Rugby requires the execution of skill in motion, and almost all of these motions become more effective when executed with more force in less time.

Power may be described as the optimal combination of speed and strength to produce a dynamic rugby movement such as a 'big hit.'

Successful movements during a game such as a 'big hit', accelerating through a tackler, or handing a player off are all fuelled by power - it's what makes you stand out.

Power exercises must involve a rapid initiation of force production - even if the load is heavy, your aim is still to perform the movement quickly

Systems of Training

Power training is characterised by long recovery periods (3 - 10 minutes) between sets of exercises to allow for the replenishment of anaerobic 1 energy (phosphocreatine).

Your training options are divided into 4systems:

Explosive 1 Drills - Light

• Medicine Balls
• Power Speed Sled
• Weighted Vest
• Power Speed Resistor
• Core Strength Bar
• Speed Rope

Explosive 2 Drills - Medium( loads between 30% and 80% of 1 RM).

• Reebok Resistance Tube
• Dumbells and barbells i.e. step-ups and push press
• Partner drills such as wrestling

Explosive 3 - Heavy (loads above 80% of 1 RM).

• Dumbells and barbells i.e. squats, leg press.

Explosive 4 Drills - Olympic lifts

• Hang clean
• Clean and Jerk
• Clean Pull
• Power Snatch
• Snatch Pull
• Hang Snatch

Visit Sample Drills for examples of the systems of power training

.In order to maximise performance you must stimulate your body in many ways to fully encourage the wanted adaptations