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Strength

rugby performance and power programming

v1

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

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rugbypower-trainingplyometricssports-performancestrength

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install rugby performance and power programming and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

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  • Adapts to your actual progress, not a static template
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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.

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