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

HIT or traditional interval training

HIT training guidelines

High-intensity interval training with near maximum efforts (that is less than maximal speed) and limited rest periods that are similar to, or shorter than, the work period (high work: rest ratio) can improve recovery ability during repeated sprint efforts (Bishop et al 2011). This type of high-intensity training will improve anaerobic and aerobic fitness. In our workshops, we will explore a number of options that may be used to develop this greater high-intensity activity fitness and recovery capacity. Key guidelines include:

  • Ensure near maximal repeated efforts
  • Use shorter rest recoveries compared to work periods
  • Vary the pace to suit the different fitness levels of players
  • Players of similar fitness levels should be grouped
  • Monitor players workload and recovery
  • Vary the activity to include Rugby specific challenges such as wrestling, down and up, forward and back…
  • Gradually progress the overload by increasing the distance, speed or adding greater volume. Further, decreasing the recovery interval between repetitions and efforts will result in greater fatigue

Figure 5. High-intensity interval training is effective in enhancing game related fitness.