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Players require varying degrees of strength and power depending on the demands of their playing position and the movements being performed. A common feature is the desire to apply strength quickly, such as accelerating, making a big tackle, or jumping in a lineout.

It is the application of speed that translates strength into power

Strength is required for power production, stabilising a joint, supporting arms and legs (core stability), avoiding injury, and coping with contact.

Strength is the ability of the body, or a part of the body, to apply or withstand force

The development of strength and power relies on resistance training and involves exercising at various loads, modes, speeds, angles and frequencies. The combination of these variables dictates the outcome of the resistance programme.

Resistance training may be manipulated to develop size, maximum strength, endurance, stability, power, or a mix of outcomes

Similar to the Intensity Scale in Fuel Mix Conditioning, resistance training uses Repetition Maximum as a scale of resistance. For example, the weight that a player can lift for only 1 repetition during a bench press is classified as a 1 RM. Similarly, a weight that can only be lifted for 10 repetitions during a squat is termed a 10 RM resistance.

Repetition maximums, or percentages of RM's are used as guidelines during Strength and Power Programmes

The resistance used during training may also be classified as:

Light - e.g. jumping wearing a Weighted Vest, some bodyweight exercises e.g. press-ups, all weight training technique drills or at loads less than 12 RM load

Medium - e.g. a barbell exercise that can be performed for more than 6 repetitions, and no more than 12 RM.

Heavy - e.g. a barbell exercise that can be performed for no more than 6 repetitions or a static resistance such as a scrummage machine

Whatever the level of resistance, the aim is to move quickly with control and correct technique

Mixing levels of resistance is the essence of an advanced method of training known as 'Complex Training' and is covered in the Power 4 Performance section.

If you follow a high force movement (heavy) by a movement against a light resistance, the muscle recruitment achieved via the heavy lift will help you move the lighter load faster

 

TOP TIP
Explosive training with a weighted vest develops reactive strength while pulling a sled develops horizontal strength. A combination of the two is a sure way of improving your acceleration speed.
TOP TIP
Foundation strength must be developed at an early age and must reach a certain level before progressing to a dynamic strength phase.
TOP TIP
Consider the Principles of Training before embarking on a strength and power programme.