The choice of screening tests and the weeks in which they will occur are shown in table 7. Screening takes place at the start of off-season and then mid-season to assess the athletes athletic conditioning.
Table 7. Screening tests and dates and evaluation exercises with monitoring dates.
A range of 1RM and multiple rep max tests were selected to assess the general strength of the athlete in a range of movement and exercise types. VO2max, agility testing and vertical jump height testing were included to assess power and general athletic capacity. the functional movement screen is used to determine any imbalances or weaknesses in the athlete.
Progress Report
The aims of the training plan
were hypertrophy and strength development. Then to convert strength to power. The
purpose of the hypertrophy phase is to prepare the body anatomically for the
subsequent phases (Bompa & Claro, 2008); at the end of this stage muscle
size and strength will have increased and muscle imbalances and issues raised
in functional movement screen addressed allowing for progression to the
strength phase (Corcoran & Bird, 2009).
During the strength phase
compound, multi-joint, exercises were used to simulate recruitment patterns similar
to those of rugby movements. Strength increases occurred rapidly with the
increased training frequency and volume towards maximal strength at the end of
the phase (Bird et al., 2005). Towards the end of the phase the focus switches
from strength development to the conversion to power (Corcoran & Bird,
2009).
Conversion
to power utilised the same exercises, however, core exercises were performed
with increased speed to stimulate the conversion (Bompa & Claro, 2008). The
final week of this stage was an unloading period allowing the athlete to be
fully recovered for the start of the season. By the end of the off-season and
pre-season phase muscle size and strength will have increased along with power
and muscular endurance.
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