Fitness Away from the Team Session

The Rugby Coordinator and Pre-Season Preparation – Fitness away from the team session.

If you are dealing with children at primary and early secondary school level summer months are for enjoying themselves. They should be encouraged to participate in another sport.

If a child does want to play with a rugby ball by all means encourage that. It may just mean a few kicks on the back lawn or it may be a time to quietly introduce a skill or two such as a swerve or running and passing.

Just running around and playing will provide the necessary fitness.

Once the players are at 1^st XV level or older there is no surer way of improving the teams on field performance than making sure they are well prepared physically before the season kicks off. Being really fit will provide your players with the belief that they are ready to perform all the aspects that you ask of them.

If you want your team to have that ‘edge’ in March then you should be underway by the beginning of the calendar year if not before. It can be as simple as getting all the keen players together one night a week, or in the weekend, to go for a run.  Individuals should be encouraged to carry out another run or two during the week in their own time.

Players should always have guidelines when they train so that they have objectives to achieve.  A basic idea which would be easy to implement is as follows:

RUNNING

# Instruct each player on how to determine his Maximum Heart Rate. A simple method is: 220-age = MHR.  (If he is 20 years old his MHR is 200 beats per minute / BPM). Demonstrate how to ‘feel’ the pulse on the neck or wrist.

JANUARY:   2/3x week run for 45 minutes to 60 minutes at 65/70% of MHR.  (20 years old = 130/140 BPM)

FEBRUARY: 2/3x a week run for 70 to 90 minutes at 65/70% of MHR.

MARCH:  1/2X a week run for 30 – 40 minutes at 75/85%. MHR (20-year-old = 150/170 BPM.

Players should stop and take their pulse at regular intervals so that they know whether to speed up or slow down.

In February it would be a good idea to run a Fitness Test for the whole squad. A 12-minute run is simple to carry out and would demonstrate to the coach and all the players where they sit in the ‘fitness ladder’. After this test, individualized programmes can be devised, remembering that you are needing to move on from the endurance running phase, particularly in your team sessions. However, you can make a plan for those players who have not met the required standard.

A ‘carrot’ at fitness testing time could be to have a sponsored prize of some sort for the best performer in each category: 1- Backs and loose forwards.  2- Tight forwards.

You need to emphasise to all the players that this is “The Hard Yards” period. Put in the Hard Yards early in the season to reap the benefits later.

WEIGHTS

If players have access to a weights room then they should be encouraged to use this also. One day every couple of weeks as a group and other days in pairs could fit in around the running aspect.

It is important that a qualified person is on board at least at the introductory group session to provide instruction on technique and outline the particular benefits of each activity. The activities should be rugby specific and in this “Hard Yards” phase could be building strength and muscle mass or head straight in to a power programme.

The importance of technique and an understanding of the concepts are really important so the trainer is essential to have on board initially with an occasional follow-up.

There are a multitude of methods that can be used, including: Free weights / Body weight training e.g. push ups / Partner resistance exercises / Plyometrics / Pulleys, strings and elastic bands / Water resistance training.

The standard format using free weights follows a list of set exercises at a prescribed weight, intensity, timing and recovery.  The person will move through the sets as designated.

Various formats can be used:  Pyramid Training:  where weights increase and repetitions decrease.                Antagonistic muscle training: exercises are set out so that opposite muscles are trained after each other to allow for a good recovery.                                                                                                                                Circuit / Muscle Endurance Training: where the volume is higher and the rest periods are less. Exercises may follow on without rest alternating between upper and lower body.                                                       Super Set Format: A combination of exercises without rest. Complete the set, then rest, then go again.  
Combination Format:  combine and vary the workloads so they replicate a game. Intensity-speed-rest.  

There may be other concepts a trainer uses. You should discuss with him what you expect to achieve from this training and then make a plan together. The important requirement for each player is to know their starting point and to set some goals that are continually monitored. Monitoring provides the motivation.

MOTIVATION

Monitoring all the pre-season training is important so that you are providing motivation to keep going, and for others to join in.  Simple things such as an attendance sheet should be displayed, or emailed regularly to squad members. Facebook would ensure everyone knows what is going on.

Constant reminders via text or Facebook telling of venues, times, BBQ’s, test results, and anything else is important if you want to show that you are organized and to create plenty of interest.

Mix up your running venues: golf course; sand hills; road work.  Make sure the players doing weights are keeping a record of what they are doing at each session.  It will provide the motivation. You need to get started now.