![]() Power is usually developed in the gym, and traditionally involves Olympic lifting-type exercises and a type of training called plyometrics. In rugby, it’s not enough to be Hulk-strong, you need to be able to produce that strength in an instant. It’s the difference between a slow but heavy squat, and a fast, high vertical jump, or a 1RM bench press and a knockout punch. Power, then, is strength expressed at speed. Need some sprinting inspiration? Check out this video of some of the fastest rugby players in history. Cool Down – more light jogging, followed by static stretching and foam rolling.4 x 70 m sprints (walk back and recover as needed).6 x 40m sprints (walk back and recover as needed).8 x 25m sprints (walk back slowly and recover as needed).10 x 15m sprints (walk back slowly and recover as needed).Warm Up – jogging, dynamic stretching, strides, and drills such as butt kickers, high knee running etc. Here is an example of a sample sprint training workout: If you think of speed training as working close to your 1RM in the gym, this should make perfect sense.Īs rugby centers can expect to sprint anywhere between 1 and 100 meters, they should include a variety of different distances in their sprint training workouts. ![]() Unlike interval training, where rests between reps are kept purposely short, the rests between speed reps should be long enough for near maximal recovery i.e. For most players, this means sprint training sessions of 45 minutes or less, and that includes warm ups. In fact, your sprint training sessions should be short and sharp, and terminated when you are no longer able to achieve maximum speed. In contrast, true speed training is all about quality and not quantity. Why? Because as you get tired, your speed will decrease from one rep to the next and, because of the exercise law of specificity, that means you train yourself to sprint slower and not faster. While this IS an effective way to develop rugby-specific fitness, it’s a terrible way to develop speed. The ideal supplement to use during this kind of training is a nitric oxide booster. That means intense efforts, short rests, and lots of lactic acid. In interval training, the aim is to develop a high level of fitness by overloading the cardiovascular system. When training for speed, it’s important to understand that sprint training is VERY different to interval training. You should be sprinting once or twice a week. The number of sessions per week will depend on whether you are in pre-season, off-season, or mid-season training and whether you are trying to improve or maintain your sprinting ability. The best way to do this is to include specific sprint training in your weekly training schedule. Gym work and power training will undoubtedly help increase your speed potential, but if you want to sprint faster, you need to include sprinting in your workouts. As sprinting is the main test of speed in rugby, it’s sprinting you need to do to become faster. ![]() That is to say, you get better at the things you train for. Training for speedįitness adaptations from training are specific. A full explanation of this as it applies to the force-velocity curve can be found in our recommended leg workout. However, as speed increases, so too should power, and vice versa. Speed and power are closely related but are dissimilar enough that they require different training methods. However, in a squat jump, the force produced is just as high, but it’s produced for a much shorter time. For example, when doing a 1RM squat, the amount of force produced is very high, but the speed of movement is slow. Measured as Force × Distance ÷ Time, power is the combination of the amount of force generated and the velocity at which it is applied. In contrast, power is strength produced quickly. Rugby can often devolve into a foot race – both when attacking or defending – where the faster sprinter scores the try or makes the vital tackle. Speed refers to quickness of movement and, in rugby at least, that normally means sprinting. Speed and power are easily confused, but are quite different attributes.
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