This case study examines the strength and conditioning program for a 22-year old Irish rugby union prop. Needs analysis identified key physical qualities like squat strength, power, and anaerobic capacity for scrumming and lineouts. Testing evaluated size, strength, power, speed, agility, and aerobic/anaerobic capacity. The preseason program emphasized hypertrophy, strength, and power development through compound lifts, complexes, and split sessions to increase muscle and fitness for the upcoming season. The program was periodized and included monitoring to prevent overtraining and support continued progress.

1. Strength and Conditioning Case StudySimon Elkinson BSc CSCS PES CES

2. Case Study OverviewIntroduction to RugbyAthlete Profile/HistoryNeeds Analysis – sport/position specificTestingAthlete’s GoalsS+C ConsiderationsProgrammingSummary

3. RugbyIntermittent Sport- high intensity activity only accounts for 6%(backs) and 14%(forwards)-aerobic system (Duthie, 2002). High levels of power are required (Duthie, 2006)High levels of strength is needed for the tackle, maul, ruck, scrum and lineout (Duthie 2003)

4. RugbyDeutch et al (1998) identified that Rugby players typically sprinted 10-20 meters = develop acceleration along with agility and some work on top speed (Duthie, 2006)

5. Anaerobic power and capacity = successful performance in team sports (Tesch,P 1984)

6. The aerobic system is required to allow athletes to compete and recover over an 80min game (El-Abd, J. 2005,Tomlin and Wenger 2001, Mathews and Fox 1971) Athlete Profile22 year old loose head propSemi professionalIreland U20 International

7. Needs Analysis

8. Needs AnalysisIn collaboration with the teams forwards coach technical analysis was carried out on the athlete’s 2 core dutiesThe LineoutThe Scrum

9. The Lineout LiftSquat PositionExercises: Back Squat Front Squat Dead Lift CatchOH MovementExercises: OHS Snatch Push Prs Jerk Shr PressTriple Extension Exercises: OL’s CMJ

10. The ScrumAthlete in a position with hip/knee flexed , wide base, forces coming down and through the spine=Squat and it’s variationsAthlete uses a strong leg drive while keeping good posture=Dead Lift Start Pos for OL’sAthlete uses high intensity short bursts of con/iso/ecc contractions=Clusters/high load/eccentric contraction/wrestling

11. TestingBF% Callipers 7 site Strength 1 RM BP/SQT PowerCMJ 1 RM CleanSpeed/Acceleration -10-40m sprint Mero (2006)AgilityT Test high correlation to speed facing fwdAerobic 1.5mile run, norms for VO2 maxLactic Shuttle Run Intermittent Recovery Test – evaluates ability to recover fromrepeated bouts of intense exercise 30secs work/rec x 6 hits lactic pc systems

12. Athletes Goals↑ Size musculature Periodisation/RT/manipulation of hormonal response↑ Strength RT OL’s↑ PowerRT OL’s Power.Str-Speed Speed-Str =↑ Sports Specific Fitnesswrestling /lactic + PC System = SrummagingTriple Extension +OL’S = Improved Lifting Aerobic Ability+ Anaerobic Ability = In match recovery ability Acceleration/Agility = Ball Carries

13. S+C ConsiderationsPrimary Energy SystemsCP & LacticTraining Objectives↑ Size and WeightHigh Lactic Tolerance↑PowerConcernsOTS

14. Programming

15. Preseason/HypertrophyFleck & Kraemer 20044-6 weeks in duration3-5 sets 8-12 RM67-85%30-60 secs restSlow tempo RationaleKraemer 1990-3 sets of 10repswith short rest ↑ GH Serum ConcentrationsBosco et al 2000Mod load 70%+high reps also↑ GH

16. Preseason/HypertrophySplit session

17. Athlete can train at a higher intensity, (Fleck and Kraemer 1997,: Baechle et al 1994)

18. Sufficient time for recovery 48-72hrs (Zatsiorsky & Kraemer,2006)

19. Allows short for sessions -elevated blood TST can only last 45-60mins (Zatsiorsky & Kraemer,2006)

20. RT in pm to help keep TST levels ↑ throughout the day (Kraemer 2000)Preseason/Hypertrophy

21. Preseason/Strength3 sessions /week4 week cycle 3 progressively harder weeks with an un loading week in week 4 to prevent overtraining promote adaption (Stone et al 2007)SGP proceeds Snatch in a Potentiation complex (Stone et al 2007, Young et al 1998.)85% > > 60%

22. Preseason/Strength

23. Preseason/Power

24. Preseason/Power

25. Summary/Conclusion

26. Athlete Presentation

27. Next Stage ?Low load 30% high velocity power emphasisMaintenance STR/PWRRestoration- active rest/hydrotherapy/ice baths/contrast showers, BompaTesting OTS??

28. ReferencesACSM. (2006). ACSM’s guidleines for exercise testing and prescription 7th edition. USA. Lippincott,Williams and Wilkins.Baechle, T.R. and Roger W.E. (2000)Essentials of Strength and Conditioning (2nd ed). Human Kinetics.USA Duthie, G.M., Pyne, D.B., Marsh, D.J. and Hooper, S.L. (2006) ‘Sprint patterns in rugby union playersduring competition’. Journal of Strength and Conditioning Research, 20 (1), pp. 208-13.Duthie GM, Pyne DB, Hooper S. (2003).’The applied physiology and game analysis of rugby union'. SportsMedicine, 33(13), pp. 973-91.El-Abd, J. (2005). ‘An Objective time-motion analysis of elite rugby union’. Journal of Sports SciencesFebruary 1.Haff, C. G., Whitely, A., McCoy, L.B., O’Bryant, H.S., Kilgore, J.L., Haff, E.E., Pierse,K., and Stone, M.H.(2003).’Effects of different set configurations on barbell configurations on barbell velocity anddisplacement during a clean pull.’ Journal of Strength and Conditioning Research 17: 95-103.Kraemer, W.J. (2000). ‘Endocrine responses to resistance training’. In Baechle, T.R. and Earle, R.W. (eds).Essentials of Strength and Conditioning (2nd ed.).USA:Human Kinetics p.91-114.Mathews,D. and Fox,E.(1971).The physiological basis of physical education and athletics. Saunders. USAMERO, A. ‘Force-time characteristics and running velocity of male sprinters during the accelerationphase of sprinting’. Research Exercise and Sport. 59:94–98. 1988.Russel, A. (2008). Evidence-based Performance Assessments.NASM presentation. www.nasm.org.

29. References cont.Tesch, P. (1984). ‘Bridging the Gap: Anaerobic Testing’, NSCA Journal of Strength andConditioning . P44 + 67.Tomlin, D.L., and Wenger, H.A. (2001). ‘The relationship between aerobic fitness andrecovery from high intensity intermittent exercise’. Sports Medicine 31, p1-11.Tomlin, D.L., and Wenger, H.A. (2001). ‘The relationship between aerobic fitness andrecovery from high intensity intermittent exercise’. Sports Medicine 31, p1-11.Young, W.B., Jenner, A. and Griffiths, K. (1998).’Acute enhancement of power performancefrom heavy load squats Journal of Strength and Conditioning Research 12: 82-84.

30. BooksBompa, T. O. And Carrera, M.C. (2005).Periodization training forsports. (2nd ed). USA:Human Kinetics.Baechle, T.R. And Earle. R.W. (2000). Essentials of strength andconditioning training. (2nd ed.). Champaign, IL: Human Kinetics.Fleck, S.J. And Kraemer W.J. (2004). Designing resistanceTraining programs. (3rd ed.). Champaign, IL: Human Kinetics.Stone, M.H., Stone, M. And Sands, W.A. (2007). Principles andpractice or resistance Training. Human Kinetics, USAZatsiorsky,M. & Kraemer, J.(2006).Science and Practice ofStrength Training(2NE ed.).Human Kinetics