Weight Training Program Analysis

When evaluating my own strengths and weaknesses within the sport it is important to consider all physiological, psychological and technical aspects of the game. Rugby is classified as an intermittent, interval sport with short bouts of high-intensity activities (e.g. sprinting, passing, tackling) and longer periods of lower-intensity activities (e.g. standing, walking and jogging) (Nicholas 1997; Duthie et al 2003; Gamble 2004). The work rate of players can be related to overall match performance, with high physical involvement in a match correlating to an increase in total work performed by a player (Smit 2011). In a study by Mclean (1992), the mean duration of work in a rugby union game was 19 seconds and 60% of the duration
I have designed a periodised training schedule to maximise progression over the course of 20 weeks. Stone et al (1979) and Kraemer (1997) amongst others, have both reported that short term and long-term adaptions in strength are greater with a periodised, multiple set training program.
Weeks 1-5: Week A -> Week B -> Week C -> Week D -> Week
The two preceding weeks should enable me to lift larger weights for working hypertrophy sets, with better quality muscle contractions and neuro-muscular connections. It is important to follow the principal of progressive overload; meaning that the weights lifted need to be increased steadily over an extended period of time, in order to continually stimulate muscle growth.

Back
Sets
Reps
Weight (% of 1RM)
Bent over underhand bar row
4
8
Max
Wide grip lat pull down
4
8
Max
Rear deltoid high cable row
3
10
Max
Underhand lat pull down
3
10
Max
Single arm dumbbell row
3
12
Max
Lat pus down
3
12
Max
Table 6.1: Hypertrophy week - back training session plan
Legs
Sets
Reps
Weight (% of