Oswestry Rugby Club 5 week Pre Season programme.

Oswestry Rugby Club 5 week Pre Season programme. Introduction Oswestry Rugby Club invested in a ten session pre season Strength and Conditioning CrossFit Rugby programme for the 2014/15 season. The CrossFit Oswestry Coaching staff prepared a Rugby specific programme, which utilised some of the core principles of CrossFit, along with a classic progressive strength cycle. The strength cycle focused of four key movements, which translate well to the game of Rugby. These are discussed in a little more detail in the discussion section below. After an initial three repetition max test (3RM), the strength cycle alternated between sets of three and six. This was to help develop strength and power over slightly different time domains, but also to de-load the body and avoid over training. Each session increased the load ( of estimated 1 rep max) by 5. Sets were limited to three, since the squad were not accustomed to high volume training. The team were asked to record their results after after each session. In particular, the initial 3RM test, and the final 3RM Retest in the final week. The session was accompanied by a team focused CrossFit style WOD. The key principles were inherent in the programme. Each session was: 1. Constantly varied, both from a movement and time domain perspective, 2. Performed with intensity. Either, a prescribed amount of work for time, or as much work as possible in a specific time, and 3. Utilised functional movement, which translated well to the movements commonly used in Rugby. e.g. burpee - getting up from the floor quickly; Push Press - pushing the opponents away from the ball etc 4. In addition to the CrossFit principles, there was a strong team work focus element to the WOD design. Often teams of three or four had to work together to complete a task. Either utilising each others strengths, or by equally sharing the work and working in absolute synchronisation. For the later, players were encouraged to communicate with each other to ensure success and synchronisation. Finally, a targeted cool down, involving some yoga type movements and static stretches. 1 Rugby Specific Power

wer Programme results Unfortunately, due to personal commitments, some players were unable to consistently attend the sessions. As a result, not all players had an initial or final 3RM test. Some cells in the spreadsheet below may therefore be empty. In addition, a increase may have been unable to calculated. It should also be noted that whilst only increases in strength were measured, and experienced, the CrossFit Rugby programme had additional benefits. The other nine Physical skills were also developed during the classic CrossFit Workout Of the Day (WOD) activities: 1. Endurance, 2. Flexibility 3. Power, 4. Speed, 5. Agility, 6. Co-ordination, 7. Balance, 8. Accuracy, and 9. Stamina. Strength Agility Teamwork 2

3 REP MAX INCREASE INCREAS E INCREASE INCREASE TOTAL AVERAGE INCREASE Thorpy 90 100.0 65 70 107.7 60 70 116.7 70 100.0 106.1 Jamie 120 130 108.3 70 82.5 117.9 70 80 114.3 90 120 133.3 118.5 Tylor 100 110 110.0 70 70 100.0 60 70 116.7 70 80 114.3 110.2 Kris 100 110 110.0 70 85 121.4 60 85 141.7 70 85 121.4 123.6 Ducky 100 100.0 60 70 116.7 60 70 116.7 80 100.0 108.3 Smithy 120 135 112.5 65 75 115.4 60 80 133.3 70 90 128.6 122.4 Parkesy 150 160 106.7 75 85 113.3 70 90 128.6 120 130 108.3 114.2 Chunk 100 135 135.0 65 75 115.4 70 80 114.3 80 85 106.3 117.7 Tsang 170 100.0 100.0 100.0 105 100.0 100.0 Nick C 100 110 110.0 70 70 100.0 70 80 114.3 70 90 128.6 113.2 Gaz H 100 100.0 70 80 114.3 65 75 115.4 70 100.0 107.4 Todd 80 100.0 60 80 133.3 70 85 121.4 75 90 120.0 118.7 Natt 100 100.0 60 65 108.3 40 55 137.5 65 80 123.1 117.2 Ell 110 100.0 100.0 100.0 100.0 100.0 Nige 100 100.0 50 100.0 100.0 100.0 100.0 Joel 70 100.0 45 100.0 100.0 100.0 100.0 Mike Davies 30 100.0 50 60 120.0 50 70 140.0 70 100.0 115.0 AM 100 110 110.0 50 100.0 55 70 127.3 65 70 107.7 111.2 RD 60 95 158.3 45 50 111.1 55 60 109.1 60 100.0 119.6 EW 100.0 100.0 100.0 65 100.0 100.0 NG 100.0 100.0 55 55 100.0 75 100.0 100.0 JY 100.0 100.0 55 100.0 65 100.0 100.0 Jon 100.0 30 100.0 40 100.0 45 100.0 100.0 Adam 80 100.0 50 100.0 60 100.0 100.0 100.0 3

3 REP MAX INCREASE INCREAS E INCREASE INCREASE TOTAL AVERAGE INCREASE Huw 100.0 40 100.0 60 100.0 75 100.0 100.0 Olly 90 100 111.1 60 70 116.7 60 80 133.3 75 85 113.3 118.6 Rich 100.0 50 100.0 100.0 100.0 100.0 JW 100.0 50 100.0 50 100.0 100.0 100.0 Nick H 70 100.0 40 45 112.5 35 65 185.7 45 100.0 124.6 NE 100.0 30 100.0 100.0 100.0 100.0 DW Diccy 100.0 50 55 110.0 55 60 109.1 100.0 104.8 James 100.0 50 100.0 100.0 100.0 100.0 Gaz Ellis 100.0 50 100.0 100.0 100.0 100.0 JA 100.0 100.0 55 100.0 100.0 100.0 DH? 100.0 100.0 60 100.0 100.0 100.0 NC 100.0 100.0 40 100.0 100.0 100.0 Sam Wallace 100.0 100.0 40 100.0 100.0 100.0 Jack F 70 95 135.7 40 70 175.0 45 65 144.4 50 70 140.0 148.8 Rich Mc 100.0 100.0 100.0 90 100.0 100.0 Michael K 100.0 100.0 100.0 80 100.0 100.0 Ben S 100.0 100.0 100.0 45 100.0 100.0 Luka 100.0 100.0 70 100.0 100 100.0 100.0 James Booth 100.0 100.0 100.0 80 100.0 100.0 Guy 100.0 100.0 60 100.0 100.0 100.0 Fletcher 100.0 100.0 100.0 60 100.0 100.0 Dan Morgan 100.0 100.0 100.0 40 100.0 100.0 George Done 100.0 100.0 100.0 40 100.0 100.0 Sam Wright 100.0 100.0 100.0 40 100.0 100.0 Kit 100.0 65 100.0 100.0 100.0 100.0 4

3 REP MAX INCREASE INCREAS E INCREASE INCREASE TOTAL AVERAGE INCREASE Louis 95 100.0 100.0 100.0 55 100.0 100.0 AVERAGE 118.9 119.3 127.4 120.4 121.5 Discussion The Oswestry Rugby Club first team squad are, on average, 22 stronger after the five week CrossFit Rugby strength cycle programme. This was measured using a 3 Rep Max test at the start and end of the 5 week programme. Four movements were trained: 1. The Back Squat: This was chosen to help develop raw leg pushing strength, which is used in all Rugby specific skills and activities. From scrum to line out, and from sprinting to tackling. 2. The Power Clean: This is the single most effective movement for developing raw power and strength through the hip drive (extension). All power in sport comes from the hips - core to extremity. The triple joint extension employed in the Power Clean is critical to 99 of sports activities. 3. The Push Press: Not just an effective tool for developing upper body pushing strength and power, but lower body drive also. The utilisation of the knee extension allows the athlete to move much heavier loads above the head than transitional shoulder pressing. 4. The Pendlay Row was utilised to provide developmental balance. i.e to increase strength and power in the pulling movements, rather than pushing. This balance is necessary to avoid injury and is used on the field when tackling, rucking and mauling, scrummaging and tackling.! Training consistency is key with any programme. The raw data above clearly shows significant gains in strength for the those athletes who were consistent in their training. The average calculations therefore ignore those athletes who were unable to retest their 3 Rep Max efforts. However, CrossFit Oswestry would welcome back the Oswestry Rugby players to complete the retests.! Recommendations 5

Recommendations Training - The team have clearly improved multiple physical skills over the past five weeks. However, there is further room for additional gains in strength, power, speed and mobility. CrossFit Oswestry would be pleased to offer further assistance to help the players maintain, or push for additional development during the season. Depending upon availability, further improvement is certainly possible. Nutrition - Whilst the programme did not focus on nutrition, there was some discussion about pre/post and half time nutrition. Post game and training, it is important for the players to consume an appropriate amount of protein and carbohydrate. This will help ensure a speedy recovery, and help the body grow stronger for the future. Pre game and training, it is important that the players are hydrated and have appropriate energy stores. A balanced meal should be consumed 45-90 mins before a game or training. During a game, players should have access to fluids and a quality carbohydrate source. Likewise at the half time period. Electrolyte and salt supplementation may also be beneficial during the half time period. The carbohydrate source should preferably be natural and free from additives such as colourings and flavourings. Coconut water and half a banana are a great natural source for these things. Please avoid high sugar, carbonated, and caffeinated drinks. 175.0 increase 3RM GAINS 164.4 153.8 143.1 132.5 121.9 111.3 100.6 Louis Kit Sam Wright George Done Dan Morgan Fletcher Guy James Booth Luka Ben S Michael K Rich Mc Jack F Sam Wallace NC DH? JA Gaz Ellis James DW Diccy NE Nick H JW Rich Olly Huw Adam Jon JY NG EW RD AM Mike Davies Joel Nige Ell Natt Todd Gaz H Nick C Tsang Chunk Parkesy Smithy Ducky Kris Tylor Jamie Thorpy 6

180.0 increase 3RM GAINS 168.8 157.5 146.3 135.0 123.8 112.5 101.3 90.0 Thorpy Jamie Tylor Kris Ducky Smithy Parkesy Chunk Tsang Nick C Gaz H Todd Natt Ell Nige Joel Mike Davies AM RD EW NG JY Jon Adam Huw Olly Rich JW Nick H NE DW Diccy James Gaz Ellis JA DH? NC Sam Wallace Jack F Rich Mc Michael K Ben S Luka James Booth Guy Fletcher Dan Morgan George Done Sam Wright Kit Louis 7

190.0 Increase 3RM GAINS 180.0 170.0 160.0 150.0 140.0 130.0 120.0 110.0 100.0 Louis Kit Sam Wright George Done Dan Morgan Fletcher Guy James Booth Luka Ben S Michael K Rich Mc Jack F Sam Wallace NC DH? JA Gaz Ellis James DW Diccy NE Nick H JW Rich Olly Huw Adam Jon JY NG EW RD AM Mike Davies Joel Nige Ell Natt Todd Gaz H Nick C Tsang Chunk Parkesy Smithy Ducky Kris Tylor Jamie Thorpy 8

150.0 Increase 3RM GAINS 140.0 130.0 120.0 110.0 100.0 Louis Kit Sam Wright George Done Dan Morgan Fletcher Guy James Booth Luka Ben S Michael K Rich Mc Jack F Sam Wallace NC DH? JA Gaz Ellis James DW Diccy NE Nick H JW Rich Olly Huw Adam Jon JY NG EW RD AM Mike Davies Joel Nige Ell Natt Todd Gaz H Nick C Tsang Chunk Parkesy Smithy Ducky Kris Tylor Jamie Thorpy 9