Welcome. In this section of the website I will be posting regular training advice for the upcoming 2009/10 mexican rugby season. This first posting will be an introduction into the methods for rugby training and I will follow up with specific training advice in the very near future.

The last season finished around one month ago for most teams, so that has given you all a chance to rest and recover from all of the bumps and bruises of the season.

BUT....Now is the time to start thinking about the NEXT season. Those who take their rugby seriously and want to improve as a player know that training for rugby is a year-round activity.

Periodisation is the term given to the structuring of different phases of training depending at which point you are in the season. The basic phases progress from one to another until you get to the point where you need to specialise your training depending on your ultimate goal.

In general, the progression of phases for rugby are in in the folowing order:

Pre-season    
Hypertrophy   →        Strength  →    Strength Endurance    →        Maximum Strength
(muscle building)                               & Cardio Endurance              Cardio Endurance

↓
Season End               Ultimate part of Season                   Season                      
Recovery        ←        Explosiveness             ←        Maintenance      ←    Explosiveness

Basically, as one phase leads into the next you are preparing the muscles of the body to cope with the work that you are going to ask of them in the next phase. If you dont prepare the muscles properly, then when you ask them to preform something that they are not ready for, you increase the chance of injury, therfore potentially reducing your chances of playing.

During the pre-season period you need to grow the muscles to the size that you need. Then you need to make those muscles as strong as they can be to withstand the increased forces that are going to be applied to them. Once the muscles are strong, you need to convert that size and strength into power and explosiveness.

During the season you need to maintain the size, strength, power, and expolsiveness of the muscles at a level that is sustainable for a number of months. Then as you lead into the end of the season you want to be peaking in your physical conditioning so that you are at your absolute best for the finals. This is why you should be taining with more explosiveness at the end of the season, as you should already have the strength and fitness levels required. All you are wanting to do is to fine-tune your body into the best it can be.

As the phases of training change, so to does the nature of the particular training exercises in the gym and on the training field. Some exercises can be performed all year round, with slight changes to the number of repititions, changes to the technique, etc.

During the lead-up to this coming season I will post some generalised training advice here in this section of the website, but please be aware that not everyone is the same and personal circumstances will have an impact on your training and your results.

I am available by appointment for more personalised training advice and exercise prescription on a one-on-one basis, as well as for injury rehabilitation.

Please feel free to contact me if you have any questions or comments. My contact details are: Email – sipierre@hotmail.com            Phone – (044) 55 54 77 45 43

Si tu no puedes entender todos que yo escribi arriba, o tienes algunas dudas, por favor mandame un correo o llamame por telefono. Mis detalles de contacto son arriba.