Rule of 24 by Ashley Jones Crusaders

Crusaders Head Strength Coach – Super 14 RugbyMany years of talking and reading have led me to the conclusion that 24 reps in whatever combination you wish to program is a valid method of increasing size and strength. The only caveat placed on this is that the percentage of maximum loading used must be relative to the rep ranges used. The only exemption to this would be a beginner where you could take two methods, one; since a beginner has very poor strength endurance a large number of sets with a small number of reps should be used when teaching complex technical lifts such as snatch and the percentage of maximum is irrelevant and two; go to the other end of the set/rep continuum and have the beginner perform a large number of reps with bodyweight exercises to establish a base upon which to build future gains.

Whichever method you choose and there are justifications for both the Rule of 24 after a qualifying period of lifting regularly will greatly enhance your gains in strength and size and keep intensities relative. This method will also fall into the old Fred Hatfield philosophy of varying sets, reps and load to ensure that all energy systems and fiber types are trained in the one workout. You could also add 12 sets of 2 to this table as well, with excellent results, maybe with an Olympic lift, repetitive sets of low reps with high intensity is essential in establishing technique with heavy loads or you could utilize a Westside protocol and establish the 8 and/or 12 set exercise as your speed exercise and perform at the correct percentage of maximum for you to ensure optimal speed of performance.

Also if you are still employing a traditional periodisation approach to your programming you could work from the high rep/low set end of the continuum and over a period of weeks work towards a peaking phase utilizing high sets and low reps. Of course, if you are employing conjugate methods, based on the philosophy of Louie, “whatever you do not train you lose” then you would be employing an array of different set and rep patterns to ensure continued improvement in all strength qualities.

As a rugby strength coach I employ a conjugate method of strength training specifically because the game of rugby is a hybrid sport where, speed/strength, strength/speed, maximal strength, position specific hypertrophy, and strength endurance are all essential in the development of the player for the modern game.

Number of Sets     Number of Reps     Percentage of Maximum
          8                           3                                90+
          6                           4                                85+
          4                           6                                80+
          3                           8                                75+
          2                         12                                70+
          1                         24                                60+

Utilising a four day a week training schedule with whichever training days work best for you, a plan could look like the following, of course any combinations could be used, my own training biases are obvious from the exercise selection.