Get Faster

By Kevin Shattock © 2015, All Rights Reserved

H i g h I n t e n s i t y R u g b y T r a i n i n g – G e t F a s t e r

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“Speed kills” The reason being, speed is arguably the most important factor in determining a great athlete from a good one, a great performance from a good one. From scoring in the corner to being tackled into touch, to getting in front of your man in the lineout, getting to the ruck first and giving your team the advantage whether that is in attack or defence. Until recently, speed was seen as a generic trait that could not be manipulated that much. You either had it or you didn’t. However, speed is a trainable physiological component, the same as strength or flexibility. Speed can certainly be enhanced through specific exercises in the gym and on the field.

High Intensity Rugby Training is what I call the way professional rugby players train. They use scientific, performance-based training to prepare their bodies for the stresses of rugby and their position. Generic workouts that most players use might make you look better, but they have nothing to do with rugby performance. They will not give you explosive power in contact. They will not allow give you the strength to dominate your opposite number. Generic workouts are training for training sake, not for rugby. H.I.R.T. is better than generic workouts for five reasons: 1. Individualized – by emphasizing player choice and addressing strengths and weaknesses of the individual, H.I.R.T. is much more powerful than a generic workout made for the masses. 2. Structured – H.I.R.T. trains you differently in different parts of your season. By training differently in your off-season, preseason, and so on, your training can take you much further. H i g h I n t e n s i t y R u g b y T r a i n i n g – G e t F a s t e r

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3. Progressive – H.I.R.T. uses meso-cycles (1-4 week cycles) that build on each other. In this programme, you’re going to strategically combine meso-cycles for mass, strength, and power to build you into a high performance athlete. More on meso-cycles in a moment. 4. Specific Exercises – H.I.R.T. handpicks specific exercises that mimic the stresses your body endures on the rugby field. 5. Specific Tempos – simply being strong isn’t useful for rugby. You need to be powerful. You need to be able to deliver your strength quickly in a scrum, tackle, or at the breakdown. By using specific lift tempos, you’re training your muscles to deliver force quickly which you will make you more effective. In this programme, we’re going to use three meso-cycles. A mesocycles is a 1-4 week cycle where you do the same workout sessions that focus on the same component. Let’s take a quick look at a meso-cycle so you can read them properly. Here’s a sample meso-cycle for hypertrophy (mass):

Session

y h tr

or

p

1 p

e y H 1 # el c C

y

2 M

e

os

Notation (Sets x Reps @ Exercise Notes Load, Tempo, Rest) Use a wide grip 3 x 8 @ 70% Bench Press (wider than shoulder 2mins width apart) Hands wide, knuckles 3 x 8 @ 70% facing you. Pull the Lat Pull Down 2mins bar down to the top of your sternum Full depth 10 x 3 @ 90% Squats 2 - 3mins Standard variation DB Shoulder 5 x 5 @ 85% (knuckles facing out) Press 2 - 3mins


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Lunges Push Press

Both knees bend to 3 x 8EL @ 75% 90degrees drive back 2mins up off the front leg 5 x 5 @ 80% 2mins

In the far left column, you can see that this is a 1-4 week period (like all meso-cycles). This particular meso-cycle is for hypertrophy or mass building. Once again, this is typically used in the off-season period but it is entirely up to you. In the ‘Session’ column, we can see that there are 2 sessions – these are the amount of workouts pre week for the duration of the meso-cycle. The exercises within that session are to be completed within that session. The ‘Notation’ column gives you the sets, reps, load, tempo (if to be used) and rest to be completed for each exercise (this is further explained later). The notes column provides further information (if required) or coaching cues you may find useful. Refer here for help with Think you can now read a meso-cycle chart? Good. Here is everything else you need to know about reading the workouts: Key SA = Single Arm EA = Each Arm DB = Dumb Bell BW = Bodyweight

SL = Single Leg EL = Each Leg KB = Kettlebell Alt = Alternate

ES = Each Side MB = Med Ball

Sessions The programme is split into sessions rather than days. This will allow you to personalise the sessions to meet your personal schedule and allow rest days when your body needs it. Do all the sessions, not just the ones you enjoy! During your season, the sessions you choose will be dependent on the volume of your practices and the intensity of games you have played that week. For example, if you have played an extremely H i g h I n t e n s i t y R u g b y T r a i n i n g – G e t F a s t e r

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competitive game on the Saturday, take Sunday as your rest day then Monday may well be a low weight, high volume session. If you had a relatively easy game or only played for 20 minutes as a substitute then you may look to work a more intense session on Monday. Exercises Most of the exercises in the meso-cycles will be familiar to athletes. If you need a refresher, or see something you don’t know then check out the video demonstrations that are included in the exercise library. Notations Prescriptions will be given using the following formula: Exercise: Sets, Reps @ Intensity (Load), Tempo, Rest For example: Squat: 3 x 5 @ 85% 2 - 3mins This would be completing a squat for 3 sets of 5 reps at a load of 85% of 1 rep max (1RM) resting 2 - 3mins in between each set. Weight Prescriptions We’re going to be using percentages to prescribe weights for each working set. These weights may need to be adjusted for certain individuals for a number of possible reasons. What I would suggest for all level of athletes is the mantra of: Form over load . In other words, leave your ego at the gym door, technique over bragging how many KG’s you had on the bar is key. The weight prescribed is a percentage of your 1 repetition maximum (1RM). For example if your 1RM in the squat is 100kg and the prescription is 5 x 5 @ 80%, you would lift 5 sets of 5 reps at 80kg (80%). Often, the movement is more important than the weight however. H i g h I n t e n s i t y R u g b y T r a i n i n g – G e t F a s t e r

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Especially at advanced levels, you may decide to sacrifice some weight in order to get a better range of motion. Tempo Some notation may include a tempo. Tempo is the speed in which you perform the lift or a certain aspect of the lift. Tempo is a variable you can manipulate to vary workouts or create conditions in which to focus your attention on specific physiological characteristics. Tempo is usually dictated by four numbers following the exercise prescription/notation. Here is an example… Squat: 10 x 10 @ 60% 4010 (tempo is bolded) The first number refers to the eccentric muscle contraction of the lift. Eccentric is when a muscle lengthens, and this usually occurs when lowering the weight. The second number is the pause between the eccentric muscle contraction (lowering the weight) and concentric muscle contraction (lifting the weight). The third number is the concentric muscle contraction (when the muscle shortens). This is traditionally when the weight is lifted. The fourth number is the pause between the completion of the concentric action and beginning of the next repetition. With this in mind, let’s look at our example… Squat: 10 x 10 @ 60% 4010 This squat, with a 4010 tempo would have you take 4 seconds to lower the bar (flexing the hip & knee) into the bottom position. With no pause, you then take 1 second to extend the knees and hip back to the standing position, and then immediately start the next repetition without a pause. Tempo is absolutely key. Unloading


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This term generally refers to the end of a meso-cycle and often lowers the volume and/or intensity to provide a period of recovery, before progressing to the next meso cycle. Recovery Quality beats quantity. Rest as you need to. 2 – 3 minutes in between sets is generally a good starting point. When completing a high volume session or heavy load session the requirement may increase to 4 – 5 minutes. Bring a stopwatch though, as the time can fly by. The best you can get is a good night’s sleep. Schedule rest days when your body needs it. All the meso/micro cycles have recovery factored into them (for example you will very rarely do two body parts on consecutive days) but factor in your technical training and the intensity of those sessions. Warming Up How you warm up is entirely up to you. I suggest using the R A M P method: R = Raise the heart rate, body and muscular temperature. (2-3 minutes of movement to raise heart rate and get blood flowing) Example: jogging, biking, rowing A = Activate the neuromuscular system, the energy systems and muscle groups you will be using. (Dynamic stretching routine, movement based skills) Example: Dynamic stretching M = Mobilise the joints and muscles with dynamic movements. Example: Dynamic stretching, foam rolling, exercise specific movements with a light load (bar only) P = Potentiate means increasing the intensity to get your muscles ready to workout. Exercise specific movements with light load / warm up set H i g h I n t e n s i t y R u g b y T r a i n i n g – G e t F a s t e r

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Example: Use a lightly loaded barbell to go through the movements you’ll be doing Remember that warming up is not meant to look or feel like a real workout session. You are preparing the body for the stress of your workout, not stressing your body.

The Olympic lifts (& their derivatives) are, in my opinion, crucial for athletic development. As you can see from the graph below, as velocity of movement increases the force decreases. I favour the Olympic lifts due to their ability to train a large portion of that curve (strength-speed to speed-strength) Alongside this the Olympic lifts require a triple extension of the ankle, knee and hip joints which is a very specific sporting movement. Within this book we are focusing on speed, so you will be working at 30% of your 1 Repetition Maximum (RM) for these lifts with a real focus on the speed of movement, not how many kgs on are the bar.


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Session

Exercise

Heaving Snatch Balance

s

Notation (Sets x Reps @ Load, Tempo, Rest)

5 x 3 @ Bar only 2 mins

Hang Power Snatch

5 x 3 @ 30% 2 mins

Hang Power Clean

5 x 3 @ 30% 2 mins

Notes

Use this as a mobility exercise and focus on the speed element

Focus on a good start position, and reaccelerating the bar with the hips.

e vi t a vi r e D &

1&3 st if L ci 4 m

1

Push Press -

p yl

5 x 3 @ 30% 2 mins

Aggressive dip - drive. Don’t go too low on dip, it needs to be explosive.

s k O e e e

d W p

e

Hex Bar Squat Jumps

S 1

5 x 3 @ 30% 2 mins

# le c y C o

Jerks

5 x 3 @ 30% 2 mins

Power Snatch

5 x 3 @ 30% 2 mins

Power Clean

5 x 3 @ 30% 2 mins

Power Jerks

5 x 3 @ 30% 2 mins

s

Start position is when you are stood upright (bar at mid thigh) dip (1/4 squat) then drive upwards aiming for height. Focus on getting under the bar, not pressing it high.

e M

2&4


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Plyometric exercises are used to develop power by enhancing the neuromuscular and the stretch-shortening cycle (SSC). When used correctly, plyometric training has consistently been shown to enhance performance levels. The focus when completing plyometrics is the speed of movement and spending as little time as possible with contact on the ground. Plyometrics can be extremely intense workouts so please remember to conduct a thorough warm up prior to commencing the session.


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Session

Exercise

Notation (Sets x Reps @ Load, Tempo, Rest)

5 x 5 @ BW 2 mins

Aim to have the box at knee to mid thigh level. Emphasise hip displacement (how far your hips move vertically) rather than tuck jump onto the box. Think about driving the floor away from you with your feet.

Split Squat Jumps (Scissors)

5 x 5 EL @ BW 2 mins

Start in a split squat stance. Use a countermovement to dip down then drive up (using your arms) to lift yourself off the floor. In mid air change leg positions so the back leg becomes the lead leg.

Hurdle Jumps

5 x 5 @ BW 2 mins

Box Jumps

s icr t e m o yl P 4 d e 1 e p s k S 2

e e # W c

el

1&2

s

o

Have the hurdles spaced 1 2m apart

Depth Jump

5 x 5 @ BW 2 mins

Have the box at knee to mid thigh level. Step off, landing on both feet. As soon as you feel your feet touch the floor drive upwards.

Depth Jump with Lateral Movement

5 x 5 @ BW 2 mins

Same as above but as you land push off to one side (as if you were side stepping an opponent)

5 x 5 @ BW 2 mins

Set up as you have for box jump above. This time once you land on the box leap off (height) landing on the floor. (Make sure the flooring is cushioned or sprung for this exercise)

y C

Notes

e M

Double Leap


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Session

1 s icr t e m o yl P 4 d e 1 e p

Exercise

e e # W c

el

Single Leg Hops (Height)


Driving up as high as you can.

Single Leg Hops (Distance)


Aiming for distance on every hop.

Single Leg Knee Drives (Stationary)


Standing on one leg, drive upwards bringing the back knee upwards as you do so.

Single Leg Bounds (Distance)


Alternate legs aiming for distance each bound.

Hockey Strides


Power Skips (Height)


Drive the opposite knee up and use the arms to aid momentum


Use stadium steps. Start with the left leg on a step. Drop down one step onto the right foot then immediately drive upwards two to three steps landing on the left leg. That counts as one rep for your left leg.


Using stadium steps, bound up the steps hitting every second to third step with alternate feet.

5 x 20 @ BW 2 mins

Feet shoulder apart, jump over a hurdle laterally, as soon as your feet land drive off again back to where you started, repeat for the allotted reps.

y C o s e

Single Leg Stair Bounds M

Concentrate on keeping the legs as stiff as possible, so it is ankle flexion that does all the work.

5 x 20 @ BW 2 mins

k 3

Notes

(Sets x Reps @ Load, Tempo, Rest)

Penguin Walk (Pogo’s)

s S

Notation

2 Alternate Leg Stair Bounds

Lateral Hurdle Jumps


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Single Leg Landings


Standing on a box knee to mid-thigh high, step off and land on one leg. The aim is to be able to “stick” the landing without any movement laterally or forwards

This concludes the H.I.R.T. Get Faster for Rugby Workout. What you have now is a tool that you can use to increase your speed and acceleration on the pitch in a way that you feel instantly. Training like a professional with meso-cycles separates you from the competition and will make you a stand out perform on the pitch. This is what will get you noticed and selected for higher honours. I look forward to hearing about your progress at [email protected] and wish you all the best!

-Kevin Shattock


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