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Uksca presentation

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Uksca presentation

  1. 1. Tony O’BrienMSc, MSc, Cert EdRugby Pre-Season
  2. 2. OverviewNeeds AnalysisAthlete Profile & Test ResultsSummary of 3 Months Training Weeks 9-11/ 17-19 Evaluation and Future Plans
  3. 3. Needs Analysis(Cunniffe et al., 2009)
  4. 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 highintensity activity which cumulated into a 1: 5.7 workratio. (Cunniffe et al., 2009)Forwards within a game commenced 41% of their sprintsfrom a standing start typically lasting 2.5 seconds whichwould result in players covering about 15 m. (Duthie etal., 2006)
  5. 5. Needs Analysis (Set Piece)Front row responsible for generating 38% of the total forceof the scrum with individual contributions of 140% of bodyweightPack forces which ranged from 6210 to 9090 NThe primary function of the tighthead will be that of a lifterand therefore, the prominent biomechanical action is thesimultaneous triple extension of hips, knees and ankle inorder to thrust the jumper into position.GPS would not detect the volume of isometric forcegenerated within the scrum.
  6. 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 interms of goals and expectations of the programme
  7. 7. Tests Results (Pre-season)Body Fat 22% (16%)Vertical Jump 60.96 cmT-Test 10.3 SecsSquat 1RM 140 Kg (175KG)Bench 1RM 110 KgClean 1RM 80 KgSpeed (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. 8. Summary of 3 Month Plan Weeks 1-3 Technique Work (OL Lifts) Weeks 4-8 Anatomical Adaptation (Hypertrophy3-6 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 restfacilitates rep execution (Haff et al., 2003).
  9. 9. ExerciseWeek (09)Max StrengthSets Reps %1RM RestSquat 4 5-4-3-2-4 80-95 3-4 minsBench 4 5-4-3-2-4 80-95 3-4 minsDeadlift 4 5-4-3-2-4 80-95 3-4 minsDB Bent OverRow6 6 80-95 3-4 minsRussian Twists 6 6 35-40 3-4 mins
  10. 10. Session Code: P2Structure/Exercises Sets RepsRest RatioBtw SetsDuration(mins) Volume TotalsTraining Phase:Max StrengthWarm-upFormDrills/DynamicWU 10PlyometricsDepth Jumps 180Turn 5 8 01:10 40Side Throws (MB) 5 10 01:10 50Alt Bounding 8 10 01:10 80Overhead throws(MB) 5 10 01:10 25 50Cool Down 5
  11. 11. Monday (Wk 09) Tuesday Wednesday Thursday FridayPlyometrics Weight PlyometricsSession P110.30am Training 10.30amSession P210.30amWeight Session 2 WeightTraining 12pm Training 12pmSession 1 Session 3Skill 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
  12. 12. Plisk & Stone, 2003
  13. 13. Exercise Reps LoadPower Clean 3x4/2, 2x2/1 30/45 Secs 4 93Exercise Volume 372Intensity 88.57%Overhead Full Squat 3x4/2, 2x2/1 30/45 Secs 4 60Exercise Volume 240Intensity 83.33%Deadlift 3x4/2, 2x2/1 30/45 Secs 4 143Exercise Volume 572Intensity 89.38%Barbell Bench Row 3x4/2, 2x2/1 30/45 Secs 4 102Exercise Volume 408Intensity 92.73%SLD (L/R) 5x6/3 30 Secs 6 35Exercise Volume 210Intensity 77.78%Wood Chop (cables)(L/R) 5x6/3 30 Secs 6 15Exercise Volume 90Intensity 60.00%
  14. 14. Session Code: Sp 4 Structure/Exercises Distance (m) Reps Rest Ratio Duration (mins) Distance Totals (m)Training Phase: MaxSpeedWarm-upFormDrills/Dynamic WU 10Speed SessionResistance SprintStarts 10 4 01:10 40T-Drill 20 4 01:10 80Shadow ZigzagSprints 20 4 01:10 80Off-Floor AgilitySptints 15 4 01:10 30-35 60Cool Down 5
  15. 15. Monday (Wk 17) Tuesday Wednesday Thursday FridaySpeed and Agility Weight Speed and AgilityTraining 10.30am Training 10.30am Training 10.30amWeight (40 mins) (Sp 3) Session 2 (40 mins) (Sp 4) WeightTraining 12pm Training 12pmSession 1 Session 3Skill Session2.30pmSkill Session2.30pmSkill Session2.30pmSkill 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)
  16. 16. Tests Results (Pre-season) Results (Pre-power)Body Fat 22% 18% (-2%)Vertical Jump 60.96 cm 71.12 cmT-Test 10.3 Secs 9.6 SecsSquat 1RM 140 Kg 170.5 KgBench 1RM 110 Kg 115.5 KgClean 1RM 80 Kg 105 KgSpeed (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
  17. 17. Evaluation and Future PlansBetter communication between S&C coach and teamcoaches in terms of volume and intensity. Post- season testing would provide a more conciseevaluation of the player and thus contribute to a moreprecise pre-season programme.Look to move away from a block periodisation modeland possible alternate between strength and powerprogrammes on a weekly basis.
  18. 18. References Cunniffe, B., Proctor, J., Baker, J. S., & Davies, D. (2009). An evaluation of the physiologicaldemands of elite rugby union using global positioning system tracking software. Journal ofStrength and Conditioning Research. 23(4)/1195-1203. Gilbert, G., & Lees, A. (2005). Changes in the force development characteristics of musclefollowing 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 anddisplacement during clean pull. Journal of Strength Conditioning Research. 17:95-103 Kraemer, W.J. (2000). Endocrine responses to resistance exercise. In: Essentials of StrengthTraining and Conditioning (2ndEd). 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 andmethods of resistance training- A coaching perspective. Sports Biomechanics. 1: 79-103.Verkhoshansky, Y.U. (1966). Perspectives in the development of speed strength preparationin the development of jumper. Track and Field. 11-12. Tan, B.(1999). Manipulating Resistance Training Program Variables to Optimise MaximumStrength in men. Journal of Strength and Conditioning Research. 13(3), 289–304.

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