An Interesting Study about Repeated sprint and high intensity activity in rugby Alex Ross is a former USA International Sevens and All American Wing. He is currently pursuing a PhD in sport science at AUT University in New Zealand investigating methods of improving the physical measures and on field performance of elite sevens players while also working as a strength and conditioning coach. Alex writes on behlaf of NIKE ELITE Rugby Camps. You can register for any NIKE Rugby camp at ussportscamps/rugby/elite/. Often times when describing coveted physical traits for rugby players speed will be brought up and then almost immediately after ‘repeated speed’, implying an ability to maintain speed or power over consecutive efforts with brief rest periods. But just how important is repeated speed for rugby players and what is the optimal way to improve? A study [1] in 2011 looked at the repeated sprint and repeated high intensity sequences (any combination of 3 or more tackles, rucks, mauls and/or sprints with < 21s rest between efforts) of players during Super 14 matches. After rigorously peeling back the skin of the game tape, the authors reported players perform between 7 – 17 repeated high intensity bouts per match depending on position, with loose forwards performing the most and outside backs the least. The composition of high intensity bouts differs by position with forwards involved in ~40% more rucks and mauls while backs perform ~20% more sprints with a greater average distance. The average duration of repeat high intensity bouts was between 26 and 46s while the maximal duration was between 53 to 165s, with forwards involved in longer bouts on average. The key points of this study are that repeat sprint/high intensity bouts occur relatively frequently during a game and as such warrant specific preparation. Secondly, repeat high intensity/sprint bouts differ greatly between forwards and backs implying preparation should be specific to the positional demands. Forwards need to prepare for more contact situations while backs should include more sprinting. So now that we know that it’s important, how do you improve repeated sprint/high intensity ability? The paradox of training to improve repeated sprint/high intensity ability is that actual repeat sprint training is an inferior method. Reviews [2,3] of repeated sprint testing and training concluded that is likely more beneficial to employ a ‘polarized’ training scheme in which you train at either moderate to low speeds/intensities or at maximal speed/intensity, not in between. The single best predictor of repeated sprint performance is maximal speed while secondary predictors are aerobic indices such as VO2max and maximal aerobic speed. The higher your maximal power, the higher your output even at sub maximal intensity while improving aerobic indices allows you to speed recovery between efforts. A proper program should seek to concurrently but separately improve these two indices rather than try and improve repeated speed directly. To improve maximal speed/power forwards should focus on improving maximal power in short sprints (5-15m) and include moderate load sled pushes, sprints + tackle bags, and wrestling with efforts lasting no longer than 10s and near complete recovery between reps. Backs should seek to improve maximal sprint speed and include a lower volume of wrestling and mock contact drills, also for short duration and long rest periods. Aerobic indices are best improved through moderate –high intensity intervals of 15-60s with a 1:1 work to rest ratio. These can be performed running or on a bike, rower, or grinder. Have a look at clips of your games and determine what each position’s requirements are from a movement standpoint and look at improving maximal power in these movements. At the same time improve your aerobic power and you will see your ability to repeatedly perform high intensity efforts increase as well. References 1. Austin D, Gabbett T, Jenkins D. Repeated high-intensity exercise in professional rugby union. J Sport Sci. 2011;29:1105–12. 2. Girard O, Mendez-Villanueva A, Bishop D. Repeated-sprint ability - part I: factors contributing to fatigue. Sports Med. 2011;41:673–94. 3. Bishop D, Girard O, Mendez-Villanueva A. Repeated-Sprint Ability part II: recommendations for training. Sports Med. 2011;41:741–56.
Posted on: Tue, 18 Jun 2013 16:02:51 +0000
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