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Nick Wallace

EXSC - 3200

Strength and Conditioning Program



The athlete being evaluated in this exercise prescription is a 21- year old male collegiate

rugby player who is 5’9 and weighs 190 pounds. The athlete plays outside center for William

Paterson University Men’s team. The athlete's goal is to increase athletic performance more

specifically by increasing speed, strength and power. Before starting a training program

especially for athletes, strength and speed should be assessed, then compared to at the end of

the training program.The athlete was tested for speed using the 40 yard dash. The athletes 40

time was 4.9 seconds. The athlete’s goal is to get into the low 4.7 range. The athletes also

tested a 1RM in the squat, deadlift, and bench press. The athletes Squat 1RM = 275, bench

1RM = 250 and deadlift 1RM = 405. Testing is necessary to ensure progress is made after

completing a training program.

Rugby Union is a rough, full contact sport. It is just starting to gain some popularity in

america. However it has been played throughout the world for centuries. Players need strength

size, speed, power in order to be successful. Players must be able to tackle, break tackles, ruck,

scrum for 80 minutes. These events require tremendous amounts of power as you and your

opponent are constantly hammering away at each other. Players should possess adequate

muscle mass in order to protect themselves from injury. Muscle Mass is needed to withstand the

impact the sport of rugby has on the body. Rugby players must all have adequate
fitness/endurance in order to be effective for a full 80 minutes. Play is continuous. The only time

play stops is if someone scores of there is a penalty.

A very good outside center should possess the pace as if they are playing on the wing

(fastest guy on the team, the burner). Also the size to play in the forwards. Centers are also key

defenders as they should have the speed to take down the fastest guys, as well as size to take

down the biggest players on the pitch. They have a very versatile role and should be all-around

exceptional players.

Dynamic Warm-Up

A Dynamic Warm-up is necessary in order to prepare the body for what is coming. A

Dynamic Warm-up helps circulate blood flow through the body and to the working muscles, A

warm up is crucial in preventing injuries, and as an athlete an injury is the last thing you want.

The Dynamic Warm-up is listed below in figure 1. :

Exercise Reps Muscles Worked

High Kicks 2 x 10 each leg Hamstring

Knee Pulls 2 x 10 each leg Glutes

Walking Quad Stretch 2 x 10 each leg Quadricep

Lunge w/ Twist 2 x 10 each leg Hip flexors/Low back

Open the Gate 2 x 10 each leg Hip Flexors/Glutes/Abductors

Close the gate 2 x 10 each leg Hip flexors/glutes/adductors

Arm Circles 2 x 10 each arm shoulders

Cobras 2 x 10 Back

High Knees 2 x 10 Entire leg (emphasis on hip


Butt Kicks 2 x 10 Entire leg (emphasis on

50% sprint 2 x 30 ft Entire body

75% sprint 2 x 30 ft Entire body

Figure 1.

Cardiovascular Training

The athlete's goal is to increase 40 yard dash time. Therefore the focus of this training

program will be to increase top-end speed and acceleration. Cardiovascular training will be two

days per week Tuesday and Thursday. Cardiovascular training will include : top-end speed

training, acceleration training, and also minor skill work. The athlete has poor left hand passing

but exceptional right hand passing. Another goal is to improve the athlete’s left hand passing.

For top-end speed the goal is to just run as fast as possible. Therefore rest periods should be

around 3-5 minutes. The focus is not increasing aerobic capacity. The athlete should be

completely well rested before performing the next sprint. The sprints should be done on grass

with cleats to mimic gameday conditions. The athlete has some options for the top end speed

training. In figure 2, the first 6 options are all workout that the athlete can chose to work top end

speed. However, the athlete may not pick the same run twice in a row. The same workout can

not be chosen until all 6 have been completed. In figure 3, there is a list of acceleration and

rugby specific based exercises. The athlete will select two of these exercises each workout.

Again, the same exercise cannot be done two workouts in a row. Or again until all the exercises

have been done. After the sprint training and rugby specific training the athlete will work on the

left hand passing as shown in figure 4.

Exercise Sets Distance (m)

Sprints (Acceleration based) 10 20m

Sprints (Acceleration Based) 8 30m

Sprints 6 50m

Sprints 4 80m

Sprints 3 100m

Sprints 5 20,40,60,80,100
Figure 2.

Exercise Sets Distance (m) Description

Press Sprints 5 15m Start in push-up

position, sprint 15

Flying Sprints 5 Jog 10, sprint 20 Jog 10 meters, then

sprint 20m

Side to Side Sprints 8 Side Shuffle 10m, than Side Shuffle 10m, than
sprint 15m sprint 15m in any
direction (2x per

Rugby Specific Drill 5 Jog 10m, break down Jog 10m, breakdown
5m, sprint 15m and cut in a direction
5m, then full speed
sprint 15m.
Figure 3.

Exercise Sets Reps

Left-Hand Passing 3 sets 15 reps

Figure 4.

Resistance Training
Resistance training will take place three days per week : Monday, Wednesday, and Friday. The

goal of the athlete is to increase strength and power. For the main compound lifts (anything that

has 3x5 next to it). The athlete will start at 70% of his 1RM and add 5 pounds per workout. If the

athlete progresses or fails to hit his mark, do the same weight two workouts in a row. If the

athlete again fails to hit the mark reduce the weight by 5 pounds. Each rep should be lifted as

explosively as possible. This will help increase rate of force development. The workout program

is shown in figure 5. Again a 3-5 minute rest should be taken to ensure the athlete has a full

recovery is met. The weight should be lifted as explosive as possible, the athlete's goal is not

hypertrophy. Therefore time under tension is irrelevant.

Monday (Reps/Sets) Wednesday (Reps/Sets) Friday (Reps/Sets)

Squat 3 x 5 Power Cleans 3x6 Squat 3x5

Bench Press 3x5 Hex Bar Deadlift 3x5 Bench Press 3x5

Split Jerks 3x5 Push-ups 3x20 Pull-ups 3x Max

Bent-Over Rows 3x8 Step-Ups 3x10 Shrug 3x10

Lunges 3x8 Neck Extensions 3x10 Medicine ball slams 3x8

Rotational tosses 3x10

Figure 5.
Flexibility Training

Flexibility training is an important part of any workout plan no matter what the goal is.

Post exercise muscles will become tight and sore, so therefore should be stretched in order

reduce stiffness and restore proper mobility/ROM. A well-stretched muscle is also less likely to

be injured rather than a tight muscle. The subject works extensively therefore stretching could

help relieve stress, and also relax the muscles that are so overworked due to doing the same

repetitive motion at work everyday. Exercising or even basic functional actives may become

difficult when the muscles are very tense. Each stretch will be demonstrated by the trainer to

show to subject how to perform each stretch. The subject’s form will also be monitored. Each

Stretch should be held for 10-30 seconds and repeated 2-4 times as necessary. The exercises

are shown below in figure 6.

Muscle Group Stretch Duration Sets

Deltoid Pull arm across body Hold for 10-30 seconds 2-4

Chest Field Goal doorway Hold for 10-30 seconds 2-4


Tricep Pull arm behind head Hold for 10-30 seconds 2-4

Bicep Place arm 180 on wall Hold for 10-30 seconds 2-4
and rotate inward

Quadricep Prone ankle to butt Hold for 10-30 seconds 2-4


Hamstring 90/90 Hamstring Hold for 10-30 seconds 2-4


Calves Lying assisted Calf Hold for 10-30 seconds 2-4


Figure 6.