fitness training - Resistance exercises
training is used to enhance your strength, muscle size and coordination.
Strength can be defined as the maximum force produced at a specific
refers to the element of how quickly a force is applied. The speed
a force is applied is an important yet often overlooked element
of strength. Traditionally strength is perceived as the ability
to move the heaviest weight possible. However, this is just one
aspect within the overall picture.
of time to the definition of strength means it can be classified
as either slow speed maximum strength or fast speed strength.
is also referred to as maximum strength. It is the maximum amount
of force that can be produced e.g. the heaviest weight you can lift
or the most force you can push with during a ruck or maul. This
is an important aspect in rugby where the player who holds the greater
maximum strength will prove dominant in contact situations.
strength, or just speed strength is defined as the force produced
at high velocities. It is the force produced in around 0.2 sec or
less. Training for speed strength increases the amount of force
the athlete can produce within this 0.2sec time frame. Speed strength
may often be called his power
objective of resistance training is to increase a player's fast
speed and slow speed strength as well as muscle size if so necessary.
A players strength has a major influence upon performance as it
underlies speed, agility and success in contact situations.
of muscle mass increases the athlete's weight and positively influences
maximum strength. An additional benefit of resistance training is
that the stronger muscles protect the joints and therefore decrease
the chances of injury.
are an almost endless combination of resistance training programmes
that can be designed by adjusting the variables of reps, rest, sets,
exercise order, intensity (weight used) or exercise performed.
specific combination of these variables can dramatically change
the effect of training to produce increases in maximum strength,
muscle size, endurance, power.
- the key to success in resistance training
theory of periodization was designed to optimize results from weight
lifting. It is essential you use this or you will never achieve
your potential. Every professional athlete in the world uses it
and so should you. The belief that one training programme will achieve
all your goals is totally wrong and undermines your best efforts.
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just one of the different training areas any serious rugby player
should focus upon.
mains areas to focus upon are agility,
core and flexibility.
The combination of these based upon your specific needs will produce
optimize the benefits from training any conditioning routine must
be backed up by nutrition.
The most effective sports nutrition system in the world is metabolic
typing. It is used by many professional teams. It is based on
discovering your unique nutritional needs.
final aspect of performance is ensuring the mind is tuned for success.
This can be done by using Emotional
freedom technique (EFT). A powerful psychological