Anatomical Adaptation - womensrugby.at

STRENGTH &CONDITIONINGAnatomical AdaptationAcute training variablesThe Strength and Conditioning coach can apply the acute training variables to manage the workload during eachtraining unit or session. The acute training variables include:• Frequency - the number of training units in a week• Intensity - the effort of the exercise• Time - the duration of exercise (or repetitions) prescribed• Type - the choice and order of exerciseDepending on the stage of development of the players and the opportunity for training, the Strength and Conditioningcoach may complete such a programme 1-3 times a week.The repetitions used within any exercise in a circuit may vary but typically may be medium to high (from 6-15repetitions) and can combine body weight, medicine balls, pulleys, tubing, Swiss balls, dumbbells, broom handles orany other props or equipment that will gradually provide an overload or greater resistance challenge to the player. Thegoal is to set a foundation of general strength, stability, mobility and good movement skills during the AnatomicalAdaptation phase. Our sample routine minimises the use of exercise equipment. However, the Strength andConditioning coach is encouraged to use a much wider range of exercises including external loaded exercises (but notusing near maximum or maximum external loads). The choice will ultimately depend on the equipment available as wellas the fitness status of the player.Benefits of the Anatomical Adaptation phaseIt has been shown that when players add an individualised conditioning programme that takes account of the individualplayer’s physical needs in addition to their team skill and practice training that greater gains in terms of fitness occur(Andrzejewski et al, 2011, Rhea et al, 2009, Gilligan et al, 2005). As stated earlier, Anatomical Adaptation exercises anddrills can be manipulated to suit the needs of the players.The benefits of completing a varied, needs-related training programme such as an Anatomical Adaptation phase oftraining include:• A reduced risk of injury• Greater stability development• Improved range of motion or flexibility development• Better movement mechanics• Enhanced strength, power and speed• Better foundation for later strength training(Andrzejewski et al, 2011, Rhea et al, 2009, Gilligan et al, 2005, Bompa, 2000)IRB LEVEL 1 STRENGTH & CONDITIONING2