:( improving performance (1 Viewer)

[Claire]

when devloping a training proram for a 92 kg, national rugby league player who is deficiant in strength, power, and speed how would you do this.

wat would i need to put in (repitions, sets, weight ect) for strength training, pwoer and speed

im sorry im so bad at this

 

[mr_speedy]

moderate to heavy weight, 3 sets of each exercise 8-10 sets
plyometrics training, umm talk about the muscle contraction things as well

 

[mr_speedy]

just remembered something as well. it is best to use exercises which incoporate more than one joint, as this builds more muscle mass quicker and more effectivly. they also use more than one muscle at a time. eg. squats, dead lift, leg press, bench press.

also talk about speficity, as you should train how you would play. eg. squats will help for running and tackling, as you do make a similar movement in tackling.

 

[222fish]

for power, about 4-6 reps - plyometrics would help in this, max RM
strength 8-12 erps - do composite lifts using weights, calisthenics like pushups
rugby players need to develop strenght in their shoulders and legs particularly
do crosstraining eg swimming, boxing to reduce injuries and develop body balance
speed/ agility - drills include sets of 15-20 m sprints, in figure of 8/ hourglass pattern
use terms like specificity, variety, repetition maximum, definitely mention overloading whereby the difficulty, weights are increased incrmentally every training cycle as muscles get used to the training regime

 

[mr_speedy]

strength is 4-6 reps, power or speed is 8-12 reps

 

[Claire]

thanks for your replies.