How This Programming WorksStep One: Notify the Colts S&C Coaching staff (Kevin) you would like to participatein the S&C programming projectStep Two: Sit down with the Colts S&C Coach and conduct a Needs AnalysisStep Three: Complete a test batteryStep Four: Receive your individual macro / meso & micro cyclesStep Five: Take ownership of YOUR programme and get lifting What This Project IsThis project is an investment by Harrogate Rugby & Colts in YOU. It is aninvestment of time, knowledge and resources to give you the best possibleopportunity at meeting and SURPASSING your athletic potential, which will hopefullylead to your progression to Harrogate Senior 1st XV.Rugby Union is a multi-faceted sport that requires high levels of physical fitness froma range of physiological components, as well as hand eye co-ordination, spatialawareness, technical competency. All within limited space, and the prospect ofsomeone hitting you extremely hard on a regular basis.Rugby is a sport that requires a variety of physiological components.Strength is required to control not only yourself, but your opponent(s), makingtackles, breaking through tackles & dominating at the ruck or maul.Strength-Speed / Speed-Strength (Power) is required to dominate the space infront of you, whether it is in attack or defence. Yes be strong, but can you apply thatforce quickly? Can you beat your opponent and get them on the back foot?Speed is required to beat a defensive line or tackle. It is required to allow you tocover the ground to make the covering tackle.Anaerobic capacity is required to allow you to make continued short intense sprintsthat the game is made up of.Maintenance during a competitive season you will not be able to train as intenselyas you can during pre season and sessions are required to suit individual needsfollowing games or to assist in rehabilitation.
The programming involved is a structured, progressive, PERIODISED training plan.Periodisation is the process of structuring and progressing your training into speciﬁccycles, in order to control the volume, intensity and training adaptations you areseeking. By doing so, you can actively seek peak performance on a more reliablebasis. Example of Periodised Annual PlanThis is something you will receive as part of your programming. Annual Strength & Conditioning PlanClub Harrogate ColtsPeriod ExampleDevised By Kevin Shattock - Podium Performance Week Number Detail 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 Testing GPP SSP Phase PC Competition Peak High+ High Weekly Medium Volume Light Rest High+ High Weekly Medium Intensity Light Rest Hypertrophy 1 1 1 1 2 2 2 2 Strength 1 1 1 1 2 2 2 2 Strength-Speed 1 1 1 1Emphasis Speed-Strength 3 3 3 3 1 1 1 1 Speed 2 2 2 2 Anaerobic Conditioning 3 3 3 3 Maintenance
In periodisation, the training year is broken up into cycles:Macro Cycle: This is the annual plan or overview of your training year / season.This plan seeks to identify and structure the physiological components and trainingadaptations you require to meet the needs of your playing season.The annual plan that takes into consideration:General Preparation Phase (GPP)Sports Specific Phase (SSP)Pre Competition Phase (PC)Competition Phase (CP)Peak Performance (PP)Meso Cycle: These are the four week cycles that address a specific physiologicalcomponent or desired training adaptations.Within this programming the choice of mesocycles will focus on:Hypertrophy (Mass)StrengthStrength-SpeedSpeed-StrengthAnaerobic CapacityMaintenanceMicro Cycle: These are the weekly or daily training sessions indicating theexercises, volume & intensity you will complete.The following is an indication of how the plan may be structured:General Preparation (GPP) = Off Season, 4 – 8 weeks durationHypertrophy, StrengthSports Specific (SSP) = Pre Season, 4 – 8 weeks durationHypertrophy, Strength, Strength-Speed, Anaerobic ConditioningPre Competition (PC) = Prior to Season Start / Friendly Games etc;2 - 4 weeks durationStrength-Speed, Speed-Strength, Anaerobic ConditioningCompetition (CP) = However long your season or competition lasts, 12 – 40 weeksMaintenance, Individual focus on physiological deficiencies
Peak Performance (PP) = Focused period of times looking to hit and maintain topform, 1- 3 weeks.Individual requirementsThis is only a guide to demonstrate the periodisation of training. This programme isdesigned to be individual to YOU, and allow YOU, the player to develop thephysiological components that: Need to be improved Develop physiological characteristics to suit your position To meet the positional requirements asked of you by your coaches To develop the physiological components that will allow you to move up playing levels To develop the physiological components to allow you to increase your performance To develop the physiological characteristics to turn potential into performance
Example of Meso & Micro Cycle Session Exercise Notation Notes Deadlift 4 x 5 @ 85% 1 Knuckles facing you Chins 3 x Max @ BW Bench Press 3 x 5 @ 85% Use the Arnold variation 2 DB Shoulder Press 3 x 5 @ 85% Hindu Press Ups 3 x 10 @ BW Front Squat 3 x 5 @ 85% Cycle One Week 1 – 3 Bent Over Row 3 x 5 @ 80% Strength 3 DB Reverse Lunge 3 x 5EL @ 80% Feet Elevated Inverted 3 x Max @ BW Row Incline Bench Press 3 x 5 @ 85% 4 DB Shoulder Press 3 x 5 @ 85% Alt DB Bench Press 3 x 5EA @ 85% Technique, technique, 2 Position Snatch 4 x 2 @ 60% technique. As this lift will become important in later meso cycles Hang Clean 3 x 3 @ 60% 5 Focus on technique and holding the bottom Overhead Squat 3 x 5 @ 70% position for 1 – 2 seconds.KeySA = Single Arm SL = Single LegEA = Each Arm EL = Each Leg ES = Each SideDB = Dumb Bell KB = Kettlebell MB = Med BallBW = Bodyweight Alt = Alternate
Programme DetailsSessionsThe programme is split into sessions rather than days. This will allow you topersonalise the sessions to meet your personal schedule and allow rest days whenyour body needs it. All the sessions in the micro cycle need to be completed in aweek and make sure you complete all the prescribed sessions, not just the ones youlike or enjoy.Weight PrescriptionsThe programmes use percentages to prescribe weights for each working set. Theseweights may need to be adjusted for certain individuals for a number of possiblereasons. What I would suggest for all level of athletes is the mantra of:Form over load.The weight prescribed is a percentage of your 1 repetition maximum (1RM).For example if your 1RM in the squat is 100kg and the prescription is 5 x 5 @ 80%,you would lift 5 sets of 5 reps at 80kg (80%).The movement of the lift can sometimes be just as, if not more, crucial than the load(kg) on the bar. This is especially true at the advanced levels when completing liftssuch as the Olympic lifts and their variations.If this is the case, my suggestion is for the athlete to lift with a weight based on “feel”and then follow the programmes weight progressions based on that new startingweight. In all situations these percentages are flexible, and there may be times whenit is appropriate to adjust them.TestingAs mentioned above, testing should be an extremely important part of a trainingprogramme. It advises you of your starting point and more importantly, measuresimprovement. I would encourage all players and athletes to undergo a specific testbattery every eight weeks.
NotationsPrescriptions will be given using the following formula:Exercise: Sets, Reps and Intensity (Load)For example:Squat: 3 x 5 @ 85%This would be completing a squat exercise for 3 sets of 5 reps at a load of 85% of1RM.UnloadingThis term generally refers to the end of a meso cycle and often lowers the volumeand / or intensity to provide a period of recovery, before progressing to the next mesocycle.RecoveryYour second mantra should be:Quality over quantityRest as you need to. 2 – 3 minutes in between sets is generally a good starting point.When completing a high volume session or heavy load session the requirement mayincrease to 4 – 5minutes.For the Anaerobic Conditioning sessions you will be given a work rest ratio. The firstnumber is the work period, the second the rest period.For example: 1:4This would mean if you worked for 10seconds you should rest for 40seconds.TempoTempo is the speed in which you perform the lift or a certain aspect of the lift. Tempois a variable you can manipulate to vary workouts or create conditions in which tofocus your attention on specific physiological characteristics. Tempo is usuallydictated by four numbers following the exercise prescription / notation.The first number refers to the eccentric muscle contraction of the lift. Eccentric iswhen a muscle lengthens, and this usually occurs in the lowering or negative part ofthe lift.
The second number is the time between the finish of the eccentricand concentric muscle contractions.The third number is the concentric muscle contraction. Concentric muscle action iswhere the muscle shortens, traditionally the lifting or positive part of the exercise.The fourth number is the time between the completion of the concentric action andbeginning of the next repetition.An X indicates performing the movement as quickly as possible.For example; A squat with the tempo 4010 would mean that the athlete takes 4seconds to lower the bar (flexing the hip &knee) into the bottom position, does notpause, takes 1 second to extend the knees and hip back to the standing position, andcompletes the next repetition without a pause.Squat: 10 x 10 @ 60% 4010ExercisesMost of the exercises prescribed will be familiar to athletes. However, for some ofthe more unusual or less well known, or simply to refresh your memory, please visit:www.youtube.com/ppsccoachingFurther information, articles and guidance for S&C can be found at:www.facebook.com/ppsccoaching
Warming UpFor the warm up I would suggest the following protocol: R A M PR = RaiseA = ActivateM = MobiliseP = PotentiateRaise - Start with 2 – 3minutes movement that will increase the heart rate, bloodflow, core & muscle temperature.Activate – Look to activate the muscle groups you will be using within the session.Mobilise – The muscular and skeletal system (joints) with dynamic movementPotentiate – Increase the level of intensity with regards to movement to prepare forthe session ahead. This may include using an unload barbell to go through themovements you will be completing during the session.Remember you are warming and preparing the body for a session. The warm upshould not look or feel like a session.