Preseason started again and if I’m honest it is the most excited I have ever been in my career. Much is to do with witnessing the hard work done of the pitch my Director of Rugby Simon Amor-mostly in the way of new signings
When I arrived last season at London Scottish it was very late and there was a lot of work to be done with the players. There was an element of fire fighting and learning about the players and the environment as I went a long. There just wasn’t time to strip the program back and start from fresh I just had to get the players strong and powerful. To be fair to the players they worked very hard but I wasn’t particularly happy with what I was able to give them.
This time around it is very different-I have spent a season with these athletes and over that time I have seen their strengths and weaknesses-whilst observing them work I have been analyzing and taking in how they move and function in the gym and on the field. At the season it was time to review and evaluate last seasons work and produce the next stage of London Scottish’s Strength and Conditioning program. If I’m honest I’d give myself a 6 out of 10 solid job but much to improve on.
SEASON END
The season was long and hard-it was clear the players had given it their all and needed a break-4 week block of complete rest
OFF SEASON
I looked at an NFL type model making sessions available daily but they were voluntary set Corrective Exercise Programs for the players looking at an injury prevention and structural balance strategy.
PRESEASON
The Strength and Conditioning emphasis has been determined by the needs and objectives of the Coaching staff. The clear message was that the squad needed to be fitter for how we are going to play. So with that clear instruction I have looked at a much more aerobic orientated first phase of training. This has been difficult and taken me out of my comfort zone as traditionally i have used a more power based approach-but having read Bakers paper on the use of Maximum Aerobic Speed to help with developing and improving the VO2 levels of athletes, I am much more comfortable with it – Recent trends in high intensity aerobic training for field sports Dan Baker .Another instruction from the coaching staff was to have a system where they could visually see where each player was at any time without me being there. We came up with a very simple traffic light system using 5 parameters:
- Lactic Tolerance (150M Shuttle Test)
- Aerobic Ability (O’Neill Test-Rower)
- Body Fat (7 Site Skinfolds)
- Strength (100kg Bench Press)
- Power (Counter Movement Jump-CMJ)
Along with these tests we are monitoring weekly load, fatigue (using CMJ) and ratios between front:back squat and external rotation if the shoulder:bench press.
Much thanks to Rob Walsh (Harrow/Middlesex Uni) and Jonathan Griffin (St Mary’s Uni) for sharing ideas over coffee 😉
Keep an eye on the blog – I’ll try to keep you all up to date on the progress of the players and how the new approach and systems are shaping up. Please post any questions/comments you may have.
ELKO