Rugby League World magazine UK  (Published Oct /08) 














Strength Training for Rugby League

Strength Development of a rugby league player should be an essential part of their physical program. Strength is one of the key attributes to any modern day rugby player; in fact it is an essential part of any sportsman’s or sports woman’s physical training program. This is why I have chosen to write one of my initial articles on this subject.

Different Sports utilize varied sub qualities of strength, therefore it is essential that Athletes and Coaches have a Sport Specific outlook, and understand what forms of strength should be developed when designing and implementing a strength program, so that it can be effective for their chosen sport.

I hope to give you a basic understanding on what I believe is the keys to designing & implementing a good strength program for Rugby League.

First of all what is strength? 
Strength it is the ability to exert force against a resistance. This may seem like a simple statement, which it is, but you need to realise that the strength it takes to lift a barbell from the floor for 1 repetition, is different to the strength needed to hit a tennis ball, perform a long jump, sprint 100m, or wrestle. This suggests that there are different forms of strength, which there are:
Elastic Strength (overcoming a resistance with a fast contraction)
Strength Endurance (the ability to exert force effectively for many efforts)
Maximal Strength (The ability to exert the greatest force for a single contraction).

These forms of strength can be split up into 5 sub qualities which are:
1.Hypertrophy & General Strength
2.Maximal Strength
3.Maximal Power
4.Control / Stability
5.Strength / Power-Endurance


So what aspects of strength does a Rugby League player need to maximise his potential on the playing field. To be honest I believe they need a good all-round strength profile, a mix of all the above sub qualities.

They need high levels of the Maximal Strength for generating “Hit” in the tackle, and work after contact. They need good elastic strength for sprinting and acceleration, as well as excellent Strength Endurance, as within the 80minutes of a game the rugby player needs to exert high levels of force on many occasions.

It is important to realise that to develop these different forms of strength, it is essential to plan the training year carefully, to ensure good adaptation takes place in all areas. There is some physical crossover between the different forms of strength, but for your training program to be effective it does need to have periods when the rugby player specialises in individual aspects of strength, to get good solid improvements. It is also essential that other physical activities are taken into account during these specific strength phases of training, as too much endurance work can affect the body’s ability to have sufficient recovery to grow, and strengthen the muscular system.

So how do you improve your strength?
Improvements in all three forms of Strength are created by working a muscle, or a groups of muscles beyond their normal ability, this is what is called Overload. Overload is affected by utilizing increased load’s, changes in the number of repetitions, changing in the number of sets, and changes in recovery times.

This is where planning comes into place, the more time spent on planning, better results will be achieved. The Overload principal needs to be controlled to enhance strength development, as well as reducing the possibility of injury.

Planning your strength program
It is important to plan the training year around the athlete’s abilities. Producing an Off Season Plan as well as an In Season plan is essential, they differ quite considerably. It is extremely important to plan the program with realistic improvements in mind. Have a gradual progressive outlook. Slow constant improvements are the key. 

An example of a basic training strength plan for rugby league is as follows:

Off Season
Phase 1:  (November)  4 Weeks Body Control / Stability & General Strength
It is essential during this phase that the athlete learns the specific techniques and movements related to the exercise selections. Body Control / Stability & General Strength, is especially important to young, or inexperienced athletes. It is imperative during this phase that light resistances are used, and the exercises are performed with good technique, using a full range of movement.

Phase 2:  (December)  4 Weeks General Strength / Hypertrophy 
It is during this phase that the athlete can start to increase the load. Repetitions are decreased. It is important to maintain good technique, with a full range of movement.

Phase 3:   (January)  4 weeks Specific Strength / Maximum Strength / General Power
The repetitions are decreased even further. More sport specific exercises can be introduced, it is during this phase that extra emphasis is needed on correct lifting technique as the loads can be sub maximal, and the speed of lift is increasing.

Phase 4:   (February)  4 Weeks Maximum Strength / Maximum Power  
The athlete should have gained good adaptation by this point and have increased strength levels. It is during this phase that the athlete attains his maximum lifts, and should achieve a peak in strength.

In Season
Phase 1:  (March – May)  (A 12 Week micro cycle)
4 week Strength Endurance
4 week General Strength & Hypertrophy
4 week maximum strength & Power 

Phase 2:  (June – August)  (Another 12 Week micro cycle)
4 week Strength Endurance
4 week General Strength & Hypertrophy
4 week maximum strength & Power 

Phase 3:   (September – October)  (An 8 week micro cycle)   
2 week Strength Endurance
3 week General Strength & Hypertrophy
3 week maximum strength & Power 

Exercise Selection
After producing a yearly plan, select what exercises are to make up your training routines. These exercises need to be performed the whole training year. This enables the athlete to develop good techniques and confidence, within their ability to lift increasingly heavier loads.
Exercise selection is the critical variable in an athlete’s training program. Other variables in an exercise prescription will not compensate for improperly chosen exercises. Choose the right exercises that will develop sport specific strength.

As Rugby League is a running based sport, implementing a comprehensive leg strengthening program is essential.
My Top 5 foundation leg strengthening exercises for rugby league are;
1.Back Squat
2.Dumbbell Lunge
3.Stiff Leg Dead Lift
4.Leg Press
5.Front Squats 
 
It is also important to have a strong upper body to deal with the physical work after contact, and to cope with the trauma due to the high impact nature of the game. 
My Top 5 Foundation Upper Body Strengthening Exercises for Rugby League are;
1.Chin ups
2.Bench Press
3.Dumbbell Bent Over Rows
4.Seated Dumbbell Shoulder Press
5.Wide Grip High Pulls off a Power Rack 
 
It is also important to have the ability to generate strength & power through the whole body.  
My Top 3 Whole Body Strength & Power Development Exercises for Rugby League are;
1.Power Cleans
2.Dead Lift
3.Power Clean High Pulls