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Introduction
LTAD - a critique
Demands of the game
Profile of players
Functional screening
Resistance training
Speed and agility training
Integrated game conditioning
Periodisation
Content
Questions

Planning the gym-based programme

The pull-up

Figure 4. The horizontal pull-up.

The S&C coach will have a range of options for developing pulling strength. The pull-up from a horizontal position (Figure 4) or from a hang (Figure 5) or the bent over row (Figure 6) are all pulling exercises suitable for developing greater pull strength and also for developing greater posterior chain strength about the upper back and arms. The horizontal pull-up may be more suitable for some athletes. A simple test to determine the player’s rep max horizontal pull strength can be completed. The S&C coach should then select 80% of this rep max as the prescribed rep number.

Figure 5. The pull-up. An underhand grip is used in this caption, however, a variety of grips may be used.

The pull-up from a hanging position is demonstrated here. The rep range in the pull up will be determined by the rep max pull-up test of the player. The player will start with 80% of his or her rep max. Note that the player extends or straightens the arms at the end of each rep. Completing a full range of motion about the elbow and shoulder is important for training strength development (Figure 5). Also the exercise should be completed under control without swaying or cheating.

Figure 6 below displays the bent over row. This exercise may be completed using a hip hinge movement. The hip hinge mimics the posture and body position that the rugby player adopts in ruck, maul and tackle situations.

Figure 6. The bent over row.