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Unlike other forms of football, rugby can be usefully
viewed as a succession of prolonged physical engagements,
either between individual players or between groups of
players. Each of these engagements demands the exercise of
substantial physical strength. While basic strength training
should form the foundation for such engagements, there should
also be a focus on developing explosive strength appropriate
to the particular activity.
During the extended periods when players are physically
contesting with their opposing counterparts they are
continually subjected to loading substantially greater than
their own body weight. And, because that added resistance is
live, there is often the problem of overcoming not only
inertia but also counter force triggered by an initiating
movement.
In modern rugby considerable attention is given to fitness
and aerobic conditioning as well as basic weight training, but
there is very limited focus on the development of
activity-specific explosive strength. This is despite the fact
that an ability to very rapidly generate force can yield a
competitive advantage in each of the areas of physical
engagement in rugby:
Scrum and maul In the scrum or maul situation it is
very difficult to shunt the opposing pack backward unless
there is synchronised explosive activity. If a pack begins to
move forward slowly or if just one or a couple of players
attempt to initiate a shove, they are unlikely to be able to
overcome the inertia of the opposing pack's body mass. In
addition, the attempted drive forward will almost certainly
trigger an almost immediate counter-shove. On the other hand
if a pack suddenly and explosively begins to drive forward as
a synchronised, coordinated unit, they are likely to be able
to generate momentum and place their opponents on the back
foot.
The key elements are that each of the forwards possess
basic strength and a capacity to rapidly generate force.
However, it is essential that their movements be synchronized.
If any of these elements of strength, explosiveness and
synchronicity are lacking the attempt is likely to prove
futile or even counterproductive.
"Strength training for rugby should
always be grounded on ... basic strength; but ... to gain a
sustainable competitive edge ... incorporate ...
activity-specific training for explosive
strength."
Tackle In a tackle situation there is great
advantage in forcing the opponent, whether ball-carrier or
tackler, back from the line of engagement. In order to do this
effectively, the action has to be both powerful and virtually
instantaneous.
In addition, ball-carriers with explosive leg drive are
often able to brush past attempted tackles, while tacklers
with similar attributes can forcefully secure the ball-carrier
and take him to ground.
Ruck At the breakdown of play following a tackle the
ability to push back or "clean out" opposing players from the
ruck offers opportunities to win the contest for the ball or
at least put the opposing team in a disadvantageous situation.
The only effective way to win the breakdown contest is to
apply very considerable force in an explosive manner.
Lineout The outcome of the lineout contest is
largely dependent on how high the jumper can ascend, but also
on how rapidly he can reach that point. This requires not only
a very good vertical leap by the jumper, but also the ability
of his support players to forcefully elevate him. Both jumping
and lifting require specific forms of explosive strength.
When forward packs are evenly matched in strength and
technique, and defensive techniques are well-coordinated, a
game of rugby can often become a war of attrition, with teams
attempting to wear one another down over the course of the
game. It is very difficult to maintain concentration and
alertness throughout an 80-minute game, and a capacity for
explosive action allows the exploitation of fatigue and
inattention. It provides surprise and unpredictability, while
limiting the possibility of appropriate reaction.
Strength training for rugby should always be grounded on a
solid foundation of basic strength; but coaches who are
seeking to gain a sustainable competitive edge would do well
to incorporate a comprehensive program of activity-specific
training for explosive strength.
(This article also appears on the MyoQuip Blog
website)
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