intervals would look like this: Warm up each week f or f ive minutes at 4.44 meters/second or 1333 meters Week 1: 15 X 40/20 at 110% = 4.884 X 40 = 195.36 meters (total distance = 2925 meters) Week 2: 20 X 30/30 at 125% = 5.55 X 30 = 166.5 meters (total distance = 3,330 meters) Week 3: 25 X 20/40 at 140% = 6.216 X 20 = 124.32 meters (total distance = 3100 meters) Week 4: 10 X 20/40, 10 X 30/30, 10 X 40/20 at the respective percentages of VO2 max (total distance = 4855 meters) A colleague of mine, Simon T homas, now the strength and conditioning coach of the Canterbury Academy/IT M Cup team, designed an Excel spreadsheet to assist in making these calculations easier. Another popular aerobic test is the yo-yo recovery test. My philosophy is to use this closer to the start of playing, as it more closely replicates the stop-start and shuttle nature of the game itself . It is also a great test to use as a monthly monitor because its easily set up and can be run as a warm up f or a training session. Its also completed inside of f if teen minutes. Although a maximal ef f ort is made, it isnt debilitating on the rest of the session planned. My thoughts on minimum requirements by position f or the yo-yo recovery test are as f ollows: Yo-yo standards Prop, 17+ Hooker, 17.5+ Lock, 17.5 + Loosies, 19.4+ Insides, 18 Midf ield, 18 Back 3, 18.4+

Hill repeat ef f ort s

Another popular method of repeat running is hill repeats. I use a similar method to gauge distances but only using 80 percent of the distance achieved f or an appropriate time on the f lat. T his can be a wee bit hit and miss, so you may like to use times. A protocol that Ive used ef f ectively is below. Start each session with a f ive-minute run at the appropriate pace. Week 1: 1 X 5 minutes, 5 X 3 minutes, 5 X 1 minute (1:0.5 walk back recovery) Week 2: 5 X 1 minute, 10 X 30 seconds, 5 X 1 minute, 10 X 30 seconds (1:1 walk back recovery) Week 3:10 X 60 seconds/45 seconds/30 seconds/15 seconds (1:1 work:rest ratio)

Week 4: 15 X 30 seconds/15 seconds/45 seconds (1:1 work:rest ratio)

VO2 blocks/grids
Another f ield based running session you may wish to try is VO2 blocks or grids. T here are f our levels that Ive seen used. All grids are set up with cones in a rectangular f ormat. Level 1: 65 meters long, 25 meters wide Level 2: 70 meters long, 30 meters wide Level 3: 75 meters long, 35 meters wide Level 4: 80 meters long, 40 meters wide Players are on the stopwatch the entire time. T he pace is f if teen seconds f or each side of the rectangle, and each player will run f or f our minutes with a two-minute walk recovery. T his can be changed as you see f it, but I can guarantee you that doing f our or f ive blocks of this will be a most ef f ective training session. As a change up in training, I will include a conditioning game f or a block of time, say twelve minutes, and then have the players complete a VO2 grid on either side of the game. One of the best sessions I have run is to do two blocks and then twelve minutes of a game. T hen we do two more blocks and f inish on another game f or a combined time of f orty minutes plus rest time as well.

Ot her int erval sessions

Session 1: 30 X 100 meters every 60 seconds Session 2: 20 X 78 meters every 45 seconds, 10 X 50 meters every 30 seconds, 20 X 22 meters every 15 seconds (2-minute walk between sets) Session 3: 5-minute continuous run and then 5 X 10 X 50 meters every 30 seconds with a 2.5-minute walk recovery between sets and then 5-minute continuous run Session 4: 15 X 100/200 drill, 100 meters in 20 seconds with 40 seconds rest and then 200 meters in 40 seconds with 20 seconds rest, perf ormed on a f ield, try line to try line being 100 meters Session 5: 2470 meters in 31 minutes, 20 X 22 meters every 15 seconds with 2-minute walk recovery, 15 X 50 meters every 30 seconds with 2-minute walk recovery, 10 X 78 meters every 45 seconds with 2-minute walk recovery, 5 X 100 meters every 60 seconds, f inish Session 6: 5-minute continuous run and then 10 X gasser every 60 seconds (start lying f ace down on the sideline, get up and sprint to f ar side of the f ield, get down to ground f ace down, and then get up and sprint back to start), 3 X set of 6 Malcolm drill (1:1) (start lying f ace down on half way line, get up, backpedal to 10-meter line, go down on chest, get up and run through to opposite 10-meter line, go down on chest, get up and backpedal to half way line and go downthat is one rep); 6 X coat hangers, competitive (2 groups either side of half way line on sideline, sprint down around goal posts and then the length of the f ield around the goal post, f inish at the sideline half way line junction)

Fart lek or cont inuous running

Start with around twenty minutes of continuous running. Try and do this in a park area or on a track. Try and stay of f the road. If you want to, do the Fartlek run at a jog pace and every 1.53 minutes, introduce a much harder run of 30, 60, or 90 seconds. Build up gradually, adding say f ive minutes of running each week.

Swim t raining/hypoxic int ervals

Hypoxic training is where you limit the number of breaths you take to complete a length of the pool by adjusting the number of strokes you take between breaths. Ive f ound this type of training to be very ef f ective as an alternative f or running all the time and as a mid-week break f rom traditional training (of f f eet conditioning). But its still intense enough to get a conditioning response. T he sessions below are a f our-week build up that Ive used with super rugby level players.

Swim sessions
Option 1: 20 X 25 meters, walk back recovery, f irst 10 normal breathing, next 5 breathe every 6 strokes, last 5 breathe every 8 strokes (500 meters) Option 2: 15 X 50 meters, f irst 25 breathing every 8 strokes, come back breathing every 2 or 4 strokes (1:1 work rest ratio; 750 meters) Option 3: 10 X 75 meters, f irst 25 meters breathe every 1012 strokes, next 25 meters every 68 strokes, last 25 meters every 4 strokes (1:3/4 work to rest ratio) Option 4: 10 X 100 meters, f irst 25 meters breathe every 810 strokes, next 25 meters every 68 strokes, next 25 meters every 46 strokes and last 25 meters every 24 strokes (1:1/2 work to rest ratio)

Cross t raining sessions

T hese can be applied to whatever equipment you have available to you at the gym. Option 1: 30 seconds, rest 30, 60 seconds, rest 30, 90 seconds, rest 30, repeat X 10 Option 2: Ladder 1 minute/2/3/4/5/5/4/3/2/1 with 30 seconds rest in between each ef f ort

Bike sessions
Spin f ast f or 1, 2, 3, 4, 5 minutes with 30 seconds slow turnover between each X 3 Spin f ast 1 minute, out of seat climb 1 minute, and then 2/2, 3/3, 4/4, 5/5 and down the ladder 5 to 1 Spin 45 seconds, 15 seconds slow X 15 and then 30 f ast spin, 30 slow X 15 and then 45 f ast spin, 15 slow X 15 Do this continuously f or 45 minutes with an out of the seat 15 seconds every minute.

Rowing sessions
Option 1: 5-minute warm up at 2:00 pace and then 45 seconds work, 15 seconds rest at <1:45 pace X 20, 5 minutes at 2:00 pace Option 2: 5-minute warm up at 2:00 pace and then 5 X 15 seconds work, 45 seconds rest at < 1:30 pace, 5 X 30 seconds work, 30 seconds rest at < 1:35 pace, 5 X 45 seconds work, 15 seconds rest at < 1:40 pace and f inally 5 X 60 seconds work, 30 seconds rest at <1:45 pace, 5 minutes at 2:00 pace Option 3: 5-minute warm up at 2:00 pace and then 5 X 30/15 at <1:35 pace, 5 X 60/30 at <1:45 pace, 5 X 30/15 at < 1:35 pace, 5 X 60/30 at < 1:45 pace, 5 minutes at 2:00 pace Option 4: 5-minute warm up at 2:00 pace and then 5 X 15/15 at <1:25 pace, 5 X 30/15 at <1:30 pace, 5 X 45/15 at 1:40 pace, 5 X 60/30 at <1:45 pace, 5 minutes at 2:00 pace

Condit ioning games

Ive documented these types of games in a previous article. T hey are a variety of specif ic, small sided noncontact rugby games and variations to simulate game f atigue. T he major benef it of these games is that you introduce the ball into the conditioning aspect and this increases the f un and enjoyment elements to training. Players dont know how f ar theyre running and at what intensity because theyre playing a game. We are also training skills concurrently to metabolic f itness and as well as the key aspects of eye/hand coordination and spatial awareness.

Major games and act ivit ies

While I was at the Crusaders rugby team, I included major games or physical activities each day in the of f season period. Some of these included: Major games Handball Basketball

Netball Gaelic f ootball Football Physical activities Boxing Wrestling Judo Karate Grappling Canoe/Waka Mountain biking T he rationale behind this was to expose the players to dif f erent metabolic stimuli in an enjoyable setting, given the idea that when you are enjoying yourself , you actually never realize how hard and f or how long youre working. Also, there were a number of concomitant skills that were learned in the process as well, which can only be a positive as f ar as building on the skill base of the players. T he other aspect f or the use of these games was that they were then used as self -paced recovery games on the game day plus two sessions that were based around recovering f rom the game itself rather than as a conditioning element. T he only drawback is the potential f or injury in some of these games, so you will have to decide the cost benef it ratio f or including these in your physical preparation. In the eight years that I used these games and physical activities, I must say that we only had injuries to three players that kept them out of f ull training f or a period of up to two weeks.

Gym-based circuit s
I f eel these are best used with your heavier players who cant tolerate the amount of running needed to ensure optimal f itness. In addition, because the demands of their positions involve so much wrestling and mauling, the gym circuits stimulate the development of muscular endurance. T hey can be combined with traditional strength and power sessions either prior to or af ter completing whatever strength and power workout you have scheduled f or the day.

Conclusion
You now have the basic building blocks that one trainer will use in order to bring a rugby team to pack metabolic f itness in an of f -season plan. Following up f rom the results of the initial 2400-meter (1.5 mile) time trial, the team is divided into groups related to neural/metabolic and positional needs. All player groups take part in the af ternoon activities as listed. If f or any reason, a player cant take part in the planned morning sessions, an alternative program of cross training or water-based running or swim intervals will be programmed.

Weekly plan
Monday All groups anaerobicConditioning games Tuesday Aerobic/anaerobic repeated speed Wednesday All groups speed/power combination T hursday Aerobic/anaerobic hill repeats Friday Aerobic crosscountry Fartlek runSpeed repeated speed

Boxing and wrestling

Basketball

Water polo + swim intervals

Handball

Kayaking or mountain biking

Aerobic group 1 X repeated speed 1 X cross- country/Fartlek run, 5 minutes run at VO2 max pace and then every 3 minutes run hard f or 30, 60, or 90 seconds, pushing heart rate above 160 (40 minutes) 1 X hill repeats 1 X speed/power combination 1 X anaerobic/conditioning games Anaerobic group 1 X speed/power combination 1 X hill repeats session 1 X repeated speed 1 X anaerobic games Speed group 1 X speed/power combination 1 X anaerobic/conditioning games 1 X repeated speed

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