Periodization in Rugby by Tudor Bompa & Frederick Claro

Periodization in Rugby by Tudor Bompa & Frederick Claro

Author:Tudor Bompa & Frederick Claro [Tudor Bompa & Frederick Claro]
Language: deu
Format: epub
Publisher: Meyer & Meyer
Published: 2012-09-27T00:00:00+00:00

Figure 5.1 The basic model of periodization of strength and power

Please note that the duration of each training phase does not consider the normal proportion between them, where the competitive phase is longer as compared to the preparatory phase.

The following training phase, MxS, has the scope of increasing the ability of the neuromuscular system to recruit in action the highest number of FT muscle fibers. Increased recruitment of FT is stimulated by using high training loads, from 70 to 100% of 1RM, two or three training session per week. Once again, the duration of MxS phase depends on the background of individual players and the length of the preparatory phase (usually 3-6 weeks for MxS training). MxS is shorter for the uninitiated into MxS and longer for players with a solid background. However, a MxS phase shorter than three weeks would be useless since neuromuscular adaptation to high loads takes a longer time and such a short choice of training is therefore questionable. As such, the neuromuscular system does not have the time to be stimulated in order to increase the recruitment of FT muscle fibers.

For the next phase, power training, the neuromuscular system is conditioned to increase the discharge rate, or the quickness of contracting the FT fibers. This means that FT fibers are stimulated to contract faster and in higher numbers. A player adapted to power training will be fast, capable of displaying powerful, explosive actions and agile. The success of the power phase is directly dependent on the previous phase, MxS, where the FT fibers have been stimulated and conditioned to recruit in action most of the FT fibers. The training objectives of this phase can be achieved in four to five weeks, with two or three sessions per week (please refer to the examples below).

Next comes the training during the competitive phase, when players take part in league games. It should be obvious by now that if players don’t maintain MxS and power training during competitions, all the neuromuscular benefits will fade away (detraining). This means that:

Disuse of MxS means protein degradation (catabolic phase) or break down, since it is no longer needed to contract with power, or for tissue repair (Wilmore & Costill, 2004; Appell, 1990).

Protein degradation also means a decrease in the muscle cross-section area and reduction in the recruitment pattern of the working muscles.

As protein degradation continues, gains in strength and power are reversed. (Houmard, 1991). As MxS decreases so does power, speed and agility. Consider this chain reaction: loss of MxS equals loss of power, which equals loss of speed, reaction and agility.

When the capacity of recruiting FT fibers decreases, so does the neuromuscular ability to maintain a high discharge rate of the FT fibers. Furthermore, as motor unit recruitment decreases, nerve impulses to the working muscles decrease as well. As a result, the nerve impulse decreases its quickness, power and frequency (Wilmore & Costill, 2004; Enoka, 2002; Houmard, 1991). When players lose power it directly affects their speed. Hence, athletes can’t


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