LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

NOVICE PLAYERS1st YEAR OF 3 x 10 3 x 10 3 x 8TRAINING Pre-season Mid-season Main competitionsEarly seasonLate-season2nd YEAR OF 3 x 10 3 x 8 3 x 5TRAINING Pre-season Mid-season Main competitionsEarly seasonLate-seasonINTERMEDIATE PLAYERS3rd YEAR OF 3 x 10 3 x 8 3 x 5TRAINING Pre-season Mid-season Main competitionsEarly seasonLate-season4th YEAR OF 3 x 10 3 x 8 3 x 5TRAINING Pre-season Mid-season Main competitionsEarly seasonLate-seasonAlternative session (with machines)While ‘free’ weights are by far the most effective method of strength training for sports,most commercial gyms and fitness centres have machines that can be used if players cannotperform the ‘free’ weight exercises safely. It should be stressed that these do not transfer tothe sporting environment as well as ‘free’ weights. The following are alternative exercisesshould players require them:1. Leg press 4. Shoulder press2. Chest press 5. Biceps curls3. Seated row 6. Triceps press downGuidelines for facility/gym use:Not all clubs or schools are fortunate enough to have a properly equipped gym in order thatplayers can have access to strength training to prepare physically to play the game. All clubsand schools do have a certain amount of space which can be utilised for such purposes evenif it is a multi-purpose space within the building or facility.1. SPACE - Filling an area with expensive equipment (especially machines or wall-mountedunits) uses up valuable space which can be used more effectively for free weights lifting,which is more specific for the needs of all dynamic movements involved in sport.2. FLOORING - Floor needs to be strong enough to withstand weights being droppedregularly. Ideally, the whole working area should be covered in a heavy duty rubberoidsurface, which can be used for different lifting and jumping activities. It would also be veryuseful to have half a dozen gym mats (4’ x 3’) in the facility for trunk exercises, gymnasticsskills and judo/wrestling activities.3. RACKS - Power racks/squat racks again tend to take up space, are very expensive and wewould recommend that individual (pairs) multi-purpose telescopic free-standing racks shouldbe purchased so that they can double up as squat racks as well as bench press racks. They canbe stored much more easily when not in use.4. EQUIPMENT - Doesn’t necessarily have to be too fancy! It’s important that you haveenough bars (Olympic) for the numbers working out at one time in the gym (1:4), enoughrubber-plated bumper plates (5kg - 20kg) to go around if there are 2-3 players lifting at thesame time (100kg - 300kg in total). Dumbbells are desirable with a set ranging from 2.5kg to30kg plus storage racks. Medicine balls (1kg - 5kg) are also useful and are normally part ofany performance gym.42