Professional Documents
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EXSC - 3200
12/13/16
Introduction
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
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
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.
Cobras 2 x 10 Back
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
Sprints 6 50m
Sprints 4 80m
Sprints 3 100m
Sprints 5 20,40,60,80,100
Figure 2.
Side to Side Sprints 8 Side Shuffle 10m, than Side Shuffle 10m, than
sprint 15m sprint 15m in any
direction (2x per
direction)
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.
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
Bench Press 3x5 Hex Bar Deadlift 3x5 Bench Press 3x5
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
Deltoid Pull arm across body 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
Figure 6.