There will be three phases to my warm up session:
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Pulse raiser - this will be a gentle movement such as jogging or skipping that will gently raise the pulse rate.
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Stretch - stretching the joints and muscles to be used in the session warms them up thus reducing the risk of injury. Stretches should be held for a period of 8 – 10 seconds and you should not bounce or hold your breath.
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Skills practice - this will involve practising some of the individual skills needed in the activity.
UPPER BODY PREPARATION
There are a number of static stretches that can be performed for individual muscle groups, each of which has a number of variations. Those listed below I consider being easy, effective and safe methods of static stretching each of the major muscle groups used in rugby, although you will come across variations of these.
LOWER BODY STRETCHES
These three stretching exercises for the legs will significantly improve lower back mobility and flexibility. When you stretch your hamstrings, calves, and quadriceps, you are not only lengthening those muscles and preparing them for work, but you are simultaneously loosening and lengthening the muscles of the lower back.
Whilst planning my personal circuit training programme I will think carefully about general safety principles. These are commonsense procedures to avoid the risk of accident or injury when playing sport. As only one person (me) or maybe a few others, depending on the activity will be taking part, the group size is very small and there will be plenty of space and equipment to use. Before participation in the training programme all equipment used will be checked for damage and wear, and where necessary will be replaced with safety equipment. Faulty apparatus can lead to injury to myself and have an adverse affect on performance. I will also wear cloths which allow unrestricted movement, but not be too lose. And for another safety aspect, all jewellery and watches will be taken off during the exercises.
Treatment of injuries: RICE PRINCIPLE
If any injury occurs while taking part in the training programme I must identify the problem and try to treat it. For the majority of minor injuries, using the RICE principle will help reduce pain and swelling and prevent further damage.
RICE stands for Rest, Ice, Compression, and Elevation.
REST – stop playing.
ICE – try and put an ice pack or something cold on the injured part, a bag of frozen peas will do.
COMPRESSION – to prevent further swelling, compress the affected area. You can do this by wrapping a bandage firmly around the injured part.
ELEVATION - swelling will also be reduced if you can rise (elevate) the injured part. This reduces the blood flow.
COOLING-DOWN
I will enable my body to recover from activity by a process known as COOLING DOWN. The purpose of this is to help the body return to its normal state as quickly as possible. Briefly in a warm-down session I will include a few minutes of jogging followed by gentle stretching, paying special attention to the main muscles and joints used in the training session. This will help keep the blood flow high, wash out all the waste products the muscles have produced and replenish the fuel stores. This allows the muscles to return to their normal temperature slowly.
The warm-up and cool-down is a necessary routine which will take place before and after my training programme.
My circuit programme will take place during the summer (August) and is therefore pre-season training, as the rugby playing season begins in September for me. This will be of an advantage when playing rugby next season as I will be fitter and would have improved generally during the game. Seasonal factors also will not affect my training programme. This is because it will take place outdoors on a grass field during the summer and in theory this means that the weather will be sunny and a good environment to train in.
Stations that relate to aims
8-12 stations that I will apply to my circuit to full-fill my aims.
AIM: General Stamina – the ability of the body to carry on working without becoming tired and to supply fuel and oxygen to the muscles. This is achieved by the cardiovascular and respiratory systems working efficiently together.
STATIONS: - Shuttle runs
- Burpees
- 800 metre run
AIM: Muscular Endurance – the ability of a muscle to work for a sustained period of time. The amount of dynamic strength you have relates to the amount of muscular endurance you have. These are exercises which can help to build up muscular endurance in specific muscles or muscle groups.
STATIONS: - Press-ups
-Weights (bicep curls)
- Sit-ups
AIM: Co-ordination – the ability to use the senses and body in order to perform motor tasks smoothly and accurately.
STATIONS: - sprinting pick-ups
Exercise Planning: PRINCIPLES OF SPORT AND FITT
In order to reap the full benefits of exercise, I must train in a specific way. The whole point of training is to improve my general level of fitness. But this can only happen if I overload my body. By overloading, my body will gradually adapt to the new level of work and my level of fitness will increase. However, it is dangerous to overload the body too much. Instead, the increase in workload needs to be gradual.
To help succeed in achieving my aims I will apply my training programme to the F.I.T.T and S.P.O.R.T principles as follows:
Frequency – number of time you train a week
Intensity – how hard you work
Time – how long you train for
Type – training in what type of way
And…
Specific – choosing the right training for the sport
Progression – gradually increasing the workload as you train
Overload – making your body work harder
Reversibility – understanding that fitness cannot be stored for future use and will disappear if you stop training
Tedium – varying the training in order to keep you motivated and not bored
This is how I have applied the F.I.T.T and S.P.O.R.T principles to my training programme.
Frequency - I will be doing my circuit at least 2 times a week for a period of
6 weeks
Intensity – every week my circuit will progress and get slightly harder, thus increasing intensity
Time – increasing the duration of exercise will develop overload on my body
Type – exercises are specific to rugby
And …
Specific - exercises in my circuit are specific to fitness and skill-related fitness used in rugby e.g. passing, kicking, running with ball in possession
Progression - every week my circuit progresses in difficulty, time and the frequency of training sessions per week, to overload muscles and the mind. My body takes time to adapt to the increased demands on it. So I should build up my exercise level gradually. But once it reaches a certain level when it can comfortably deal with the level of exercise, it will not improve anymore. This is called plateau. To prevent this from happening, the exercises must be made progressively harder to ensure that the body continues to improve.
Overload - progression and doing exercises I’m not used to will help to overload the muscles and increase fitness and strength
Reversibility – by repeating my circuit at least 2 times a week I will stop reversibility, which happens after 2-3 weeks
Tedium – to combat tedium I will be working with a partner, listening to music and adapting and changing my exercises each week. This will make my circuit more interesting and less boring. I will include some cross-country training as well e.g. cycling, swimming, and jogging.
Aerobic/anaerobic thresholds
The following graph depicts how the energy systems contribute to the manufacture of ATP over time when exercising at 100% effort. The thresholds (T) indicate the point at which the energy system is exhausted - training will improve the thresholds times.
Heart rate training zones
Training zones are based on a percentage window (60% to 70%) of your . Within each training zone subtle physiological effects take place to enhance your fitness.
The Energy Efficient or Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70 %. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs.
The Aerobic Zone - 70% to 80%
Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to and carbon dioxide away from the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to complete long distance runs at 75% of your maximum heart rate, so getting the benefits of some fat burning and improved aerobic capacity.
The Anaerobic Zone - 80% to 90%
Training in this zone will develop your lactic acid system. In this zone your individual is found - sometimes referred to the point of deflection (POD). During these heart rates the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen is the trainer’s worst enemy, . There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This happens at an individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace. This is your anaerobic threshold or POD. Through the correct training it is possible to delay the POD by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher.
The Red Line Zone 90% to 100%
Training in this zone will only be possible for short periods of time. It effectively trains your and helps to develop speed. This zone is reserved for and only the very fit are able to train effectively within this zone.
Intensity/training zones graph
You can discover your Maximum Heart Rate by calculating the following formula:
220-AGE=MHR
From this I have worked out that my individual Maximum Heart Rate is 205 beats per minute. However the max HR is primarily a function of your genes and your age, not your current level of fitness, and is only a theoretical estimate.
THE CIRCUIT
The order in which the exercises are to be done:
WARM-UP >> STRETCH >> THE CIRCUIT >> WARM-DOWN
Start by lightly jogging for approximately 5 minutes. DO NOT SPRINT. Then move onto some dynamic stretching, such as rotating the hips, arms and ankles. Now go onto stretch all the major muscles in the upper and lower body used in rugby. This can be found in the specific warm-up and cool-down section in the project. As well as the benefits of stretching before and after exercise, in the longer term I will have developed a more flexible body, which allows a greater range of movement at joints and will reduce the risk of injury at a joint.
Order of circuit programmed actives:
STATION 1: Shuttle runs -
STATION 2: Sit-ups
STATION 3: Kicking
STATION 4: Weights (bicep curls and lateral swings)
STATION 5: Burpees
STATION 6: Rest
STATION 7: Press-ups
STATION 8: Sprinting pick-ups
STATION 9: Passing drills
STATION 10: 800 Meter run
Station 1
Shuttle runs
Set up:
Place three cones ten metres apart in a parallel line.
Method:
Jog to the first cone (10 metres) then back to the starting line. Now pick up the pace and begin to run from the line to the second cone and back. Next you must sprint to the last cone, which will be 30 metres away from the line. Once there sprint back to the starting line. This means you are moving over a distance of 120 metres in 1 interval. Complete as many as in can in one minute, counting how many runs you have achieved. Make sure you touch the marker at the end of each shuttle.
Purpose:
This station will improve your speed, agility and muscular endurance of the quadriceps and hamstrings. As you are taking part in physical activity it will contribute to your general stamina, also known as general stamina. This refers to a person’s ability to exercise the whole body for prolonged periods of time.
Progression:
This will vary each week. Sometimes it uses intensity by lengthening the distance that one has to sprint/run/jog. The other times it concentrates on the time aspect, which can be safely progressed by completing the station for a longer period of time or repeating the station twice through in one circuit.
Specificity:
Rugby players have to be able to have ‘bursts’ of speed. For instance running away from an attacker. As these ‘bursts’ might have to last for the length of a rugby pitch then the player needs to be able to keep the speed up all the time, as well as using agility to dodge the opposition and sidestep them.
Station 2
Sit ups
Method:
Perform as many sit-ups as possible in one minute to begin with. Start off by lying on your back with your knees bent at a right angle, making sure your feet are flat on the floor.making sure your feet are flat on the floor.
Purpose:
This station develops muscular endurance in the abdominal muscles. This is explosive strength because it is done in one movement.
Progression:
Every week more sit-ups are done each week as shown on the progression.
Specificity:
This is specific because rugby players use their abdominal muscles a lot especially in situations like rucking and scrumming. Strong abdominals give you good core strength, essential for rugby.
Station 3
Kicking
Method:
This is a kicking exercise that involves conversions. Place the ball anywhere you like on the pitch between the try line and the half way line. Time your run perfectly, leaning back slightly when hitting the ball and strike with the laced part of your boots.
Purpose:
This routine will work on improving co-ordination as you have to time your run before striking the ball, and must hit in the correct place at the right time. Muscular strength and the player’s accuracy are also developed through this skill.
Progression:
This station will be progressed each week by adding time to the exercise, allowing more kicks to be practiced and perfected. I will not rush this station and so have decided not to use intensity to progress this skill.
Specificity:
Conversion kicks are taken anywhere on a line perpendicular to where the try was scored and are successful if the ball passes between the upright posts. These are important in a game of rugby as the chance of converting is given to the team after they have scored a try. This gives them an advantage and should be taken seriously. They are worth 2 point each and can be crucial to the game. Often they will make a difference between winning and losing a match if the same numbers of try’s are rewarded for each team. It will come down to the amount of conversions conceived.
Station 4
Weights: Bicep curls
Method:
Complete two sets of 35 repetitions on each arm using a 5kg weight. This is achieved by holding the weight down by your side with the elbow tucked up against your hip. Using an underhand grip extend your lower arm, whilst keeping the upper part of the arm stationary. Next bring the weight back to your shoulder. The movement should be swift and smooth, as this exercise needs to be preformed properly. There is a tendency either not to move the muscle through the full range of movement, or not keep the body in the correct position, both of which will greatly reduce the effectiveness of the exercise.
Purpose:
Muscular endurance is built up in the bicep so it can work effectively against a resistance for a longer period of time.
Progression:
This station is overloaded using the FITT principles of intensity and time. Each week the athlete has to either increase the amount of time that they perform the bicep curls for, or they have to improve the amount of bicep curls done in the same amount of time compared with the previous training session.
Specificity:
These improve muscular endurance in the upper arms. It will tone and strengthen the bicep muscles. As this muscle is used often when tackling and ripping the ball out from a maul, it is important when playing a game of rugby. The exercise tries to make it more apt for working with more power, for a longer period of time.
Station 5
Burpees
Method:
Do as many burpees as possible in a minute. A burpee is a combination of a squat to a star jump in one explosive action.
Purpose:
This builds up muscular endurance of the quadriceps and hamstrings. Cardiovascular endurance and co-ordination will also be tested here.
Progression:
To progress this station I will increase the time allowance for burpees and make the exercise harder, by working at a higher intensity than normal; completing more in the set time then achieved originally. This means you have to work your body at a faster pace but still complete the workout effectively.
Specificity:
Rugby players need explosive strength, particularly the forwards for when they are in situations like a scrum, or when they are just about to launch into a tackle.
Station 6
Rest
Station 7
Passing drills
Method:
This exercise involves jogging the pitch while passing a ball simultaneously. It requires 4 people or more. You can vary what skills you practice for this station. Some of these could include:
Pop passes
Miss passes
Long passes
Short quick passes
Dummies
Passes off the opposite hand
Torpedo pass from the ground, left and right
Switches
Loops
Scissors
This helps to develop a wide range of passing techniques and skills. Remember to call out names and use communication between each other.
Purpose:
This exercise will improve the ability to pass the ball accurately and advance your ball control. Overall it improves your body’s co-ordination, as well as including speed endurance.
Progression:
This station is progressed each week by increasing intensity. For example, adding in a defending to the drill or including more advanced techniques. Increasing time and number of completed lengths in the pitch will also reach my body to an overload, as well as making me more experienced with the skills.
Specificity:
Passing drills are specific to rugby as it duplicates the action in a real game. This is because a rugby game is played at varying speeds throughout, from sprinting flat out to just walking during set pieces, and different types of passes and handling techniques are used. Passing drills are specific to this particular action.
Station 8
Sprinting pick-ups
Set up:
Place two cones in line with each other 10 meters apart.
Method:
This exercise again requires 4 people to participate. Set up grid and have two players standing at each cone, one of which will be given a ball. This person will sprint ahead to the opposite cone and place the ball down bout 1-2 meters away from the player standing there. That player will then accelerate while going low to pick up the ball placed on the ground, and then sprint to the other marker, placing the ball 1-2 meters away from that player. He must carry on running around the player and join the line. Repeat this process.
Purpose:
This will improve a players co-ordination skill levels, and develop a quick strong ball picking up technique. The station will also work on cardiovascular fitness and speed, as sprinting and running are involved in this exercise.
Progression:
Every week
Station 9
Press ups
Method:
Do the required amount of press-ups as shown in the progression table. Begin with hands approximately shoulder width apart pointing forward and feet closely together. Keep your body straight and head looking towards the ground. Bend the elbows and lower the body to about one inch off the floor, then return to the start position. Repeat.
Purpose:
The aim of this exercise is to develop endurance for the muscle groups in the chest, arms and shoulders. Specifically these include the biceps, triceps, pectorals and deltoids.
Progression:
Every week the athlete will progress in this exercise by gradually overloading their body. This will be achieved in a variety of ways. These include completing a set number of press-ups which increase week by week, regardless of the time. Making it competitive, by trying to improve on the amount of press-ups done in a minute from the previous session. Also adding time to the station means I am able to perform more press-ups. A harder alternative is to place feet higher than hands i.e. using the seat of a park bench. This would higher the intensity of the exercise.
Specificity:
The upper body strength is important in rugby as it is used in many situations, such as a ruck or a tackle. This station trains these muscles to be able to work against a resistance more effectively for a longer period of time. For example, in a game making a tackle then putting the effort in again to make another crucial tackle.
Station 10
800+ meter run
Method:
Run round entire perimeter of the 200 meter track four times at a comfortable pace. Your speed should not change.
Purpose:
EVALUATION OF PLANNING
As part of my training program I completed several pre-tests and collected results from this. These were specific to the components of fitness and skill-related fitness that I was aiming to improve by undergoing the circuit. The tests were measuring my muscular endurance, cardiovascular fitness (general stamina) and co-ordination. The following pre-tests were carries out:
PRESS UPS – I had one minute to complete as many press ups possible. I found these easy to start off with and were performed correctly. After doing 20 I began to struggle and could feel the stress and lactic acid building up in arm muscles. However I kept on going for the full minute, performing them slightly slower but still accurate, and managed to complete 32 press ups. This gave me an indication of my muscular endurance level in the upper body muscles.
COOPER TEST – This was a simple assessment that tested my cardiovascular fitness. It was performed on a flat grass field with a 200 meter track. The objective was to either run, jog or walk as far as possible in 12 minutes on this track. The only equipment need was a stopwatch, which I used to time the 12 minute allowance. In the end I achieved a total distance of 2100 meters, which was roughly 10 laps of the track. I used a combination of running, jogging and walking, but primarily concentrated on jogging continuously, with occasional bursts of acceleration and sometimes slowing down the pace. My fitness level was established by comparing the distance ran to the norms for the test. From this I learnt that my distance was grouped as fair. I was pleased by this achievement because it was my first ever stamina test and although I did ok, I did find it hard, and it may have been unfair as I hadn’t fully developed as a man yet. The ratings were bias to a grown man.
TENNIS BALL TEST – This was another simple test. It consisted of throwing a tennis ball against a wall with one hand, and catching it with the other which lasted for two minutes. The test was specifically examining my co-ordination. I found the assessment easy and was a useful measure. I achieved 163 bounces in two minutes.
I believed the program was pitched at the appropriate level, as I found starting the circuit manageable, and was able to progress my body week by week without any injury or major overload problems.
