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Power Play
Ashley Jones
A simple and basic approach to inseason power training for all sports specifically rugby. Alternate weekly between two different set/rep/load protocols.
In the first week utilize a schedule based on light and fast, an inter muscular co-ordination approach (Schmidtbliecher):
3 x 5 @ 60% of max, light and fast
The next week utilize a heavier load with attempted acceleration, even if the bar does not move fast you are still selectively recruiting the fast twitch motor units, an intra muscular co-ordination approach (Schmidtbliecher):
5 x 3 @ 80% of max, compensatory acceleration (Hatfield)
Now for the exercises, select one exercise from each group:
Explosive Rotational | Explosive Pull | Explosive Push | Explosive Squat |
Hammer Push/Pull Power Tackler Rotational Jammer | Clean Snatch Pull | Band Bench Press Push Press Jammer | Band Squat ¼ Explosive Squat Jump Squat |
There are many derivations form these three exercises per group, so it is up to you to select the movements that provide you with the best results.
Ash Jones
