NB – each training session had an appropriate warm-up and cool-down

1. The programme below was carried out during week 6 of a 6 week programme. The previous weeks were run; wk 1 = 70% final volume, wk 2&3 80%, wk 4&5 90%. NB – each training session had an appropriate warm-up and cool-down

2. Resistance Training Session • Session Components • Warm-up • Resistance Training Exercises: 3 sets of 12 at 75% of 1RM (~1min rest between sets) • Squats • Press-ups • Standing Row with Dyna-Band • Shoulder Exercise • Tricep Dips • Bicep Curls • Crunches • Dorsal Raise • Cool-down & Stretches • Questions that may help with training logs: • What exercise/s from the session are specific to touch rugby? Why? • How could you progressively overload these exercises? List 3 examples. • Instead of using a fixed recovery time between sets what did we do? Did this provide adequate recovery time? • How did you adjust the intensity of some exercises to achieve the 75% target? • How long did the resistance training session go for? Was this adequate? • What is the disadvantage of doing the resistance training programme in a circuit fashion? • Hint – think of the order of exercises, what would you want to work first and last?

3. Plyometrics A method of training designed to improve muscular power (strength and speed). Plyometric training involves high-intensity, explosive muscular contractions involving the use of the stretch-shortening cycle

4. Stretch-Shortening Cycle • Quick eccentric movement before explosive concentric movement

5. Prerequisites for Plyometrics • Chu (1998) recommends a participant should able to perform 5 repetitions of the squat exercise at 60% of their bodyweight before doing plyometrics. Core strength is also important. • Age • Footwear • Technique

6. Specificity with Plyometrics • Lower-body Plyometrics • eg. box jump, bounding • Upper-body Plyometrics • eg. press-ups with clap, medicine ball pass • A mix of both?

7. The programme below was carried out during week 6 of a 6 week programme. The previous weeks were run; wk 1 = 70% final volume, wk 2&3 80%, wk 4&5 90%. NB – each training session had an appropriate warm-up and cool-down

8. Circuit Training • Involves an individual completing a variety of different exercises one after the other. • Can be used to train many fitness components within the same training session eg. bench press  treadmill  box jumps  etc (strength) (aerobic) (power) • Or can be used for a more narrow focus eg. box jumps  bounding  depth jumps  etc

9. Circuit Structure • To avoid the same muscles getting overloaded: • Work different muscles at each station • Maybe have a few low intensity ‘recovery’ stations such as walking, jogging or stretching

10. Plyometric (power) Circuit 30 seconds 30 seconds 2min walking between exercises 30 seconds 30 seconds 30 seconds

11. Circuit for 22 Touch Athletes • Fitness Components (eg aerobic, strength…): • Eleven Exercises (in order) • Work time: • Rest time: • Duration of Session: • Exercise ideas: • Push ups • Lunges • Dyna-band Row • Shuttle runs • Skipping • Medicine ball passes • Bicep curls • Tricep dips • Isometric holds • Star-jumps • Crunches • Squat jumps • Oblique crunches • Agility cone run • Step ups • Swissball leg curl • Walking • Stretching • Sprints

12. Circuit for Touch Athlete Lunges Swissball Leg Curls Back extension Agility Cone Run High Knees On the spot Medball passes Skipping Prone Hold Shuttle Runs Box Jumps

13. Principles and Methods • List as many principles of training as you can • List as many methods of training as you can