Understanding Strength

 

A Definition....

Strength is the ability to apply force; the stronger the player is, the more force he can produce.

Whether they are simple actions like pushing or pulling, or more complex actions such as tackling or rucking; the stronger the player is, the better placed he is to perform these activities.

The Basics....

1. Strength is critically linked to performance. Getting stronger may not be the limiting factor in your rugby game, but getting stronger will help you perform better, whatever your current strength level.

2. Strength is the foundation for increased power and speed. Getting stronger will help you get both quicker and more powerful (Jonathan Edwards can power clean 150kg at a body weight of 72kg)

3. Improved strength also underpins efficient running style and technique and therefore improved endurance. All of GB's best long distance athletes strength train a minimum of 2 sessions a week.

4. Increased strength can and does occur without an increase in body mass, so if you happen to be a small scrum half don't be disheartened if you have a light body mass. Weightlifters, boxers, and track and field athletes all require an increase in strength without an increase in body mass.

5. Improved strength does not result in decreased flexability which is essential in rugby.

6. Improvements in body mass are best gained through strength training and a good nutritional programme. Rugby players are not body builders, so should not train like them.

 

What Is the Best Way to Strength Train?

> An Objective. The strength programme must lead to an end goal and provide some expectation at the end.

>Basic Exercises. One of the critical principles of strength training is overload. It is essential that the body is put under physical stress so that adaptation is promoted. The safest and most effective way of achieving this - especially for a still growing body - is to use basic, whole-body exercises such as the bench press, squat or power clean. These exercises use a number of major muscle groups working together to produce movements that trigger a stress on the nervous system, muscular system and because of the muscle mass used in each movement, the hormonal system. The body's response to these stresses triggers an improvement in all systems and ultimately an improvement in strength.

> Progression. The strength programme must enable the player to progress in both technical and physical aspects.

> Periodisation refers to the periodical adjustments of loads and exercises in a training programme to help players emphasise particular training requirements. Some club or school training programmes are often unperodised, where players are encouraged to lift as much as possible whenever they enter a gym session. By alternating the weight and repetitions performed on different days will enhance lifting technique and enable greater loads to be lifted in the long term. A programme must allow these alternating loads to allow the player to technically develop as well as physically.

> Intensity refers to the size of the load in a particular exercise. This relates to periodisation where the intensity is varied in each exercise (from heavy to light) to vary the training simulus and to vary the speed with which the player is able to perform the exercise. For example, a player with a 1 rep max of 100kg on bench press, asked to do 6x2 at 80% would select a load of 80kg.

> Body Weight exercises are essential for the development of natural movements and strength. Exercises such as tricep dips, pull ups and press ups are good indications of the progress made in physical strength.

> Frequency. To make training gains, experienced players have to train hard. The accumulative stress that results from frequent sessions is the key to sustained strength improvements. Training sessions made available in the weight management section should be performed 2-3 times a week to experience maximum strength gains from the 6 week programme.