LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

STRENGTH DEVELOPMENT ACTIVITIESThe most important outcomes for athletes across this age range are to:1) Enjoy training and therefore continue2) Develop some level of technique and ability to train alone safely3) Develop capacity to train hard relative to their ability.In the beginning of this stage, strength development should progress from an introductionto Olympic lifting techniques through the use of broom handles and body weightmanagement activities to circuit based activity and loaded barbell work. Dynamic posturalcontrol (being able to control the body when moving) should continue to be developedthrough effective warm-ups and cool-downs. Power can be promoted by introducing multidirectionalhopping and low intensity jumping, landing and rebounding (plyometrics) duringthe latter years of the stage. As strength develops, increasingly intense exercises can beincorporated.CHRONOLOGICAL AGE 12-13 13-14 14-15 15-16TRAINING AGE (years of training experience) 3 - 4 4 - 5 5 - 6 6 - 7Broomstick Lifting TechniquePostural Integrity (control)Bodyweight ManagementGymnastics - Movement skillsCircuits - Bodyweight / Medicine ballsCircuits - Loaded (Dumbells / Medicine ballsIntroduction to Barbell Lifts(Technique - Pre PHV)Loaded Barbell Lifts (Post PHV)Plyometrics Take-off and Lower impact Higher impactLanding and Jumping Skills Landing Jumping and Landing skills Jumping andMechanicsLanding skills26