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rugby performance and power programming

Evidence-based strength and power training for high-level amateur rugby athletes focusing on positional demands and explosive metrics.

Static — this skill doesn't adapt to your week.

Tags: rugby, power-training, plyometrics, sports-performance, strength

Tools used

Procedure

Procedure

  1. Assess Baseline Performance

    • Identify the user's position (Forward vs. Back) and current gender.
    • Gather current 1RM or 3RM data for Back Squat, Bench Press, and Trap Bar Deadlift using get_user_history.
    • Calculate strength-to-bodyweight ratios and compare against targets:
      • Male Targets: Back Squat (1.6–1.8x BW), Bench Press (1.2–1.4x BW), Trap Bar (1.9–2.4x BW).
      • Female Targets: Back Squat (1.15–1.5x BW), Bench Press (0.75–1.0x BW), Trap Bar (1.55–1.9x BW).
    • Assess explosive/speed metrics: Broad Jump (Target: >240cm M / >190cm F) and 30m Sprint (Target: 4.0–4.4s M / 4.5–4.8s F).

  2. Structure Combined Training (CT) Sessions

    • Apply the sequencing principle: High-CNS demand movements must occur first.
    • Phase 1: Explosive/Plyometric: Program sprints (acceleration-focused) or plyometrics (bounding, hurdle jumps, CMJ) at the start of the session.
    • Phase 2: Heavy Resistance: Program compound lifts (Back Squat, Bench Press, Trap Bar Deadlift) following plyometrics.
    • For Backs: Increase the volume of sprint-plyometric combinations.
    • For Forwards: Prioritize maximal strength and isometric stability in compound lifts.

  3. Optimize Volume and Frequency

    • Utilize create_workout to build a 3-4 day split.
    • Choose between Full-Body (FB) or Split-Body (SB). Use FB protocols if the user is in-season to maintain a favorable Testosterone/Cortisol ratio.
    • Ensure total weekly volume (sets x reps x load) is prioritized over high frequency for strength gains.

  4. Incorporate Rugby-Specific Metrics

    • Program 3–5RM sets for primary lifts to monitor neuromuscular status.
    • If performance in these sets drops significantly, use update_workout to reduce volume and prevent overtraining.
    • Include Max Aerobic Speed (MAS) running drills (Targets: 4.1–4.8 m/s M / 3.9–4.4 m/s F) for conditioning.

  5. Review and Iterate

    • Every 4-6 weeks, use compute_one_rep_max to verify strength progression.
    • Adjust exercise selection using swap_exercise or add_exercise to address specific weaknesses in the strength-to-bodyweight profile.