The document provides an athlete profile and needs analysis for a 22 year old male semi-professional rugby player. It analyzes the physical and physiological demands of rugby, including high aerobic and anaerobic demands, high levels of strength, power, acceleration and agility. It also discusses common injuries in rugby and injury mechanisms. A 3-month training program is proposed focusing on hypertrophy, maximal strength, and speed-strength development. Pre and post testing results show improvements in body composition, jumping, sprinting and strength.

2. Athlete Profile
Age: 22
Gender: Male
Training Age: 3
Playing Age: 8
Position: Full Back / Wing
Current Status: Semi Professional

3. Needs analysis (Sport)
•80 Minute intermittent contact sport
▪ Places high demands on the anaerobic and aerobic energy
systems. (Gabbett, 2002, Appleby, 2012)
▪ Requires high levels of acceleration, agility, muscular strength and
power along with maximal aerobic power. (Gabbett et al, 2008)
•Up to 10,000m can be covered (Meir et al., 2001)
▪ Including walking, jogging, sprinting deceleration and change of
direction.
▪ Backs typically covering more distance than forwards. (Brewer et al,
1995; Meir et al, 1993, Mclellan et al, 2011)

4. Needs Analysis (Sport)
•Up to 40 tackles per game (Brewer & Davis, 1995)
▪ Repeated high force generation and acceptance.
•Average of 35 sprints per game (Gabbett, 2011)
▪ Majority being <20m
▪ Greater repeated sprint ability = more time performing high speed
running.

5. Injury
•Musculotendinous injuries to lower limb are the
most common. (Hoskins et al., 2006)
▪ Knee 8.0 – 27.7%
▪ Hamstring & Groin 8.0-19.7%
▪ Ankle 6.0-12.4 % (Seaward et al., 1993; Gibbs,
1994; Orchard, 2004; Gabbett &
Damrow, 2005)
• 38.8 - 91% occur during contact
(Hoskins et al., 2006; Gabbett, 2005b)
•Shoulder Injuries most common in junior players
followed by the knee. (Gabbett, 2008)

6. ACL Injury & Hamstring Strains
•Knee valgus and anterior tibial sheer force during
rapid deceleration (Berns et al., 1992; Markolf, 1995; Hewett et al., 2005a, 2005b;
Wallace et al., 2012)
•Non contact hamstring strain mechanisms
▪ High speed running (Yamamoto, 1993; Woods et al.,2004)
▪ Stretching movements (Askling et al., 2002; 2003)
• Both result in high velocity eccentric loading

7. Needs Analysis (Athlete)
Test Mean Score Reference
Body Mass (Kg) 80-94
Gabbett,2000;
Gabbett et al, 2011
Body Fat (%) 15.2 ± 4.1 Gabbett, 2006
1Rm Squat (Kg) 165
Baker, 2003; Baker and
Nance, 2001; Baker et al,
1999
1Rm Bench Press 130
Baker, 2003; Baker and
Nance, 2001; Baker et al,
1999
Vertical Jump (Cm) 38.1 Gabbett, 2000
10M (Sec) 1.71 Baker and Nance, 1999
40 M (Sec) 5.32 Baker and Nance, 1999
Table 1: Mean physiological and anthropometric test results from the literature

8. Needs Analysis
High Moderate Low
Max Strength Y
Power Y
Acceleration Y
Top End Speed Y
Agility Y
Strength
Endurance
Y
Power Endurance Y
Anaerobic Y
Aerobic Y
Mobility Y
Table 2: Representation of the requirements of different biomotor abilities in rugby league.

9. Testing
Test Result
Body mass (Kg)
89
Body Fat % 15.6
Counter Movement Jump (cm)
38
T - Test (Sec) 11.3
1/2 Squat (parallel) 1RM (Kg) 130 (1.46 X BM)
Bench press 1RM (Kg) 105 (1.18 X BM)
10 M (Sec) 1.89
40 M (Sec) 4.98
30-15 (VIFT) 16.5
Table 3: Pre-programme test results.

10. Goals
Athletes
Increase muscle mass
- Periodized resistance training,
- Hormonal manipulation
Increase 1RM scores for Bench Press & Squat
- High intensity resistance training including Olympic lifts and derivatives
Coaches
Improve 10m time
-Analyse technique
- Combine maximal strength training with high velocity, full acceleration and
plyometric training.
Test Data
Improve vertical jump & 10 M
-Olympic Style and full acceleration lifts (I.e. Squat jumps)
- Plyometric training.

11. 3 Month Summary
Mesocycle 1&2 (wk1-6)
-Anatomical Adaptation (Hypertrophy)
The development of anthropometric and physical qualities is fundamental to progression (Duthie,
2006).
Mesocycle 3 (wk7-10)
- Maximal Strength Development.
Power is largely dependant upon magnitude of maximal force production (Turner, 2009)
Mesocyle 4 (wk11-14)
- Speed Strength -Including plyometrics
Strength and power qualities are necessary for improving running velocity and the ability to change
direction (Duthie,2006).

12. 3 Month Summary

13. Implementation
Table 4: Weekly break down for week 5 of the program.
Week 5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Am
Lower
body
Upper
body
Upper
Body
Passive
rest
Pm Oly Tech
Lower
Body
Sprints

14. Implementation
Session Code W5A Weight (Kg)
Intensity (%
1Rm)
Reps Sets Rest (Sec) T:U:T
Front Squat 70 65 8-10 4 60 3:1:1:1
Deadlift (Clean) 100 70 8-10 4 60 3:1:1:1
Leg Press 170 (10RM) 8-10 4 60 3:1:1:1
RDL (Snatch) 70 (10RM) 8-10 4 60 5:1:1:1
Leg Ext 110 (10RM) 8-10 4 60 5:1:1:1
Leg Curl L12 (10RM) 8-10 4 60 5:1:1:1
Calf Raise
(Seated)
30 (20RM) 15-20 4 60 5:2:1:2
Table 5: Example Lower Body session (Hypertrophy).

15. Implementation
Week 9 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Am
Weights
wk 9
session A
Speed
Session
Oly Tech
Weights
Session
B
Game Rest
Pm
Accel
Tech
Skill/
Conditioni
ng
External
Club
External
Club
Table 5: Weekly break down for week 9 of the programme.

16. Implementation
Session Code W9-B Weight (Kg) Reps Sets Rest (Sec)
Back Squat 135 5 4 >180
Bench Press 100 5 4 >180
Chins 20 5 4 >180
Military Press 55 5 4 >180
RDL 110 5 4 >180
Bent Over Row 80 5 4 >180
Table 6: Example maximal strength session

17. Implementation
Energy system training
Adapted from Baker
(2011); Buchheit, 2008)
69M
35M
W:R 1:1
15 Secs at 100% VIFT with 15 Secs at 50%VIFT
Session Duration 13 Min
10 Reps X 2 Sets 3 Min rest between sets.

18. Implementation
Energy system training (Alternative session)
(Buchheit, 2008)
W:R 1:1
30 Secs at 93% VIFT with 30 Secs rest
Session Duration 23 Min
10 Reps X 2 Sets 3 Min rest between sets.
30 M
29 M
3 X 30M Shuttle + 29M

19. Implementation
Strength – Speed
Wk 13 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM STR-SPD(A)
External (Club)
Skill/ conditioning
Light Plyo (B)
Game REST
PM Skill/ conditioning Heavy Plyo (A) SRT-SPD(B) Skill
Table 7: Weekly breakdown for week 13 of the programme.

20. Implementation
Session
Code w13-A
Weight
(Kg)
Intensity
(%1RM)
Reps Sets
Rest
(Sec)
Snatch 50
Approx
70
2/2
(Cluster)
4 >3m
*Back
Squat
135 90 3 3 >3m
Bench
Press
60 50 5 4 >3m
Chins
Body
weight
5 4 >3m
Push
Press
55 70 5 4 >3m
Table 8: Example strength - speed session

21. Implementation
Session Code P13-B Reps Sets W:R Rest (sec) Total Volume
A1 Pogos 10 5 1:10 45 50
A2
MB side
throws
10 5 1:10 45
B1
High Knee
Bounds
5 e/s 5 1:10 45 50
B2
MB OH
Throws
5 5 1:10 45
C1
Med ball drop
pass
8 4 1:10 90 32
100-150 contacts for intermediate athlete (Baechle & Earle, 2008)
132
Table 9: Example plyometric session

22. Monitoring - Resistance Training

23. Post test results
Test Pre Post
Body Mass (Kg) 89 94
Body Fat % 15.6 14.4
Counter movement jump
(Cm)
38 46
T- Test (Sec) 11.3 10.2
1/2 Squat (parallel) 1RM
(Kg)
130 (1.46 X BM) 147.5 (1.57 X BM)
Bench press 1RM (Kg) 105 (1.18 X BM) 115 (1.22 X BM)
10 M (Sec) 1.89 1.85
40 M (Sec) 4.98 4.9
30-15 (VIFT) 16.5 19
Table 10: Pre and post programme test comparisons.

24. Evaluation
• Introduce Olympic lifts into hypertrophy and max strength sessions now
athlete is familiar and competent.
• Progress on to SPD-STR session using a low load whilst using a
maintenance session for Max Strength and STR-SPD.
• Use of Kelly (2007). Planning and monitoring training loads during the
competition phase in team sports to aid in the planning and recovery of
sessions.
• Monitor Session Rate of Perceived Exertion to calculate Training load,
strain and monotony (Comyns & Flanagan, 2013)

25. References
• Appleby B, newton RU, and cormie P. Changes in strength over a 2-year period in professional rugby union players. J strength cond res
26: 2538–2546, 2012.
• Baker, d. (2011). Recent trends in high intensity aerobic training for field sports. UK strength and conditioning association journal.
2011,22:3-8
• Baker D, nance S. The relation between running speed and measures of strength and power in professional rugby league players. J
strength cond res 1999;13:230–5.
• Baechle, t. R., & Earle, r. W. (2008). Essentials of strength training and conditioning. Champaign, IL, human kinetics
• Brewer, J. And J. Davis, applied physiology of rugby league. Sports medicine, 1995. 20(3): p. 129-138.
• Buchheit m, laursen pb, kuhnle j, et al. Game-based training in young elite handball players. Int J sports med 2009;30:251–258.
• Buchheit m: the 30-15 intermittent fitness test: accuracy for individualizing interval training 151 of young of young intermittent sport
players. J strength cond res. 2008; 22:365-374.
• Comyns, t., & Flanagan, e. P. (2013). Applications of the session rating of perceived exertion system in professional rugby union. Strength
and conditioning journal. 35, 78-85.
• Duthie gm. (2006). A framework for the physical development of elite rugby union players. International journal of sports physiology and
performance. 1, 2-13.
• Fleck, s. J., & Kraemer, w. J. (2004). Designing resistance training programs. Champaign, IL, human kinetics.
• Gabbett, t.J. (2002). Training injuries in rugby league: an evaluation of skill-based conditioning games. Journal of strength and
conditioning research. 16 (2): 236-41.
• Gabbett tj, jenkins dg, & abernethy b. (2012). Physical demands of professional rugby league training and competition using
microtechnology. Journal of science and medicine in sport / sports medicine australia. 15, 80-6.
• Gabbett t, king t and jenkins d. 2008. Applied physiology of rugby league. Sports med 38(2) pp 119 – 138

26. References
•Gabbett TJ. A comparison of physiological and anthropometric characteristics among playing positions in sub-elite rugby league players.
J Sports Sci 2006; 24: 1273-80
•GABBETT, T. (2002). Physiological characteristics of junior and senior rugby league players. BMJ Group.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724544.
•Gabbett TJ. Physiological and anthropometric characteristics of amateur rugby league players. Br J Sports Med 2000; 34: 303-7
• GABBETT T.J., JENKINS D.G., & ABERNETHY B. (2011). Correlates of tackling ability in highperformance rugby league
players. Journal of Strength and Conditioning Research. 25, 72-79
• MCLELLAN CP, LOVELL DI, & GASS GC. (2011). Performance analysis of elite Rugby League match play using global positioning
systems. Journal of Strength and Conditioning Research / National Strength & Conditioning Association. 25, 1703-10.
• Meir, R., D. Arthur, and M. Forrest, Time and motion analysis of professional rugby league: a case study. Strength and Conditioning
Coach, 1993. 3(1): p. 24-29.
• OPAR, DAVID A., WILLIAMS, MORGAN, TIMMINS, RYAN, HICKEY, JACK, DUHIG, STEVEN, & SHIELD, ANTHONY.
(2014). Eccentric hamstring strength and hamstring injury risk in Australian footballers. American College of Sports Medicine.
http://eprints.qut.edu.au/75526/.
• Hill-Haas S, Coutts AJ, Dawson B, et al. Generic vs small-sided game training in soccer. Int J Sports Med 2009;30:636–642.
• Hori N. & Stone M. 2005. Weightlifting Exercises Enhance Athletic Performance That Requires High Load Speed Strength. Strength
and Conditioning Journal Vol 27 (4) pp 50 – 55
• Impellizzeri FM, Marcora SM, Castagna C, et al. Physiological and performance effects of generic versus specific aerobic training in
soccer players. Int J Sports Med 2006;27:483–492.
• Komi PV, Kaneko M, Aura O. EMG activity of leg extensor muscles with special reference to mechanical efficiency in concentric and
eccentric exercise. Int J Sports Med. 1987; 8(Suppl):22–9
• King, D.A., Jenkins, D., Gabbett, T.J. (2009). A time–motion analysis of professional rugby league match-play.Journal of Sports
Sciences, 27(3): 213–219.

27. References
• KELLY, V. (2007). Planning and monitoring training loads during the competition phase in team sports. [Beenleigh, Qld.], The
Association.
• Turner, A. (2009) Training for power: Principles and Practice, UK strength and conditioning association journal, 2009:14: p.20-32