Maximum Power

[Bigun]

Maximum Power

Maximum power is the ability to apply your strength at speed, which is more important in sports like rugby, than maximum force. For example, an elite sprinter’s foot will be in contact with the ground for only about 100milliseconds, presenting finite window in which to apply force. It’s physiologically impossible to achieve absolute maximum force in less than 400milliseconds, so the term maximum power refers to the ability to quickly produce and apply force, despite being some way short of any absolute maximum.

Achieving maximum power is important in rugby because of the tackle area, ball carrying, jumps, passing, kicking, throws, sprints require the ability to produce power very quickly at one, or multiple, moments in time. Successfully using power in each of these examples are often indicators of successful play and the outcomes these create. For specific parts of the game such as in a lineout, athletes need to be able to apply power to jump at specific times.

Improving maximum power is a two-step process. First of all, athletes have to be strong, so the more muscle they have and the greater maximum strength they have, the more power they can produce. But, given that once you’ve got that, then you need to train for peak power and use exercises and loads that develop peak power more specifically.

Normally exercises which involve moving a load as quickly as possible are used to enhance maximum power. This could be in the form of plyometrics i.e. medicine ball chest drops/throws.

The principles of training are the same across all sports, but it may be necessary to choose different exercises for different sports. This also holds true for different positions within the sport such as the different roles the two centres play in rugby union.

[Double1]

With that said, how much effort do you devote to developing both absolute strength and power? For example, 50/50 between power and strength? Or do you use periodization to alter the focus depending upon the time of year?

Also, what do you feel are the best method to enhance power production (ie, the olympic lifts, plyometrics, sprinting, etc.)? I'm not saying choose one and only one, as everything has merit. This is just curiosity of just what you found works best for you.

[Bigun]

Originally Posted by Double1

With that said, how much effort do you devote to developing both absolute strength and power? For example, 50/50 between power and strength? Or do you use periodization to alter the focus depending upon the time of year?

Also, what do you feel are the best method to enhance power production (ie, the olympic lifts, plyometrics, sprinting, etc.)? I'm not saying choose one and only one, as everything has merit. This is just curiosity of just what you found works best for you.

Hi Double to be honest with the competitive season being so long these days, periodisation gets more and more difficult. The only time when we work on absolute strength training is in the off-season 6-8 weeks, where the running volume is brought now to as low as possible. The only locomotive work we do is an agility based warm up to prepare the athletes for heavy lifting.

Strength work we would do on a Sun/Mon/Tues depending on when the game was with Power training (lifts such as snatch, clean, hang pull to overhead catch) then 3 days later.

With the forwards, because of the loading their spine has all season, I prefer to have them hack squat/leg press/squat jumps with a low load to keep them healthy which is the #1 priority. This can be mixed in with towing sleds/tyres/carrying sand bags and I am a big fan of 20-30sec bursts of rowing on the Concept 2 rowers for the bigger men, all designed to help preserve their joints.

I hope this helps, if there is anything else you want to know, please ask away!

Bigun

[Double1]

I've heard of those rowers, I've been wanting to try one for the hell of it. Seems like a cool way to mix it up if you had access to one. I tried one before but I felt like an idiot on it - it offered no resistance, I basically turned a fan for 10 minutes without even getting the least bit out of breath.

[Double1]

Originally Posted by Bigun

Hi Double to be honest with the competitive season being so long these days, periodisation gets more and more difficult. The only time when we work on absolute strength training is in the off-season 6-8 weeks, where the running volume is brought now to as low as possible. The only locomotive work we do is an agility based warm up to prepare the athletes for heavy lifting.

Strength work we would do on a Sun/Mon/Tues depending on when the game was with Power training (lifts such as snatch, clean, hang pull to overhead catch) then 3 days later.

With the forwards, because of the loading their spine has all season, I prefer to have them hack squat/leg press/squat jumps with a low load to keep them healthy which is the #1 priority. This can be mixed in with towing sleds/tyres/carrying sand bags and I am a big fan of 20-30sec bursts of rowing on the Concept 2 rowers for the bigger men, all designed to help preserve their joints.

I hope this helps, if there is anything else you want to know, please ask away!

Bigun

Now, are these guidelines contingent upon the level of athlete (ie, do you work with mostly athletes at a higher level)?

For example, if you were working with a new player, would you focus maybe a bit more on absolute strength development, or still mostly power to utilize what's available while building strength little by little? I'm thinking with a new player conditioning might play a large role though...

[Swellin]

It is interesting when we start looking at functional strength more than powerlifting or body building strength. I have been looking into several different types of lifting that have little to do with weights. Things like sandbag training, rope training and kettle bells are all on my "let's take a closer look" list. For me, grip strength is one of the most important things. For Rugby, it's not nearly as important. But many of the training methods for functional strength do cross over very well for different sports.

[Double1]

Originally Posted by Swellin

It is interesting when we start looking at functional strength more than powerlifting or body building strength. I have been looking into several different types of lifting that have little to do with weights. Things like sandbag training, rope training and kettle bells are all on my "let's take a closer look" list. For me, grip strength is one of the most important things. For Rugby, it's not nearly as important. But many of the training methods for functional strength do cross over very well for different sports.

When you say functional strength training are you really only implying the sandbag/odd object training? I see that buzz phrase thrown around, and every author seems to have their own definition.

And when you say "functional" do you mean applicable to say an everyday task (ie, moving furniture, or something along those lines)? Because otherwise, any strength could be functional depending on the context, no?

[Double1]

I will say that sandbags and those various things do seem to be interesting. There's so many options out there though it can almost get overwhelming to the point where I'm like, ah screw it, I'll stick to the weights. Not that I need to consider anything exotic in my training at this point in time anyway.

[Swellin]

Originally Posted by Double1

When you say functional strength training are you really only implying the sandbag/odd object training? I see that buzz phrase thrown around, and every author seems to have their own definition.

And when you say "functional" do you mean applicable to say an everyday task (ie, moving furniture, or something along those lines)? Because otherwise, any strength could be functional depending on the context, no?

I realize you are trying to learn as much as you can about training right now, and I applaud you as well as encourage you to do so. But go back and read what I quoted and read my post.

It should be pretty obvious that I am talking about sport specific strength. You are asking the question in such a way as to try and make fun of the buzz word and my reply (not doing it in a personal attack or anything of the sort though). Just stop and think.

To me, the term "functional strength" applies to whatever you use strength or the benefit of strength for. If you use the acquisition of strength to increase hypertrophy, then body building style lifting is functional for you.
The buzz surrounding it means different things. If you read it in Men's Health, it likely means strength for carrying groceries up stairs, moving furniture, or playing ultimate frisbee.

If you read ANY sport specific publication, functional strength applies to strength used to benefit the player of a given sport. For me, functional strength means punching harder, kicking harder, deeper shots, using strength to help with leverage for throws, holding someone down, defending the shot, passing guard, retaining guard, controlling arms or legs....you get the idea.

Sure squats, deads, and cleans will help, but how do they mimic what I do? Movements that help gain strength for a similar movement is functional. this can also be an opposite type of strength than maximum power....endurance strength. I stopped working shoulders the way I did for power. It's not optimum for my sport. I continued to perform some power movements, but it was no longer the focus of my shoulder training. I needed muscular endurance.

Hopefully this answers your question and further pushes the point started by Bigun...by being more of the opposite. lol

[Swellin]

Originally Posted by Double1

I will say that sandbags and those various things do seem to be interesting. There's so many options out there though it can almost get overwhelming to the point where I'm like, ah screw it, I'll stick to the weights. Not that I need to consider anything exotic in my training at this point in time anyway.

You are sooooooooo right about this. It's easy to get overwhelmed by all of the new fangled retro workouts. lol
Something else that is true is that until you have a solid foundation of strength, I think power training is probably the most important type of lifting a person can do for any sport.