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Complex training

Here is a great journal that highlights the use of Complex training and how it can influence Recovery time on upper-body power output

JOURNAL

Here is another great journal that gives great information on what complex training actually is, great read !

JOURNAL 2

Here is a great video that shows a variety of complex training routines

VIDEO

Metabolic conditioning

Here is a great write up about Metabolic conditioning

BETTER FOR FAT LOSS ?

Plyometrics

Here is a website with some great links to articles and examples for plyo training for specific sports

SPORTS FITNESS ADVISOR

Check these plyo exercises out in this video

PLYO VIDEO

SAQ

Here is a video with Arsenal F.C being put through there paces SAQ style

ARSENAL FC

Here is a website dedicated to speed and strength coaching and this article shows ways to enhance your SAQ programme

SPEED AND STRENGTH COACH

#SAQ training

Olympic lifting

A great website looking at how to perform them properly

NERD FITNESS

#olympic lifting

Useful links

Above are some useful links I have come across relating to the training methods in this blog and also other training methods....... enjoy !

Adaptations of Metabolic conditioning

There are biochemical means to which the energy comes from:

Phosphogen Pathway - This provides the bulk of energy that will be used in high-powered activity that last less than 10 seconds such as a tackle or a scrum

Glycotic Pathway - This is used in more moderate activity that can last up to several minutes

Oxidative Pathway- This is used for activity that is mainly low-moderate and can last longer than several minutes

Reference:

Glassman, G. (2003) 'Metabolic conditioning', Cross fit journal, 10, (1) pp. 1-4. http://www.crossfit.com/journal/library/10_03_metab_cond.pdf [Accessed 5th May 2013]

Metabolic conditioning in rugby

Gamble (2004) conducted a study looking at the use of metabolic conditioning in rugby. The study highlights a further method called tactical metabolic training,this is where players do set plays that are sculpted by match play scenarios with realistic rest (See SSG video).

Method

35 Professional rugby league players and there cardio fitness, the autonomic nervous system were assessed on a weekly basis over 9 weeks. The tests consisted of four 2 minute stages with a 1 minute rest and ranged form a n easy jog to high output sprints (bleep test)

Findings

There were significant improvements in the heart rate recovery of the player which mainly occurred once the programme had been going for a few weeks. The results ranged from p = <0.01 - p = <0.05. This shows how skill based conditioning can improve players overall fitness and performance. It was reported in this study that this type of training gave the players high levels of motivation which could explain why so late in the programme there was still improvements.

Reference:

Gamble, P 2004, 'A skill-based conditioning games approach to metabolic conditioning for elite rugby football players', Journal Of Strength & Conditioning Research, 18, (3) pp. 491-497

SSG video

This video shows a 5v3 rugby game over a short distance. Conditions were:

Once a try was scored, the attacking team would have 15 seconds to try and score in the opposite end for an extra point. Also if the defenders got the ball, they could go and score

How metabolic conditioning can be applied to sport

As previously discussed, this type of training prepares energy systems for activity. As I have been learning about this training method, This is what I would do if I was to use metabolic conditioning:

Sports specific SAQ exercises (see SAQ videos)

These drills are sports specific SAQ exercises that incorporate the feet movement with the ball. It also involves explosive speed and power to get past a defender and also speed and agility to get through the gates as well as getting passed the defender.

Small sided games (SSG) (see above video)

After doing these exercises I would then maybe move onto a small sided game. This is because there is no better way to replicate game like situations. I would have conditions in the game and possibly uneven teams over a short distance in order to work the anaerobic and aerobic aspects for he body for the defenders then rotate.

An overview of Metabolic conditioning

Metabolic conditioning is used to help athletes be in peak condition in order to perform at optimal levels throughout a game or competition (Brown, 2011). It is conditioning exercises that increase the storage and delivery of energy for activity (Glassman, 2003)

Metabolic conditioning can sometimes be mistaken for interval training and aerobic training, what is actually is, is a mixture of both anaerobic and aerobic training and both cardio and resistance training. This is because an athlete will spend time in the aerobic zone and short periods in the lactate threshold. Also, an athlete does not isolate a certain part of the body as the training involves so much variation (Teta, 2009)

The anaerobic efforts are high powered, whereas the aerobic efforts are relatively low powered. With this in mind, the anaerobic and aerobic training can match with each other as this then avoids specificity of adaptation. This can then lead to cardiovascular and respiratory adaptations and increased strength (Glassman, 2003)

Reference:

Brown, R.L (2011) 'Metabolic Conditioning for Volleyball--Two Models: Collegiate and High School Scholastic/Club', Performance Conditioning Volleyball, 17, (4) pp. 7-9

Teta, J. (2009) Metabolic conditioning: Are you doing it right ? http://www.metaboliceffect.com/metabolic-conditioning/. [Accessed 5th May 2013.]

Glassman, G. (2003) Metabolic conditioning. Available: http://journal.crossfit.com/2003/06/metabolic-conditioning-jun-03.tpl. [Accessed 5th May 2013]

Benefits for rugby

RUGBY IQ

As previously discussed Plyometric training can have huge benefits. For a more specific look into how this can improve rugby performance click the link above, some great info.

Land and water for the use of Plyometrics ?

Previous research (Arazi, Coetzee & Asdi, 2012) has looked into the use of Plyometrics on land and in water. It is well documented that land based plyos have huge benefits, but will water based plyos show any difference?

Method

The 18 particpants did an 8 week Plyometic training programme and then conducted a series of jumping tests over two days (Pre and post tests) after the 8 weeks The tests included are as follows: T-test, Illinois agility run test, vertical jump test and standing long jump)

Results & brief discussion

The study showed that aquatic and land based plyos had a significant training effect. Remarkably the group with the aquatic plyos had a much better increase in results in the testing than land based plyos. Overall both land and aquatic plyos showed a big increase in performance than the control group who did no plyos. This shows overall plyometric training is very beneficial and aquatic plyos can lead to significant increase in performance.

Reference:

Arazi, H, Coetzee, B, & Aasdi, A. (2012), 'Comparative effect of land- and aquatic-based Plyometric training on jumping ability and agility of young basketball players', South African Journal For Research In Sport, 34, (2) pp. 1-13

Video 4

The box jump using different levels. Again note the rapid movement from the floor to each box

Video 3

This is the sit up exercise with the medicine ball.Note that the athlete doesn't go down all the way and is straight back up in order for a shorter SSC.

Video 2

Same exercise but note the rapid movement in this one. This will be more beneficial to the athlete

Video 1

This is the first exercises mentioned. Although it has all the credentials of a Plyometric exercise, note how there is a constant rhythm from the drop to the push onto the box. There needs to be rapid movement from the ecentric to the concentric contractions (See video 2)

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