Power Play

Ashley JonesA simple and basic approach to inseason power training for all sports specifically rugby. Alternate weekly between two different set/rep/load protocols.

A simple and basic approach to inseason power training for all sports specifically rugby. Alternate weekly between two different set/rep/load protocols.

In the first week utilize a schedule based on light and fast, an inter muscular co-ordination approach (Schmidtbliecher): 3 x 5 @ 60% of max, light and fast

The next week utilize a heavier load with attempted acceleration, even if the bar does not move fast you are still selectively recruiting the fast twitch motor units, an intra muscular co-ordination approach (Schmidtbliecher): 5 x 3 @ 80% of max, compensatory acceleration (Hatfield)

Now for the exercises, select one exercise from each group:

There are many derivations from these four exercises per group, so it is up to you to select the movements that provide you with the best results.

Another way to organize your program is to select from only three (3) categories as below. Then superset a plyometric exercise immediately after the main movement for each category; for example; Band Box Squat then Box Jumps.

Group 1 – Band, weight release or chain Box Squat/1/4 Explosive Squat/Band Power Sprinter/Jump Split Squats

Lower Plyos – Box Jumps/Knees to Feet Jumps/Seated to Box Jumps/Band Horizontal Jumps

Group 2 – Power Tackler/Block Clean or Pull/Power Snatch/Hammer Push-Pull

Lower Plyos – Box Jumps/Knees to Feet Jumps/Seated to Box Jumps/Band Horizontal Jumps

Group 3 – Rack Split Jerk/Jammer(conventional or rotational)/Band, Weight Release or chain Bench Press/Push Press

Upper Plyos – Clap Chest Push ups, Push Up Jumps to box, Drop Push Ups, Medicine Ball Crossover Push ups

This can be performed as a circuit or just as a series of super sets

The results, well more power to you.
Ash

             Weight Releasers Squat                                          Block Clean