Date: Thu, 22 Apr 2010 12:03:23 +0100 From: "Rugby Performance" <news@rugbyperformance.co.uk> To: <doc@FreeBSD.org> Subject: Get your Peak Performance Rugby Training Report Message-ID: <E1O4uBn-0007vp-NF@aluminium.node.cluster.switchmedia.co.uk>
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Rugby Performance
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Peak Performance Special Offer...
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[2]Try Peak Performance NOW for just 1.50 and get a FREE Training for Rugby
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Exclusively For Our Rugby Performance Friends
Dear Colleague,
I'd like to extend to you a very warm "Welcome" with a very special
offer that you should seriously consider. I really would love to see
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As a member you will have access to our members only area where you
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Read Training for Rugby today and here are some of the facts youll
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* How can coaches adapt aerobic and anaerobic training to meet the
needs of players in different positions on the field?
* Whats the best way to enhance your ability to turn at high speed
without injury?
* Which exercises specifically enhance a players ability to avoid
tackles or break straight through them if need be?
* How can rugby forwards make sure they get maximum benefit from
time spent in the weights room?
* Which forms of pre-match conditioning are most responsible for
sports injury and should therefore be kept to a minimum?
* Whats the best way to adapt weight training programs for youth
players?
Because youre signed up to receive Rugby Performance's newsletter, you
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Publisher: Peak Performance
[3]Click here to go to our special discount offer, or read on to learn
more about Training for Rugby
Rugby Forwards and Backs: whats the best way to train for your specific
position?
rugby
Elite rugby players, and their coaches, know that not all players
should train the same way at least not if theyre aiming for peak
performance. Instead, rugby players should train to reflect the
varying energy demands of their field positions. However, before we
can do that, we need a better understanding of what is physically
required for certain positions. Only then can we devise more suitable
and more effective training programs.
Sports scientists classify team sports like rugby as intermittent
sprint sports because, in the course of a match, players will
alternate between fast running or sprinting, walking, jogging and
standing. Rugby matches are a bit like random interval workouts except
that they also involve non-running activities, such as rucking,
mauling and scrummaging.
When rugby players perform these high-intensity activities, their
anaerobic system provides the required energy, while the aerobic
system predominates during the low-intensity activities. If the
high-intensity periods are short (less than 10 seconds) and recovery
times between efforts are relatively long (60 seconds plus) then the
phosphocreatine (PCr) system will be the key source of anaerobic
energy. This is the simplest and most rapid means of energy
production, in which phosphate (donated by phosphocreatine) and ADP
combine to make ATP the bodys primary energy currency and supplier to
all cells. During the low-intensity periods, the aerobic system will
replenish PCr stores, ready for the next high-intensity effort.
So from the physiological point of view, there are two interesting
questions about rugby:
1) What are the ratios of high-intensity to low-intensity activity?
2) How does the work:rest ratio vary with player position?
The first chapter of Training for Rugby addresses this issue in
detail, drawing on a time and motion study of 29 professional rugby
union players who were filmed during the course of eight professional
Super 12 matches in New Zealand.
Players were put into one of four positional groups: front row
forwards (props and locks, or numbers 1,3, 4 & 5); back row forwards
(hooker, flankers and no 8, or numbers 2, 6, 7 & 8); inside backs (fly
half and centres, or numbers 10, 12 & 13); and outside backs (wingers
and full back, or numbers 11, 14 & 15). Then the amount of time they
spent in each category of movement was analysed along with the
frequency and average time of each individual activity.
The research findings are illuminating. They reveal precisely what
kind of training programs better suit forwards and backs respectively,
and why. And you learn how best to train the anaerobic and aerobic
systems to support the requirements of each player on the field.
The result: a rugby team that contains no weak points; all fifteen
players have the specific anaerobic and aerobic reserves they need to
last the full 80 minutes on the field. And even longer if need be.
[4]Click here to go to our special discount offer, or read on to learn
more about Training for Rugby
Power training for Forwards: how to get maximum benefit out of your gym
sessions
All forwards in search of that elusive extra edge in strength and
power look to resistance training in one form or another.
Often they think they need a new exercise to sharpen them up. But what
they may not realise is that considerable improvements in training
outcomes can be achieved without changing the content of their
routines, simply by altering the sequence of exercises and varying the
rest times between exercises.
In Training for Rugby we set out concrete, practical examples of how
different sessions can be devised with specific outcomes in mind by
changing the sequence and rest times between sets. All the sessions
are based on just five exercises: bench press, bench throw, bench
pull, the squat and the squat jump. And they take into account the
different needs of the experienced and less-experienced weight
trainer.
So you learn how to identify the optimal amount of recovery needed
between exercise sets, how important is the order in which exercises
are performed, and how best to factor in the impact of overall fatigue
when designing a power training program.
The chapter also includes easy-to-use tables that set out power and
strength training sessions that you can incorporate in your own
training program, or that of your team.
[5]Click here to go to our special discount offer, or read on to learn
more about Training for Rugby
Think how Brian O'Driscoll is able to swerve around opponents from
seemingly standing starts, while Matt Giteau has the uncanny ability
of looking to throw a pass one way, then cutting through a gap at a
completely different angle. And what about Joe Rokocoko his awesome
try-rate is largely down to his swerving running out wide whilst
moving at full pace.
Speed/Agility Training: are you able to break through those tackles?.
These abilities are a combination of the well-known concept, agility,
and the lesser known concept, rotational power. Developing these
specialist skills relies not just on innate ability and technique, but
also on specialist conditioning drills and methods. Players and their
coaches need pay particular attention to such skills as turning,
turning to sprint, turning and passing, and turning to kick the ball,
from both stationary and moving positions.
So Training for Rugby contains a detailed discussion of the
speed/power/agility requirements of the rugby player, and how best to
work specifically on these.
We start by looking at core strength, something that is crucial to the
player who seeks to avoid tackles and deliver power where it is most
needed depending on the threat being faced by the player at any one
point in time. Because more is needed than merely the sit-up and
crunch though these two basic exercises undeniably have their place we
identify two exercises that are better at developing more
dynamic-specific core strength. Then we examine the agility
requirements of a top rugby player, and set out a range of drills
designed to develop this specific sporting skill.
[6]Click here to go to our special discount offer, or read on to learn
more about Training for Rugby
Multidirectional Speed: You may be blisteringly fast in a straight line, but
how quick are your turns?
Convention has it that athletes who are fast when travelling in a
straight line will be fast in any direction. However, research
suggests that this assumption may be false. We present the findings of
recent research that concluded that while straight line sprinting
training improves straight line sprinting performance, this increased
zip did not translate into speedier turns. Indeed, the researchers
discovered that the more complex the change of direction/turning task,
the less the transference there was from straight-line speed training.
It seems that the ability to rotate the body at speed is a highly
specific skill requiring specialist conditioning, and that being fast
in a straight line is just not enough. So Training for Rugby includes
several exercises designed specifically to condition a players
rotational muscles. Theyre just what you need to blow off the
opposition and score that match-winning try!
[7]Click here to go to our special discount offer, or read on to learn
more about Training for Rugby
Weight Training for Youngsters: how can coaches best help future stars
develop their potential?
While parents and coaches continue to express concern about the
suitability of strength training for children and adolescents, there
is mounting evidence that it is both safe and beneficial. Indeed,
young people can experience the same benefits from strength training
as adults.
Interestingly, relative strength gains from resistance training in
prepubescent subjects are of similar magnitude to those seen in
adolescents, although the latter seem to exhibit greater absolute
strength gains. Improvements in various motor performances have been
observed following resistance training in children. These include
vertical jump, standing long jump, sprint times and agility run times.
Resistance training is also been recommended as a preconditioning aid
for youngsters. Habitual levels of physical activity in children are
declining, reflecting changes in modern lifestyles. As a result, the
physical condition of many children leaves them ill prepared for
competitive sport. Resistance training offers a means to prepare them
for participation in other sports and recreational activities, thereby
also preventing overuse injuries.
This injury prevention aspect of youth resistance training is an
important consideration for young athletes particularly rugby players.
Strengthening muscles via resistance training will increase the forces
they are capable of sustaining, making them more resistant to injury,
while improved motor control and coordination will also improve
balance and joint stability.
In collision sports like rugby, physical size is a determining factor
for participation at higher levels. Young players are naturally
predisposed to and selected for particular playing positions on the
basis of their anthropometric (height and body mass) characteristics
and strength capabilities.
As a consequence, for young players who aspire to play at the highest
level, participation in strength training is no longer optional.
Without experience of systematic strength training, young players are
unlikely to have developed the physical characteristics likely to
recommend them to scouts and coaches in the regional academy system.
Of course any weight training program for youngsters has to be
carefully constructed, and its delivery overseen by
adequately-qualified staff. Because of this, our chapter on
strength-training for young people includes comprehensive guidelines
for anyone seeking to provide a weight-training program to youngsters,
taking into account both the chronological and biological ages of the
individual children concerned.
We also set out, in the form of easy-to-read tables, several sample
workouts designed for the different requirements of the beginner, the
intermediate and the experienced weight trainer.
[8]Click here to go to our special discount offer, or read on to learn
more about Training for Rugby
Sports Injuries: how do you go about minimising the risk?
Rugby League is an international collision sport with an elevated risk
of injury, compared with many other popular international sports. Some
investigations have indicated that injury rates in rugby-league play
are as high as 1.4 serious injuries per game, and the frequency of
injury in the sport seems to be increasing rather than decreasing.
Rugby-league injury rates appear to be high not just during
competition but also during training activities. As a result rugby
coaches and athletic trainers have searched for ways to minimise the
risk of injury during preparations for matches.
At the same time, the use of skill-based conditioning games has become
increasingly popular during rugby workouts. The intensity of these
skill-based games can be quite high, and given that elevated intensity
is a demonstrated predictor of injury it is feared that the inclusion
of the conditioning games might be raising the risk of rugby injury
during training.
Are the skill-based games really risky, and which training activities
actually are the major culprits when it comes to injury induction
during rugby workouts?
Training for Rugby reports on the findings of a year-long research
study conducted in Queensland, Australia, on 60 semi-professional
rugby players. The study looked at eight different training activities
and how these influenced the risk of getting hurt. The findings were
quite unexpected! Our report tells you which exercise drills and
sessions are low risk and which are best avoided or kept to a minimum.
In the second part of our section on sports injury we discuss how you
can adjust your training program to arrive at the optimum balance
between training and recovery. The chapter includes full details of
two weekly programs for a rugby player in season.
[9]Click here to go to our special discount offer, or read on to learn
more about Training for Rugby
Details of your 1.50 trial offer
As a new member who has come to us from Rugby Performance you qualify
for an absolutely exclusive offer.
* Peak Performance Trial - Two month trial subscription to Peak
Performance - packed with performance boosting tips and training
secrets based on the latest research
* FREE Training for Rugby Report - Usually available at 39.99
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References
1. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
2. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
3. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
4. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
5. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
6. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
7. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
8. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
9. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
10. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
11. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
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