Training Programmes
Off season resistance programmes coming soon. For now, kick back and enjoy a bit of rest-bite from touch - we don't want burn out now do we!!
Strength and Conditioning Programme Rationale
The periodisation of our resistance training programmes is based on years of research into the most effective ways of improving power output for field sports and I have gone further to ensure that our programmes are specific to the sport of touch. It is based on some basic principles that I will briefly summarize in order to give you a basic understanding of 'why'.
As we are interested in developing power, it is essential to develop both suscular strength and speed as Power = Force x Speed. To develop strength, the larger the cross-sectional area of the muscles, the more strength can be gained. With increased muscle size comes greater body weight. We need to ensure we get a balance between body weight and strength (and ultimately power). Therefore, don't be upset about becoming too bulky, especially earlier in the programme, as this will only equal a higher power output and you will move faster and more powerfully with an increased body weight than you did before at a lighter body weight.
All movements administered will be carried out with maximal speed (during the concentric (or effort) phase) to ensure muscular power is the focus. The periodisation will focus around a 4 weekly cycle of different intensities (medium, heavy, light, maximum). This cycle is proven to improve mucular strength and power much more efficiently than always pushing your heaviest weight every week. It achieves this for several reasons. The main reason is recovery. It is essential that your body recovers from the micro tears that occur during muscle development and it is your rest days and light/medium weeks that allows this recovery, and ultimately growth. Having a light week directly prior to a maximum week allows you to achieve a higher maximum due to the 'freshness' of your muscle fibres. This principle is much the same as the 'peaking for performance' principle. Another key reason for the change in intensities over the 4 weeks is the inclusion of the essential combination of strength, counter-movement jump (CMJ), plyometric and ballistic exercises proven to be essential in developing maximum power output. Although you may feel you are not achieving a lot in your light and medium weeks as you are lifting much lighter weights than you are capable of, this is in fact the contrary. It is proven that there are similar and often greater power outputs achieved during 10-30% of 1 rep Max loads when administering ballistic and CMJ exerices (which are the type of the exercises within the programme) compared to lifting maximum loads. So, as long as you are lifting and jumping at optimum speeds in these lighter weeks, you are achieving optimum power outputs. This places an important and essential emphasis on your light and medium weeks as key ingredients to your power development. I would encourage you to read the article below which helps to describe these principles and other research findings in more detail.
As we are interested in developing power, it is essential to develop both suscular strength and speed as Power = Force x Speed. To develop strength, the larger the cross-sectional area of the muscles, the more strength can be gained. With increased muscle size comes greater body weight. We need to ensure we get a balance between body weight and strength (and ultimately power). Therefore, don't be upset about becoming too bulky, especially earlier in the programme, as this will only equal a higher power output and you will move faster and more powerfully with an increased body weight than you did before at a lighter body weight.
All movements administered will be carried out with maximal speed (during the concentric (or effort) phase) to ensure muscular power is the focus. The periodisation will focus around a 4 weekly cycle of different intensities (medium, heavy, light, maximum). This cycle is proven to improve mucular strength and power much more efficiently than always pushing your heaviest weight every week. It achieves this for several reasons. The main reason is recovery. It is essential that your body recovers from the micro tears that occur during muscle development and it is your rest days and light/medium weeks that allows this recovery, and ultimately growth. Having a light week directly prior to a maximum week allows you to achieve a higher maximum due to the 'freshness' of your muscle fibres. This principle is much the same as the 'peaking for performance' principle. Another key reason for the change in intensities over the 4 weeks is the inclusion of the essential combination of strength, counter-movement jump (CMJ), plyometric and ballistic exercises proven to be essential in developing maximum power output. Although you may feel you are not achieving a lot in your light and medium weeks as you are lifting much lighter weights than you are capable of, this is in fact the contrary. It is proven that there are similar and often greater power outputs achieved during 10-30% of 1 rep Max loads when administering ballistic and CMJ exerices (which are the type of the exercises within the programme) compared to lifting maximum loads. So, as long as you are lifting and jumping at optimum speeds in these lighter weeks, you are achieving optimum power outputs. This places an important and essential emphasis on your light and medium weeks as key ingredients to your power development. I would encourage you to read the article below which helps to describe these principles and other research findings in more detail.
| lower_limb_output.pdf |