Guest guest Posted May 15, 2007 Report Share Posted May 15, 2007 Hi Mick Yes, I do overthink things, but that is only because I want the best, (not on the defensive). Thank you for the advice, just wanted someone else's opinion too. Tom Watford, UK Rugby Union Training (Was: The Science of Loads) <<<Tom, I think your overthinking things slightly. Rugby union has an aerobic component. Not only that but the aerobic component is VERY important. Training that specific pathway however, does not have to include long steady duration runs (LSD), but can include Aerobic power runs - these are 3-5mins, at a good pace and are far from easy. Alternatively, 400m intervals would be an excellent 'long interval' session. Try 6x400m runs with 90-120s recovery WALKS between. Your progression here is simple. Increase volume (more intervals, up to 9-10) and decrease rest period. All will serve to enhance pathways required for Rugby Union. In addition, you can build on these intervals by running shorter intervals/match intensity drills (with and without ball) as the pre-season continues and you prepare for 'kick off'. This is not going to make you slow. Regarding strength/hypertroph y training - what kind of growth do you want? total hypertrophy? the much misunderstood functional hypertrophy? Either way, again, i'd keep it simple and work in 1-2 Olympic 'quick' lift derivatives, followed by heavy compound 'slow' movements (Benches, deads, military press, squats). Following these would be your accessory work - typically isolation movements like curls, extensions etc. Dont neglect your core either, and warm up appropriately. Finally there may be a really simple explanation why you squat more than you deadlift. Your don't squat low enough.>>> Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 15, 2007 Report Share Posted May 15, 2007 My thoughts (ramblings) on rugby training. We train a number of top level rugby trainers at our gym. In the off season we take two approaches to training, depending on the persons needs. We develop big strong lifts as a priority and then increase volumes to develop hypertrophy. We introduce weightlifting moves especially heavy cleans to make lifts explosives. To maintain some high volume work we do what we call crocodiles or daddy crocs. Deadlift about 85% of your 1RM as fast as you can on your lifting phase and and take 4 seconds (counting one crocodile, two crocodile....) as you lower the weight. Do this for doubles. Try to lift as many doubles in 30 minutes as possible. Deadlifts are great for developing strengths for rugby. We also train powerlifters and weightlifters. One of our lifters (21 years old 65kg body weight lifted 260kg dead lift, 220kg squat, 160kg bench) now these numbers are for a power lifter, but I think what I am saying is that you need to improve your strength. Top level rugby players (all positions) are all deadlifting at least 60kg more than you are (of our lifters). As an example a fly half aged 19 70kg body weight was deadlifting 160kg after about 3 months of training. Squatting around 130kg and cleaning close to 80kg. He is a bit of a genetic freak, but gives you an idea of what we aimed at. I assume that as a 65kg body weight you play back line or scrum half. The srum half has some key defensive roles at the base of the ruck, you can end up having to tackle some big forwards as they break around your pilliars. If your opponents weigh up to 120kg then you need to be able to lift that weight off the ground in an explosive movement (not spear tackling) that stops the opponent dead in his tracks. According to Verkoshansky (Special Strength Training A Practical Manual for coaches chapter 2.2.1) you need to be lifting 60 to 80% of your max to develop explosive strength and reactive abilities - abilities that help in rugby. 60% to 80% of what numbers? The nearest I can do is suggest the 120kg lock/prop that breaks the fringe into your defensive zone. You need to be able to explosively lift, for me clean, 70% of the opponents weight thus 84kg. That's quite a challenge. Also for strength development imagine how much of a percentage of your strength you use in each possible encounter e.g tackle, carry the ball around the ruck breaking a tackle etc. you need to use a very high percentage of your muscular ability meaning that you fatigue quickly in a game. Being stronger helps sometimes more than extra running. You should be able to lift more weight. The strength development will also help with hypertrophy. Work on getting your 1RM up, it really helps your fatigue in a game. More recently thanks to this forum we have started getting players to clean around 80% of 1RM every 30 seconds (strictly) for 20 minutes. (its in season now here in SA so only do these when the club players have a buy week) (but this is a tough routine and in 20 minutes you feel like you have completed a half of rugby in a maul). So in essence what you are doing is increasing your classic lifts when you are doing a strength day at leats 3 minutes rest. On strength endurance days your inter set rest are shorter. What helps your off season is also not stopping your training in the season. We try to lift to 90% of 1RM on deadsand squats and 75% or 1RM max cleans with very low volume in season. The rest you need to do on the field. Pre season to develop strength and strength endurance and explosive strength in rugby related muscle actions we get the guys to tyre flip. The tyre weighs around 150kg. What we do is put the tyre on the 22 meter line and get the guys to flip the tyre 5 time consecutively the sprint to the half way line and back the flip the tyre again 5 times and sprint etc until the tryre reaches the half way mark then they pick up a ball and sprint to th eoppositetry line. Tyre flipping uses the muscles used in cleaning out an opponent almost duplicating the movement and the sprints in between the strength activity is exactly how rugby is played. As far as core specific work using the concept of super stiffness as spoken about by McGill is ideal, get the body to transfer force from the legs to the shoulders through a super stiff torso. For me overhead squats and front squats develop core fantastically well as well as helping devlop good leg drive. Over head squat your body weight for multiple reps (8 to 10) and you have done very well. If you haven't overhead squatted before use the bar and 5kg plates only. Their may be a place for overhead lunges also as the single leg work is important. As for rugby being a specifically high cardio sport, it is more so than American football, but it isn't a marathon either. For me doing sprints even at 80% of max over shorter distance with more change in direction is better as it is more specific than 400m intervals. Analysis of the game by Noakes, van Rooyen et al at the Univesity of CapeTown showed that a team (international level from the last world cup) that could sustain continuous attack for longer than 90 seconds increased their probability of scoring to an enormous extent. (something like 80% - will have to find the paper). So design your cardio to include two minute intervals with changes of direction. So run 30 m accross field then turn 40m up field at a cone then back to the start twice. Thats about 90 seconds. Do sets of these type of runs. But if you want to do a big strength phase for 6weeks I would possibly drop any sprinting or running and include the crocodile or cleans every 30 seconds once a week to keep your self at a base level. In fact I would go as far as saying drop the running specifically for 6 weeks in the off season. I found a very nice Verkoshansky attributed squat peaking programme on line if you google for this you may find it helpful. I am about to finish the 6 week programme and Saturday is my 1RM test work out so I'll see what I have done on this. [Mod: All the best Nick!!] Hope my ramblings help. Nick Tatalias Johannesburg South Africa > > Hi Mick > > Yes, I do overthink things, but that is only because I want the best, (not > on the defensive). > > Thank you for the advice, just wanted someone else's opinion too. > > Tom > Watford, UK Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 16, 2007 Report Share Posted May 16, 2007 I have provided physiological support for a number of rugby clubs at a variety performance levels and would not advocate training methods that aim to increase aerobic power. Repeated sprint ability has been identified as critical to performance in field based team sports such as field hockey, soccer, and rugby union (Spencer et al, 2005). Rugby union activity patterns are characterised by short duration, high-intensity efforts, interspersed with longer, low intensity recovery periods. This is supported by Deutsch and colleagues (2007) who reported, average sprint duration of top level rugby union players is 2.04 s and 3.18 s for forwards and back respectively with forwards spending 4.7 s rucking and mauling, and backs spending 4.2 s. Energy contribution during high intensity bouts of work is primarily derived from PCr degradation and anaerobic glycolysis (Spencer et al, 2005). With this in mind it is logical to suggest that increasing the anaerobic power and capacity of a rugby union player would be more beneficial than increasing aerobic power. However, it has been suggested (Docherty et al., 1998) that aerobic fitness of rugby union players be developed to enhance recovery during the longer periods of low-intensity activity inherent in rugby union. Increased aerobic fitness has been associated with increased lactate clearance (McGrail et al., 1978) and increased PCr resynthesis (McMahon & , 2002). Tabata and co-workers (1994; 1996) reported that intermittent sprint training that primarily stresses anaerobic pathways not only increases anaerobic capacity, but also increases aerobic power more than long duration, moderate intensity exercise designed to stress aerobic pathways. To conclude, short duration, high-intensity interval training is the appropriate training method to improve the ‘fitness’ of rugby union players. Chapman, Northampton, UK ==================== Tom wrote: Hi Mick Yes, I do overthink things, but that is only because I want the best, (not on the defensive). Thank you for the advice, just wanted someone else's opinion too. Tom Watford, UK Rugby Union Training (Was: The Science of Loads) <<<Tom, I think your overthinking things slightly. Rugby union has an aerobic component. Not only that but the aerobic component is VERY important. Training that specific pathway however, does not have to include long steady duration runs (LSD), but can include Aerobic power runs - these are 3-5mins, at a good pace and are far from easy. Alternatively, 400m intervals would be an excellent 'long interval' session. Try 6x400m runs with 90-120s recovery WALKS between. Your progression here is simple. Increase volume (more intervals, up to 9-10) and decrease rest period. All will serve to enhance pathways required for Rugby Union. In addition, you can build on these intervals by running shorter intervals/match intensity drills (with and without ball) as the pre-season continues and you prepare for 'kick off'. This is not going to make you slow. Regarding strength/hypertroph y training - what kind of growth do you want? total hypertrophy? the much misunderstood functional hypertrophy? Either way, again, i'd keep it simple and work in 1-2 Olympic 'quick' lift derivatives, followed by heavy compound 'slow' movements (Benches, deads, military press, squats). Following these would be your accessory work - typically isolation movements like curls, extensions etc. Dont neglect your core either, and warm up appropriately. Finally there may be a really simple explanation why you squat more than you deadlift. Your don't squat low enough.>>> Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 16, 2007 Report Share Posted May 16, 2007 > > I have provided physiological support for a number of rugby clubs at a variety performance levels and would not advocate training methods that aim to increase aerobic power. > > Repeated sprint ability has been identified as critical to performance in field based team sports such as field hockey, soccer, and rugby union (Spencer et al, 2005). Rugby union activity patterns are characterised by short duration, high-intensity efforts, interspersed with longer, low intensity recovery periods. This is supported by Deutsch and colleagues (2007) who reported, average sprint duration of top level rugby union players is 2.04 s and 3.18 s for forwards and back respectively with forwards spending 4.7 s rucking and mauling, and backs spending 4.2 s. > > Energy contribution during high intensity bouts of work is primarily derived from PCr degradation and anaerobic glycolysis (Spencer et al, 2005). With this in mind it is logical to suggest that increasing the anaerobic power and capacity of a rugby union player would be more beneficial than increasing aerobic power. > > However, it has been suggested (Docherty et al., 1998) that aerobic fitness of rugby union players be developed to enhance recovery during the longer periods of low-intensity activity inherent in rugby union. Increased aerobic fitness has been associated with increased lactate clearance (McGrail et al., 1978) and increased PCr resynthesis (McMahon & , 2002). > > Tabata and co-workers (1994; 1996) reported that intermittent sprint training that primarily stresses anaerobic pathways not only increases anaerobic capacity, but also increases aerobic power more than long duration, moderate intensity exercise designed to stress aerobic pathways. > > To conclude, short duration, high-intensity interval training is the appropriate training method to improve the `fitness' of rugby union players. > ********* , Informative reply but the case in point is for an off season player in a hypertrophy phase. As you know, coaching/training is a combination of art and science - you have identified HIIT as the means by which 'fitness' of rugby union players should be improved (we agree), but this can not be maintained year round. What would you recommend to the individual in question? Many thanks. Mick Morrey Staffs UK Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 16, 2007 Report Share Posted May 16, 2007 Mick, Thanks for the question, this would be my general approach. For a rugby union player in the ‘off season’ Firstly, I would not recommend a specific hypertrophy phase. I presume this is part of the preparation phase of a linear, periodised training model? The linear periodised training model as conceptualised by Matveyev (1965), and popularised by Tudor O. Bompa, has been criticised for being inappropriate for athletes in modern competition calendars and for ignoring biological adaptation (Verhoshansky, 1998). Focussing on the former criticism, many sports require the trained state acquired not only to be maintained but further developed in season, as preparation periods are insufficient in length for fundamental preparation (Verhoshansky, 1998). I would use the ‘off season’ to build on gains made during the previous season (as would everyone). I would do this via implementation of a conjugated training system, where several training variables are trained simultaneously. For example, any hypertrophic gains achieved during a preparation phase (linear model) would be difficult to maintain during subsequent strength/power mesocycles. Using a conjugate training method (i.e. training strength, power and hypertrophy simultaneously) would ensure all variables were trained at the same time with no one aspect becoming ‘detrained’. With regard to rugby specific conditioning, I would recommend increasing anaerobic power and capacity employing the methods outlined in my previous post. I see no reason why this cannot be improved whilst also working hard in the gym. As long as volume and intensity are manipulated correctly I see no reason why HIIT cannot be performed all year round. Omitting this kind of training during off/pre-seson may leave athletes more work to do pre-season to achieve previous fitness levels due to detraining. Cheers, Chapman, Northampton, UK I look forward to a reply, the other posts are getting me to evaluate my training methods, and think critically. ======================== <<<, Informative reply but the case in point is for an off season player in a hypertrophy phase. As you know, coaching/training is a combination of art and science - you have identified HIIT as the means by which 'fitness' of rugby union players should be improved (we agree), but this can not be maintained year round. What would you recommend to the individual in question?>>>> Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 17, 2007 Report Share Posted May 17, 2007 Hi , Great email. I understand what you are saying and I guess I have had those results where you periodise (in a linear fashion) and my size gains would decrease over the strength and power periods! I have always trained like this as I thought it was the best way to train, i.e. Bompa popularising it. Also it is usually so stressed that you must work on a strength phase prior to implimenting Explosive Lifts-maybe for the beginner athlete. Already from this site, I have learnt so much-Thank you Tom Watford UK ================================ Re: Rugby Union Training Mick, Thanks for the question, this would be my general approach. For a rugby union player in the ¡off season¢ Firstly, I would not recommend a specific hypertrophy phase. I presume this is part of the preparation phase of a linear, periodised training model? The linear periodised training model as conceptualised by Matveyev (1965), and popularised by Tudor O. Bompa, has been criticised for being inappropriate for athletes in modern competition calendars and for ignoring biological adaptation (Verhoshansky, 1998). Focussing on the former criticism, many sports require the trained state acquired not only to be maintained but further developed in season, as preparation periods are insufficient in length for fundamental preparation (Verhoshansky, 1998). I would use the ¡off season¢ to build on gains made during the previous season (as would everyone). I would do this via implementation of a conjugated training system, where several training variables are trained simultaneously. For example, any hypertrophic gains achieved during a preparation phase (linear model) would be difficult to maintain during subsequent strength/power mesocycles. Using a conjugate training method (i.e. training strength, power and hypertrophy simultaneously) would ensure all variables were trained at the same time with no one aspect becoming ¡detrained¢. With regard to rugby specific conditioning, I would recommend increasing anaerobic power and capacity employing the methods outlined in my previous post. I see no reason why this cannot be improved whilst also working hard in the gym. As long as volume and intensity are manipulated correctly I see no reason why HIIT cannot be performed all year round. Omitting this kind of training during off/pre-seson may leave athletes more work to do pre-season to achieve previous fitness levels due to detraining. Cheers, Chapman, Northampton, UK I look forward to a reply, the other posts are getting me to evaluate my training methods, and think critically. ============ ========= === > > I have provided physiological support for a number of rugby clubs at a variety performance levels and would not advocate training methods that aim to increase aerobic power. > > Repeated sprint ability has been identified as critical to performance in field based team sports such as field hockey, soccer, and rugby union (Spencer et al, 2005). Rugby union activity patterns are characterised by short duration, high-intensity efforts, interspersed with longer, low intensity recovery periods. This is supported by Deutsch and colleagues (2007) who reported, average sprint duration of top level rugby union players is 2.04 s and 3.18 s for forwards and back respectively with forwards spending 4.7 s rucking and mauling, and backs spending 4.2 s. > > Energy contribution during high intensity bouts of work is primarily derived from PCr degradation and anaerobic glycolysis (Spencer et al, 2005). With this in mind it is logical to suggest that increasing the anaerobic power and capacity of a rugby union player would be more beneficial than increasing aerobic power. > > However, it has been suggested (Docherty et al., 1998) that aerobic fitness of rugby union players be developed to enhance recovery during the longer periods of low-intensity activity inherent in rugby union. Increased aerobic fitness has been associated with increased lactate clearance (McGrail et al., 1978) and increased PCr resynthesis (McMahon & , 2002). > > Tabata and co-workers (1994; 1996) reported that intermittent sprint training that primarily stresses anaerobic pathways not only increases anaerobic capacity, but also increases aerobic power more than long duration, moderate intensity exercise designed to stress aerobic pathways. > > To conclude, short duration, high-intensity interval training is the appropriate training method to improve the `fitness' of rugby union players. > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 17, 2007 Report Share Posted May 17, 2007 > > Mick, > > Thanks for the question, this would be my general approach. > > For a rugby union player in the `off season' > > Firstly, I would not recommend a specific hypertrophy phase. I presume this is part of the preparation phase of a linear, periodised training model? > > The linear periodised training model as conceptualised by Matveyev (1965), and popularised by Tudor O. Bompa, has been criticised for being inappropriate for athletes in modern competition calendars and for ignoring biological adaptation (Verhoshansky, 1998). Focussing on the former criticism, many sports require the trained state acquired not only to be maintained but further developed in season, as preparation periods are insufficient in length for fundamental preparation (Verhoshansky, 1998). > > I would use the `off season' to build on gains made during the previous season (as would everyone). I would do this via implementation of a conjugated training system, where several training variables are trained simultaneously. For example, any hypertrophic gains achieved during a preparation phase (linear model) would be difficult to maintain during subsequent strength/power mesocycles. Using a conjugate training method (i.e. training strength, power and hypertrophy simultaneously) would ensure all variables were trained at the same time with no one aspect becoming `detrained'. > > With regard to rugby specific conditioning, I would recommend increasing anaerobic power and capacity employing the methods outlined in my previous post. I see no reason why this cannot be improved whilst also working hard in the gym. As long as volume and intensity are manipulated correctly I see no reason why HIIT cannot be performed all year round. Omitting this kind of training during off/pre-seson may leave athletes more work to do pre-season to achieve previous fitness levels due to detraining. > ********* , Again, thanks for the reply. I tend to disagree with your approach in certain areas but before I establish those I belive you are mistaken in your interpretations of various periodization methods. Conjugated periodization is defined by Siff thusly: - 'The conjugate model involves successfully introducing into the training program, separate, specific means, each of which has a progressively stronger training effect, and coupling them sequentially to create favourable conditions for eliciting the cumulative effect of all training loads.' This system is not one that simply involves parallel training of various motor abilities. It concerns going from least to most intense while all the time eliciting the cumulative effect. Eg: - Jumping exercises Barbell exercises Jumps with weights Depth jumps It has been misinterpreted by many a western coach, as a result I believe of the rising popularity of all things Westside barbell orientated, where various strength qualities are 'conjugated' - in this case ME RE and DE. The basic Westside method itself more closely resembles a concurrent approach - one which many Russian scientists frowned upon, and Verkoshanksy himself recommended for novice athletes. It can however, exist in a conjugated sequence approach. Concerning what is commonly termed 'western' or linear I also believe this to be grossly misinterpreted. In the Verkoshansky's article I believe you are referring too (THE END OF " PERIODIZATION " IN THE TRAINING OF HIGH PERFORMANCE SPORT), he is highly critical of Matveyev who differs in his approch to Bompa somewhat. Bompa's approach suffers as a result of the simplistic view that Matveyevs approach has. For example - When striving to develop one quality, others are maintained - a fact missed by many. Your concurrent approach simply does not provide enough displacement from the training state to have the desired effect of bringing up multiple qualities at the same time - sort of like a jack of all trades, master of none. This is not to say however that the original poster (OP) may not benefit. Maintenance of qualities is not as difficult as you make out imo - it just involves a change in the balance of work performed in the gym. There would be no problem in including a hypertrophy phase. Concerning Rugby Union - I did originally use Aerobic power as an example to the OP that not all aerobic work would 'slow him down' as well as highlight that aerobic work can be performed in intervals. Regarding the OP, we have to generalise here as I don't think he has informed us of his position but more and more research (Deutsch et al 2007, Duthie et al 2006) highlights the importance of position specific fitness. Deutsch points out that forwards perform more high intensity work with less rest (anaerobic capacity), whereas Duthie notes that backs perform more sprint work - we still however have to apply this to our OP, so imo, at this stage of the season (off season), his main conditioning should include intervals (long and short), the intensity/specificity of which can be increased as the season nears. Hypertrophy work: - Again, generalising, but this could comprise of 3-4 sets x 8-12, 5x5, even 10x3 if the load/rest is manipulated accordingly. Calories are obviously of vital importance here also. Just a final question - what protocol would you use to improve anaerobic power via intervals? Just curious. Mick Morrey Rambling in staffordshire UK Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 31, 2007 Report Share Posted May 31, 2007 Mick, Apologies for the late reply, I have been reading in response to your previous post. I agree that I have misinterpreted some of what I have read regarding training methodology and that concurrent training during the pre/off - season is not ideal except for novice athletes. From what I have read I would consider using the pre/off-season as the main adaptation cycle (MAC) and aim to maintain or progress gains during the season. How I would do this optimally I have not yet decided. Addressing your question on increasing anaerobic power via interval training; Anaerobic power has been defined as the rate of ATP splitting (in the absence of oxygen), whilst anaerobic capacity is the total amount of ATP that can be split via anaerobic processes. I would employ short duration (under 30 s) maximal effort intervals with rest periods that do not allow complete recovery (less than 3 min). This type of training has been proven to increase both anaerobic power and capacity probably as a result of an increase in number and activity of anaerobic enzymes (e.g. CK, AK, PFK, etc). Cheers, Chapman Northampton, UK P.s. excuse may laziness in not adding references, I can add these on request. Mick wrote: > > Mick, > > Thanks for the question, this would be my general approach. > > For a rugby union player in the `off season' > > Firstly, I would not recommend a specific hypertrophy phase. I presume this is part of the preparation phase of a linear, periodised training model? > > The linear periodised training model as conceptualised by Matveyev (1965), and popularised by Tudor O. Bompa, has been criticised for being inappropriate for athletes in modern competition calendars and for ignoring biological adaptation (Verhoshansky, 1998). Focussing on the former criticism, many sports require the trained state acquired not only to be maintained but further developed in season, as preparation periods are insufficient in length for fundamental preparation (Verhoshansky, 1998). > > I would use the `off season' to build on gains made during the previous season (as would everyone). I would do this via implementation of a conjugated training system, where several training variables are trained simultaneously. For example, any hypertrophic gains achieved during a preparation phase (linear model) would be difficult to maintain during subsequent strength/power mesocycles. Using a conjugate training method (i.e. training strength, power and hypertrophy simultaneously) would ensure all variables were trained at the same time with no one aspect becoming `detrained'. > > With regard to rugby specific conditioning, I would recommend increasing anaerobic power and capacity employing the methods outlined in my previous post. I see no reason why this cannot be improved whilst also working hard in the gym. As long as volume and intensity are manipulated correctly I see no reason why HIIT cannot be performed all year round. Omitting this kind of training during off/pre-seson may leave athletes more work to do pre-season to achieve previous fitness levels due to detraining. > ********* , Again, thanks for the reply. I tend to disagree with your approach in certain areas but before I establish those I belive you are mistaken in your interpretations of various periodization methods. Conjugated periodization is defined by Siff thusly: - 'The conjugate model involves successfully introducing into the training program, separate, specific means, each of which has a progressively stronger training effect, and coupling them sequentially to create favourable conditions for eliciting the cumulative effect of all training loads.' This system is not one that simply involves parallel training of various motor abilities. It concerns going from least to most intense while all the time eliciting the cumulative effect. Eg: - Jumping exercises Barbell exercises Jumps with weights Depth jumps It has been misinterpreted by many a western coach, as a result I believe of the rising popularity of all things Westside barbell orientated, where various strength qualities are 'conjugated' - in this case ME RE and DE. The basic Westside method itself more closely resembles a concurrent approach - one which many Russian scientists frowned upon, and Verkoshanksy himself recommended for novice athletes. It can however, exist in a conjugated sequence approach. Concerning what is commonly termed 'western' or linear I also believe this to be grossly misinterpreted. In the Verkoshansky's article I believe you are referring too (THE END OF " PERIODIZATION " IN THE TRAINING OF HIGH PERFORMANCE SPORT), he is highly critical of Matveyev who differs in his approch to Bompa somewhat. Bompa's approach suffers as a result of the simplistic view that Matveyevs approach has. For example - When striving to develop one quality, others are maintained - a fact missed by many. Your concurrent approach simply does not provide enough displacement from the training state to have the desired effect of bringing up multiple qualities at the same time - sort of like a jack of all trades, master of none. This is not to say however that the original poster (OP) may not benefit. Maintenance of qualities is not as difficult as you make out imo - it just involves a change in the balance of work performed in the gym. There would be no problem in including a hypertrophy phase. Concerning Rugby Union - I did originally use Aerobic power as an example to the OP that not all aerobic work would 'slow him down' as well as highlight that aerobic work can be performed in intervals. Regarding the OP, we have to generalise here as I don't think he has informed us of his position but more and more research (Deutsch et al 2007, Duthie et al 2006) highlights the importance of position specific fitness. Deutsch points out that forwards perform more high intensity work with less rest (anaerobic capacity), whereas Duthie notes that backs perform more sprint work - we still however have to apply this to our OP, so imo, at this stage of the season (off season), his main conditioning should include intervals (long and short), the intensity/specificity of which can be increased as the season nears. Hypertrophy work: - Again, generalising, but this could comprise of 3-4 sets x 8-12, 5x5, even 10x3 if the load/rest is manipulated accordingly. Calories are obviously of vital importance here also. Just a final question - what protocol would you use to improve anaerobic power via intervals? Just curious. Mick Morrey Rambling in staffordshire UK Quote Link to comment Share on other sites More sharing options...
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