
                             Rugby Performance

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Exclusively For Our Rugby Performance Friends

   Dear Colleague,

   I'd like to extend to you a very warm "Welcome" with a very special
   offer that you should seriously consider. I really would love to see
   you all benefit from the team of researchers, injury specialists and
   athletes that we have here at Peak Performance. In order to get you
   started I'm offering a 2-month trial to our sports research newsletter
   Peak Performance for just 1.50. Peak Performance serves up training
   hints, performance tips and injury news to coaches and athletes across
   the globe.

   But there's more... over 250 of performance boosting reports and 300
   workouts on video available immediately to download from our Member's
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   As a member you will have access to our members only area where you
   will find over 250 worth of reports and training programs based on the
   very latest research and findings plus 300 workouts on video that show
   you, not just tell you, how to work every part of your body to build
   and tone muscle and recover from injuries. Each report and video here
   I promise will turbo-boost your performance and deliver PB smashing
   results.

Somebody stop me! FREE Training for Rugby Report (worth 39.99)

   Based on years of research, the majority of which takes months and
   sometimes years to filter down into the mainstream, this book offers
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   retailing at 39.99 you can access this information absolutely FREE
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Let me tell you all about Training for Rugby and why you need this
information NOW!

   This 86-page report presents you with a rare opportunity to assess the
   latest sports science research on rugby training and conditioning for
   yourself and decide how best to integrate it into your daily and
   weekly programs.

   Read Training for Rugby today and here are some of the facts youll
   learn:
     * How can coaches adapt aerobic and anaerobic training to meet the
       needs of players in different positions on the field?
     * Whats the best way to enhance your ability to turn at high speed
       without injury?
     * Which exercises specifically enhance a players ability to avoid
       tackles or break straight through them if need be?
     * How can rugby forwards make sure they get maximum benefit from
       time spent in the weights room?
     * Which forms of pre-match conditioning are most responsible for
       sports injury and should therefore be kept to a minimum?
     * Whats the best way to adapt weight training programs for youth
       players?

   Because youre signed up to receive Rugby Performance's newsletter, you
   qualify to receive this workbook at a greatly reduced price when you
   order your copy today. Whats more, postage & packing is free.

   And youve got 30 days to decide whether or not you want to keep the
   book or return it for a full refund. No quibbles. You have my personal
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   Yours sincerely,

   Jonathan Pye
   Publisher: Peak Performance

   [3]Click here to go to our special discount offer, or read on to learn
   more about Training for Rugby

Rugby Forwards and Backs: whats the best way to train for your specific
position?

   rugby

   Elite rugby players, and their coaches, know that not all players
   should train the same way at least not if theyre aiming for peak
   performance. Instead, rugby players should train to reflect the
   varying energy demands of their field positions. However, before we
   can do that, we need a better understanding of what is physically
   required for certain positions. Only then can we devise more suitable
   and more effective training programs.

   Sports scientists classify team sports like rugby as intermittent
   sprint sports because, in the course of a match, players will
   alternate between fast running or sprinting, walking, jogging and
   standing. Rugby matches are a bit like random interval workouts except
   that they also involve non-running activities, such as rucking,
   mauling and scrummaging.

   When rugby players perform these high-intensity activities, their
   anaerobic system provides the required energy, while the aerobic
   system predominates during the low-intensity activities. If the
   high-intensity periods are short (less than 10 seconds) and recovery
   times between efforts are relatively long (60 seconds plus) then the
   phosphocreatine (PCr) system will be the key source of anaerobic
   energy. This is the simplest and most rapid means of energy
   production, in which phosphate (donated by phosphocreatine) and ADP
   combine to make ATP the bodys primary energy currency and supplier to
   all cells. During the low-intensity periods, the aerobic system will
   replenish PCr stores, ready for the next high-intensity effort.

   So from the physiological point of view, there are two interesting
   questions about rugby:
   1) What are the ratios of high-intensity to low-intensity activity?
   2) How does the work:rest ratio vary with player position?

   The first chapter of Training for Rugby addresses this issue in
   detail, drawing on a time and motion study of 29 professional rugby
   union players who were filmed during the course of eight professional
   Super 12 matches in New Zealand.

   Players were put into one of four positional groups: front row
   forwards (props and locks, or numbers 1,3, 4 & 5); back row forwards
   (hooker, flankers and no 8, or numbers 2, 6, 7 & 8); inside backs (fly
   half and centres, or numbers 10, 12 & 13); and outside backs (wingers
   and full back, or numbers 11, 14 & 15). Then the amount of time they
   spent in each category of movement was analysed along with the
   frequency and average time of each individual activity.

   The research findings are illuminating. They reveal precisely what
   kind of training programs better suit forwards and backs respectively,
   and why. And you learn how best to train the anaerobic and aerobic
   systems to support the requirements of each player on the field.

   The result: a rugby team that contains no weak points; all fifteen
   players have the specific anaerobic and aerobic reserves they need to
   last the full 80 minutes on the field. And even longer if need be.

   [4]Click here to go to our special discount offer, or read on to learn
   more about Training for Rugby
   
Power training for Forwards: how to get maximum benefit out of your gym
sessions

   All forwards in search of that elusive extra edge in strength and
   power look to resistance training in one form or another.

   Often they think they need a new exercise to sharpen them up. But what
   they may not realise is that considerable improvements in training
   outcomes can be achieved without changing the content of their
   routines, simply by altering the sequence of exercises and varying the
   rest times between exercises.

   In Training for Rugby we set out concrete, practical examples of how
   different sessions can be devised with specific outcomes in mind by
   changing the sequence and rest times between sets. All the sessions
   are based on just five exercises: bench press, bench throw, bench
   pull, the squat and the squat jump. And they take into account the
   different needs of the experienced and less-experienced weight
   trainer.

   So you learn how to identify the optimal amount of recovery needed
   between exercise sets, how important is the order in which exercises
   are performed, and how best to factor in the impact of overall fatigue
   when designing a power training program.

   The chapter also includes easy-to-use tables that set out power and
   strength training sessions that you can incorporate in your own
   training program, or that of your team.

   [5]Click here to go to our special discount offer, or read on to learn
   more about Training for Rugby

   Think how Brian O'Driscoll is able to swerve around opponents from
   seemingly standing starts, while Matt Giteau has the uncanny ability
   of looking to throw a pass one way, then cutting through a gap at a
   completely different angle. And what about Joe Rokocoko his awesome
   try-rate is largely down to his swerving running out wide whilst
   moving at full pace.

Speed/Agility Training: are you able to break through those tackles?. 

   These abilities are a combination of the well-known concept, agility,
   and the lesser known concept, rotational power. Developing these
   specialist skills relies not just on innate ability and technique, but
   also on specialist conditioning drills and methods. Players and their
   coaches need pay particular attention to such skills as turning,
   turning to sprint, turning and passing, and turning to kick the ball,
   from both stationary and moving positions.

   So Training for Rugby contains a detailed discussion of the
   speed/power/agility requirements of the rugby player, and how best to
   work specifically on these.

   We start by looking at core strength, something that is crucial to the
   player who seeks to avoid tackles and deliver power where it is most
   needed depending on the threat being faced by the player at any one
   point in time. Because more is needed than merely the sit-up and
   crunch though these two basic exercises undeniably have their place we
   identify two exercises that are better at developing more
   dynamic-specific core strength. Then we examine the agility
   requirements of a top rugby player, and set out a range of drills
   designed to develop this specific sporting skill.

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   more about Training for Rugby

Multidirectional Speed: You may be blisteringly fast in a straight line, but
how quick are your turns?

   Convention has it that athletes who are fast when travelling in a
   straight line will be fast in any direction. However, research
   suggests that this assumption may be false. We present the findings of
   recent research that concluded that while straight line sprinting
   training improves straight line sprinting performance, this increased
   zip did not translate into speedier turns. Indeed, the researchers
   discovered that the more complex the change of direction/turning task,
   the less the transference there was from straight-line speed training.

   It seems that the ability to rotate the body at speed is a highly
   specific skill requiring specialist conditioning, and that being fast
   in a straight line is just not enough. So Training for Rugby includes
   several exercises designed specifically to condition a players
   rotational muscles. Theyre just what you need to blow off the
   opposition and score that match-winning try!

   [7]Click here to go to our special discount offer, or read on to learn
   more about Training for Rugby

Weight Training for Youngsters: how can coaches best help future stars
develop their potential?

   While parents and coaches continue to express concern about the
   suitability of strength training for children and adolescents, there
   is mounting evidence that it is both safe and beneficial. Indeed,
   young people can experience the same benefits from strength training
   as adults.

   Interestingly, relative strength gains from resistance training in
   prepubescent subjects are of similar magnitude to those seen in
   adolescents, although the latter seem to exhibit greater absolute
   strength gains. Improvements in various motor performances have been
   observed following resistance training in children. These include
   vertical jump, standing long jump, sprint times and agility run times.

   Resistance training is also been recommended as a preconditioning aid
   for youngsters. Habitual levels of physical activity in children are
   declining, reflecting changes in modern lifestyles. As a result, the
   physical condition of many children leaves them ill prepared for
   competitive sport. Resistance training offers a means to prepare them
   for participation in other sports and recreational activities, thereby
   also preventing overuse injuries.

   This injury prevention aspect of youth resistance training is an
   important consideration for young athletes particularly rugby players.
   Strengthening muscles via resistance training will increase the forces
   they are capable of sustaining, making them more resistant to injury,
   while improved motor control and coordination will also improve
   balance and joint stability.

   In collision sports like rugby, physical size is a determining factor
   for participation at higher levels. Young players are naturally
   predisposed to and selected for particular playing positions on the
   basis of their anthropometric (height and body mass) characteristics
   and strength capabilities.

   As a consequence, for young players who aspire to play at the highest
   level, participation in strength training is no longer optional.
   Without experience of systematic strength training, young players are
   unlikely to have developed the physical characteristics likely to
   recommend them to scouts and coaches in the regional academy system.

   Of course any weight training program for youngsters has to be
   carefully constructed, and its delivery overseen by
   adequately-qualified staff. Because of this, our chapter on
   strength-training for young people includes comprehensive guidelines
   for anyone seeking to provide a weight-training program to youngsters,
   taking into account both the chronological and biological ages of the
   individual children concerned.

   We also set out, in the form of easy-to-read tables, several sample
   workouts designed for the different requirements of the beginner, the
   intermediate and the experienced weight trainer.

   [8]Click here to go to our special discount offer, or read on to learn
   more about Training for Rugby

Sports Injuries: how do you go about minimising the risk?

   Rugby League is an international collision sport with an elevated risk
   of injury, compared with many other popular international sports. Some
   investigations have indicated that injury rates in rugby-league play
   are as high as 1.4 serious injuries per game, and the frequency of
   injury in the sport seems to be increasing rather than decreasing.

   Rugby-league injury rates appear to be high not just during
   competition but also during training activities. As a result rugby
   coaches and athletic trainers have searched for ways to minimise the
   risk of injury during preparations for matches.

   At the same time, the use of skill-based conditioning games has become
   increasingly popular during rugby workouts. The intensity of these
   skill-based games can be quite high, and given that elevated intensity
   is a demonstrated predictor of injury it is feared that the inclusion
   of the conditioning games might be raising the risk of rugby injury
   during training.

   Are the skill-based games really risky, and which training activities
   actually are the major culprits when it comes to injury induction
   during rugby workouts?

   Training for Rugby reports on the findings of a year-long research
   study conducted in Queensland, Australia, on 60 semi-professional
   rugby players. The study looked at eight different training activities
   and how these influenced the risk of getting hurt. The findings were
   quite unexpected! Our report tells you which exercise drills and
   sessions are low risk and which are best avoided or kept to a minimum.

   In the second part of our section on sports injury we discuss how you
   can adjust your training program to arrive at the optimum balance
   between training and recovery. The chapter includes full details of
   two weekly programs for a rugby player in season.

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   more about Training for Rugby 

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References

   1. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
   2. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
   3. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
   4. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
   5. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
   6. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
   7. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
   8. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
   9. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
  10. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html
  11. http://www.pponline.co.uk/prewp/solus/rugbyperformance-rugbywith.html

