Uksca presentation

Limerick and Clare Educational Training Board
Limerick and Clare Educational Training BoardProgramme Co-ordinator - Broadford Sports Programme, Limerick and Clare Educational Training Board à Limerick and Clare Educational Training Board
Tony O’Brien
MSc, MSc, Cert Ed
Rugby Pre-Season
Overview
Needs Analysis
Athlete Profile & Test Results
Summary of 3 Months Training
 Weeks 9-11/ 17-19
 Evaluation and Future Plans
Needs Analysis
(Cunniffe et al., 2009)
Needs Analysis (Open Play)
 Average distance covered: 6953m
 Average distance per sprint 15.3m (Back), 17.3m
(Forward)
Forwards spent more time in the moderate speed zones
(jogging 6 - 12 Km/h) recovering between bouts of high
intensity activity which cumulated into a 1: 5.7 work
ratio. (Cunniffe et al., 2009)
Forwards within a game commenced 41% of their sprints
from a standing start typically lasting 2.5 seconds which
would result in players covering about 15 m. (Duthie et
al., 2006)
Needs Analysis (Set Piece)
Front row responsible for generating 38% of the total force
of the scrum with individual contributions of 140% of body
weight
Pack forces which ranged from 6210 to 9090 N
The primary function of the tighthead will be that of a lifter
and therefore, the prominent biomechanical action is the
simultaneous triple extension of hips, knees and ankle in
order to thrust the jumper into position.
GPS would not detect the volume of isometric force
generated within the scrum.
Athletic Profile
Age: 23
Training age: 3
Playing age: 8
Position: Tight head prop
Current Status: Semi - Professional (Connacht/
Buccaneers RFU)
Injury history: Medial ligament damage (grade 1)
Consultation with medical and coaching team in
terms of goals and expectations of the programme
Tests Results (Pre-season)
Body Fat 22% (16%)
Vertical Jump 60.96 cm
T-Test 10.3 Secs
Squat 1RM 140 Kg (175KG)
Bench 1RM 110 Kg
Clean 1RM 80 Kg
Speed (0-10) 1.90 Secs (1.75 secs)
Speed (0-30) 4.70 Secs (4 .5 secs)
150 Shuttle Test 650m (800m)
Body Weight 104.8 Kg
Summary of 3 Month Plan
 Weeks 1-3 Technique Work (OL Lifts)
 Weeks 4-8 Anatomical Adaptation (Hypertrophy
3-6 sets; 10-12 reps, 60 sec rest; Kraemer, 2000)
 Weeks 9-13 Maximum Strength ( Skewed Pyramid,
PAP (Gilbert & Lees, 2005), Wave Loading, PAP, (Tan,
1999)
 Weeks 14-19 Power (Cluster Sets: partial rest
facilitates rep execution (Haff et al., 2003).
Exercise
Week (09)
Max Strength
Sets Reps %1RM Rest
Squat 4 5-4-3-2-4 80-95 3-4 mins
Bench 4 5-4-3-2-4 80-95 3-4 mins
Deadlift 4 5-4-3-2-4 80-95 3-4 mins
DB Bent Over
Row
6 6 80-95 3-4 mins
Russian Twists 6 6 35-40 3-4 mins
Session Code: P2
Structure/Exercis
es Sets Reps
Rest Ratio
Btw Sets
Duration
(mins) Volume Totals
Training Phase:
Max Strength
Warm-up
Form
Drills/Dynamic
WU 10
Plyometrics
Depth Jumps 180
Turn 5 8 01:10 40
Side Throws (MB) 5 10 01:10 50
Alt Bounding 8 10 01:10 80
Overhead throws
(MB) 5 10 01:10 25 50
Cool Down 5
Monday (Wk 09) Tuesday Wednesday Thursday Friday
Plyometrics Weight Plyometrics
Session P1
10.30am Training 10.30am
Session P2
10.30am
Weight Session 2 Weight
Training 12pm Training 12pm
Session 1 Session 3
Skill Session Skill Session Skill Session Skill Session Skill Session
(60 min) (45 min) (30 min) 45 (min) (30 mins)
3.30pm 3.30pm 3.30pm 3.30pm 3.30pm
Plisk & Stone, 2003
Exercise Reps Load
Power Clean 3x4/2, 2x2/1 30/45 Secs 4 93
Exercise Volume 372
Intensity 88.57%
Overhead Full Squat 3x4/2, 2x2/1 30/45 Secs 4 60
Exercise Volume 240
Intensity 83.33%
Deadlift 3x4/2, 2x2/1 30/45 Secs 4 143
Exercise Volume 572
Intensity 89.38%
Barbell Bench Row 3x4/2, 2x2/1 30/45 Secs 4 102
Exercise Volume 408
Intensity 92.73%
SLD (L/R) 5x6/3 30 Secs 6 35
Exercise Volume 210
Intensity 77.78%
Wood Chop (cables)
(L/R) 5x6/3 30 Secs 6 15
Exercise Volume 90
Intensity 60.00%
Session Code: Sp 4 Structure/Exercises Distance (m) Reps Rest Ratio Duration (mins) Distance Totals (m)
Training Phase: Max
Speed
Warm-up
Form
Drills/Dynamic WU 10
Speed Session
Resistance Sprint
Starts 10 4 01:10 40
T-Drill 20 4 01:10 80
Shadow Zigzag
Sprints 20 4 01:10 80
Off-Floor Agility
Sptints 15 4 01:10 30-35 60
Cool Down 5
Monday (Wk 17) Tuesday Wednesday Thursday Friday
Speed and Agility Weight Speed and Agility
Training 10.30am Training 10.30am Training 10.30am
Weight (40 mins) (Sp 3) Session 2 (40 mins) (Sp 4) Weight
Training 12pm Training 12pm
Session 1 Session 3
Skill Session
2.30pm
Skill Session
2.30pm
Skill Session
2.30pm
Skill Session 3.30pm (45 mins) (30 mins) 45 (mins)
(60 mins)
Tactical Game Tactical Game Tactical Game Tactical Game
(35 min) (30 min) (35 min) (30 min)
Uksca presentation
Tests Results (Pre-season) Results (Pre-power)
Body Fat 22% 18% (-2%)
Vertical Jump 60.96 cm 71.12 cm
T-Test 10.3 Secs 9.6 Secs
Squat 1RM 140 Kg 170.5 Kg
Bench 1RM 110 Kg 115.5 Kg
Clean 1RM 80 Kg 105 Kg
Speed (0-10) 1.90 Secs 1.82 Secs (-0.07)
Speed (0-30) 4.70 Secs 4. 32 Secs (+ 0.18)
150 Shuttle Test 650m 700m (-100m)
Body Weight 104.8 Kg 104 Kg
Evaluation and Future Plans
Better communication between S&C coach and team
coaches in terms of volume and intensity.
 Post- season testing would provide a more concise
evaluation of the player and thus contribute to a more
precise pre-season programme.
Look to move away from a block periodisation model
and possible alternate between strength and power
programmes on a weekly basis.
References
 Cunniffe, B., Proctor, J., Baker, J. S., & Davies, D. (2009). An evaluation of the physiological
demands of elite rugby union using global positioning system tracking software. Journal of
Strength and Conditioning Research. 23(4)/1195-1203.
 Gilbert, G., & Lees, A. (2005). Changes in the force development characteristics of muscle
following repeated maximum force and power exercise. Ergonomics. 48: 1576-1585.
 Haff, G.G., Whitley, A., McCoy, L.B., O’Bryant, H.S., Kilgore, J.L., Haff, E.E., Peirce, K., &
Stone, M.H. (2003). Effects of different set configuration on barbell velocity and
displacement during clean pull. Journal of Strength Conditioning Research. 17:95-103
 Kraemer, W.J. (2000). Endocrine responses to resistance exercise. In: Essentials of Strength
Training and Conditioning (2nd
Ed). Champaign, IL: Human Kinetics.
 Plisk, S,S., & Stone, M,H. (2003). Periodisation strategies. Strength Conditioning Journal.
25(6): 19-37.
 Stone, M.H., Plisk, S., & Collins, D. (2002). Training principles: Evaluation of modes and
methods of resistance training- A coaching perspective. Sports Biomechanics. 1: 79-103.
Verkhoshansky, Y.U. (1966). Perspectives in the development of speed strength preparation
in the development of jumper. Track and Field. 11-12.
 Tan, B.(1999). Manipulating Resistance Training Program Variables to Optimise Maximum
Strength in men. Journal of Strength and Conditioning Research. 13(3), 289–304.
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Uksca presentation

  • 1. Tony O’Brien MSc, MSc, Cert Ed Rugby Pre-Season
  • 2. Overview Needs Analysis Athlete Profile & Test Results Summary of 3 Months Training  Weeks 9-11/ 17-19  Evaluation and Future Plans
  • 4. Needs Analysis (Open Play)  Average distance covered: 6953m  Average distance per sprint 15.3m (Back), 17.3m (Forward) Forwards spent more time in the moderate speed zones (jogging 6 - 12 Km/h) recovering between bouts of high intensity activity which cumulated into a 1: 5.7 work ratio. (Cunniffe et al., 2009) Forwards within a game commenced 41% of their sprints from a standing start typically lasting 2.5 seconds which would result in players covering about 15 m. (Duthie et al., 2006)
  • 5. Needs Analysis (Set Piece) Front row responsible for generating 38% of the total force of the scrum with individual contributions of 140% of body weight Pack forces which ranged from 6210 to 9090 N The primary function of the tighthead will be that of a lifter and therefore, the prominent biomechanical action is the simultaneous triple extension of hips, knees and ankle in order to thrust the jumper into position. GPS would not detect the volume of isometric force generated within the scrum.
  • 6. Athletic Profile Age: 23 Training age: 3 Playing age: 8 Position: Tight head prop Current Status: Semi - Professional (Connacht/ Buccaneers RFU) Injury history: Medial ligament damage (grade 1) Consultation with medical and coaching team in terms of goals and expectations of the programme
  • 7. Tests Results (Pre-season) Body Fat 22% (16%) Vertical Jump 60.96 cm T-Test 10.3 Secs Squat 1RM 140 Kg (175KG) Bench 1RM 110 Kg Clean 1RM 80 Kg Speed (0-10) 1.90 Secs (1.75 secs) Speed (0-30) 4.70 Secs (4 .5 secs) 150 Shuttle Test 650m (800m) Body Weight 104.8 Kg
  • 8. Summary of 3 Month Plan  Weeks 1-3 Technique Work (OL Lifts)  Weeks 4-8 Anatomical Adaptation (Hypertrophy 3-6 sets; 10-12 reps, 60 sec rest; Kraemer, 2000)  Weeks 9-13 Maximum Strength ( Skewed Pyramid, PAP (Gilbert & Lees, 2005), Wave Loading, PAP, (Tan, 1999)  Weeks 14-19 Power (Cluster Sets: partial rest facilitates rep execution (Haff et al., 2003).
  • 9. Exercise Week (09) Max Strength Sets Reps %1RM Rest Squat 4 5-4-3-2-4 80-95 3-4 mins Bench 4 5-4-3-2-4 80-95 3-4 mins Deadlift 4 5-4-3-2-4 80-95 3-4 mins DB Bent Over Row 6 6 80-95 3-4 mins Russian Twists 6 6 35-40 3-4 mins
  • 10. Session Code: P2 Structure/Exercis es Sets Reps Rest Ratio Btw Sets Duration (mins) Volume Totals Training Phase: Max Strength Warm-up Form Drills/Dynamic WU 10 Plyometrics Depth Jumps 180 Turn 5 8 01:10 40 Side Throws (MB) 5 10 01:10 50 Alt Bounding 8 10 01:10 80 Overhead throws (MB) 5 10 01:10 25 50 Cool Down 5
  • 11. Monday (Wk 09) Tuesday Wednesday Thursday Friday Plyometrics Weight Plyometrics Session P1 10.30am Training 10.30am Session P2 10.30am Weight Session 2 Weight Training 12pm Training 12pm Session 1 Session 3 Skill Session Skill Session Skill Session Skill Session Skill Session (60 min) (45 min) (30 min) 45 (min) (30 mins) 3.30pm 3.30pm 3.30pm 3.30pm 3.30pm
  • 13. Exercise Reps Load Power Clean 3x4/2, 2x2/1 30/45 Secs 4 93 Exercise Volume 372 Intensity 88.57% Overhead Full Squat 3x4/2, 2x2/1 30/45 Secs 4 60 Exercise Volume 240 Intensity 83.33% Deadlift 3x4/2, 2x2/1 30/45 Secs 4 143 Exercise Volume 572 Intensity 89.38% Barbell Bench Row 3x4/2, 2x2/1 30/45 Secs 4 102 Exercise Volume 408 Intensity 92.73% SLD (L/R) 5x6/3 30 Secs 6 35 Exercise Volume 210 Intensity 77.78% Wood Chop (cables) (L/R) 5x6/3 30 Secs 6 15 Exercise Volume 90 Intensity 60.00%
  • 14. Session Code: Sp 4 Structure/Exercises Distance (m) Reps Rest Ratio Duration (mins) Distance Totals (m) Training Phase: Max Speed Warm-up Form Drills/Dynamic WU 10 Speed Session Resistance Sprint Starts 10 4 01:10 40 T-Drill 20 4 01:10 80 Shadow Zigzag Sprints 20 4 01:10 80 Off-Floor Agility Sptints 15 4 01:10 30-35 60 Cool Down 5
  • 15. Monday (Wk 17) Tuesday Wednesday Thursday Friday Speed and Agility Weight Speed and Agility Training 10.30am Training 10.30am Training 10.30am Weight (40 mins) (Sp 3) Session 2 (40 mins) (Sp 4) Weight Training 12pm Training 12pm Session 1 Session 3 Skill Session 2.30pm Skill Session 2.30pm Skill Session 2.30pm Skill Session 3.30pm (45 mins) (30 mins) 45 (mins) (60 mins) Tactical Game Tactical Game Tactical Game Tactical Game (35 min) (30 min) (35 min) (30 min)
  • 17. Tests Results (Pre-season) Results (Pre-power) Body Fat 22% 18% (-2%) Vertical Jump 60.96 cm 71.12 cm T-Test 10.3 Secs 9.6 Secs Squat 1RM 140 Kg 170.5 Kg Bench 1RM 110 Kg 115.5 Kg Clean 1RM 80 Kg 105 Kg Speed (0-10) 1.90 Secs 1.82 Secs (-0.07) Speed (0-30) 4.70 Secs 4. 32 Secs (+ 0.18) 150 Shuttle Test 650m 700m (-100m) Body Weight 104.8 Kg 104 Kg
  • 18. Evaluation and Future Plans Better communication between S&C coach and team coaches in terms of volume and intensity.  Post- season testing would provide a more concise evaluation of the player and thus contribute to a more precise pre-season programme. Look to move away from a block periodisation model and possible alternate between strength and power programmes on a weekly basis.
  • 19. References  Cunniffe, B., Proctor, J., Baker, J. S., & Davies, D. (2009). An evaluation of the physiological demands of elite rugby union using global positioning system tracking software. Journal of Strength and Conditioning Research. 23(4)/1195-1203.  Gilbert, G., & Lees, A. (2005). Changes in the force development characteristics of muscle following repeated maximum force and power exercise. Ergonomics. 48: 1576-1585.  Haff, G.G., Whitley, A., McCoy, L.B., O’Bryant, H.S., Kilgore, J.L., Haff, E.E., Peirce, K., & Stone, M.H. (2003). Effects of different set configuration on barbell velocity and displacement during clean pull. Journal of Strength Conditioning Research. 17:95-103  Kraemer, W.J. (2000). Endocrine responses to resistance exercise. In: Essentials of Strength Training and Conditioning (2nd Ed). Champaign, IL: Human Kinetics.  Plisk, S,S., & Stone, M,H. (2003). Periodisation strategies. Strength Conditioning Journal. 25(6): 19-37.  Stone, M.H., Plisk, S., & Collins, D. (2002). Training principles: Evaluation of modes and methods of resistance training- A coaching perspective. Sports Biomechanics. 1: 79-103. Verkhoshansky, Y.U. (1966). Perspectives in the development of speed strength preparation in the development of jumper. Track and Field. 11-12.  Tan, B.(1999). Manipulating Resistance Training Program Variables to Optimise Maximum Strength in men. Journal of Strength and Conditioning Research. 13(3), 289–304.

Notes de l'éditeur

  1. Therefore, as a consequence of his injury (medial ligament grade 1) the transitional phase for this particular athlete had multiple components which were pre-hab, low intensity aerobic work and technical development on the Olympic Lifts (OL). The inclusion of the technical work on the OL was prescribed for a number of athletes within this team who had a training age of less than three years with a view that improved skill acquisition and co-ordination during this time frame would facilitate performances in the max strength and power phase of training. During this particular phase in the programme if the strength training was scheduled on the same day as the endurance training due to conflicting hormonal responses the endurance training was scheduled first (Kraemer et al., 1995).