Rugby is a sport that involves low and high-intensity intermittent activity periods characterized by collisions, static exertions and running during play time. The sport demands specific physical features that favor high levels of speed, power and strength to improve performance. Performance improvement entails manipulating specific variables to elicit adaptations to meet the required objectives. These variables include volume and intensity of training to enhance strength. Other variables related to rugby sport include force and velocity, length and tension, and restoration of anaerobic energy.
In the present paper, volume and intensity will be examined to determine how the two variables can be manipulated to improve strength in rugby. Other factors interrelated to volume and intensity, such as Force and velocity, length and tension, and restoration of anaerobic energy will also be examined to determine how they relate to rugby sport.
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In rugby sport, different training techniques can lead to substantial changes in the morphology of muscles. In turn, these changes lead to substantial increases in maximal tension force of muscles and strength generation. Strength is the capacity of a system to generate force whereas power is the product of force and velocity (Cormie, McGuigan & Newton, 2011). Strength and power are, thus, related. More strength leads to the generation of more power, which in turn results in enhanced performance. Training techniques that improve muscular strength should, thus, be developed by targeting factors that support force generation.
The volume and the intensity of training are strongly associated with strength improvement. Since strength is closely linked with the ability to generate high force levels, the initial training emphasis should be to develop maximal force by increasing the cross-sectional area of muscles (Cormie, McGuigan & Newton, 2011). The strength status of a player determines his or her power generation ability. Since the product of force and velocity produces power, a player should first become strong before gaining a high power level (Cormie, McGuigan & Newton, 2011). High volume and high-intensity strength training lead to the generation of high maximal power (Schoenfeld, 2010). Strength training can target the muscle contractile features to improve the ability of a player to generate force. For example increasing the cross-sectional area of muscle fibres, muscle pennation angle and the length of the muscles through resistance training increases the ability of the muscle to generate force and increases the contractile velocity or tension ability of muscles (Cormie, McGuigan & Newton, 2011; Schoenfeld, 2010).
The greatest force generated by one muscle fibre is directly proportional to its cross-sectional area (Cormie, McGuigan & Newton, 2011). Generation of maximal force influences power substantially, which means that one muscle fibre with a high cross-sectional area generates more power. High volume and high-intensity strength training, thus, lead to adequate adaptations in muscle fibres. Repetitive high-intensity training sessions apply mechanical tension through active muscles, which leads to muscle hypertrophy (Cormie, McGuigan & Newton, 2011). Strength, is thus, enhanced by applying an intense and high volume strength training to expand muscles’ cross-sectional area.
The maximum contraction velocity or tension in one muscle fibre is directly proportional to its length (Schoenfeld, 2010). Extended muscle fibres, thus, lead to a high contractile velocity (Cormie, McGuigan & Newton, 2011). Since contraction velocity is related to power generation, extended muscle fibres enhance strength among players. Enhancing the length of muscle fibres to improve strength through high intensity and high volume training is, thus, recommended.
The pennation angle or the angle between the line of action and the muscle fascicles influences power generation as it affects the relationship between force and velocity (Cormie, McGuigan & Newton, 2011). Greater pennation angles within muscles lead to the generation of more force by increasing the cross-sectional area of muscles. In turn, this affects the maximal force and the ability of muscles to generate power. High-intensity training increases the pennation angle by increasing the cross-sectional area, contractile strength ability and the volume of muscles.
In turn, this demonstrates that changing the relationship between force and velocity ensures that the muscles generate a greater force for any given muscle velocity contraction (Schoenfeld, 2010). Studies, thus, show that muscular factors that influence strength also influence power generation. Consequently, power and strength are related to each other. The strength status of a player dictates the potential of the player to produce power. Training programs should, thus, be developed based on the baseline strength status of a player. Strength training improves muscle functioning of a player.
Strength also gives players the ability to operate in anaerobic intermittent movements. Restoration of anaerobic energy is a vital aspect in decreasing fatigue among players, which can be accomplished by decreasing the training volume and maintaining the training intensity to elicit positive changes in performance and strength (de Lacey, Brughelli, McGuigan, Hansen, Samozino & Morin, 2014).
In conclusion, morphological factors that control the production and synchronization of force also influence strength. Improving strength in rugby entails high intensity and high volume strength training sessions to elicit modifications in the muscle make-up. Strength training should focus on enhancing changes in the cross-sectional area of muscles to increase muscle activation and tension ability. The effects of these changes include an increase in the muscle contractile force and the rate of force production, which increases muscle strength. Restoration of anaerobic energy is also vital to enhance strength, which can be achieved by decreasing the training volume and maintaining the training intensity.
References
Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular power. Sports medicine , 41 (1), 17-38.
de Lacey, J., Brughelli, M., McGuigan, M., Hansen, K., Samozino, P., & Morin, J. B. (2014). The effects of tapering on power-force-velocity profiling and jump performance in professional rugby league players. The Journal of Strength & Conditioning Research , 28 (12), 3567-3570.
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength & Conditioning Research , 24 (10), 2857- 2872.
