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What is the duration of the Flat Cycle in the training schedule?
Which testing week corresponds to the end of Preseason Cycle 1?
In which phase is the Building Step Cycle implemented?
Which intensity level is associated with the Movement Load of 5 during the Modern Hard phase?
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What is the testing week immediately following the Transition Cycle?
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Which cycle lasts for a total of 4 weeks in the training schedule?
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What is the average percentage for the performance load during the Building Cycle?
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During which testing week does the highest intensity level occur?
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What training cycle follows the Building Cycle in the training schedule?
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What is the percentage associated with the Movement Load of 3 during the Very Hard phase?
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What is the primary focus of the periods labeled as 'D1' in the training schedule?
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During which days does the testing schedule predominantly occur?
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Which category follows after the 'Accumulation 3' phase as indicated in the training schedule?
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What does 'Self Driven' indicate in the training schedule?
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Which training type is categorized under 'D - Massage'?
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What does 'D5 / Travel' signify in the schedule?
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What is indicated by the acronym 'RM' in the context of strength testing?
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In which cycle would you expect to see a focus on moderate to hard training stress?
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What marks the end of the seasonal cycles in the training schedule?
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Which day is categorized as 'Off' in the training schedule?
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How is the 'Off' time designed in the training schedule?
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What may indicate the readiness for transition into higher difficulty training?
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Which component is essential during the testing weeks in the training schedule?
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What is the likely effect of the 'Train - Massage' day indicated in the schedule?
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What is the normalized pace (per 500m) achieved by the rower according to the information provided?
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Which metric represents the total power output needed by the rower for optimal performance?
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At what squat depth should the leg weight be lifted to match the competition power output?
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What is the weight of the rower, as stated in the provided information?
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Which of the following represents the time taken by the rower to complete 2km?
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What is the equivalent leg weight lifted by the rower according to the competition requirements?
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To achieve the required power output, what is the additional weight needed in the squat lift?
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What is the squat drive speed measured for the rower?
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What is the total number of rowers mentioned in the context?
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Which power output is measured in Watts/kg in the context?
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What is the normalized weight of the rower as noted in the document?
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Which of the following metrics is crucial for integrating science, engineering, and technology to optimize elite performance?
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What percentage of the full squat depth must the rower achieve?
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What is the significance of the 'equivalent weight lifted' in the context of competitive rowing?
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Study Notes
Training Program Overview
- The program consists of 13 weeks, divided into macrocycles with specific training phases.
- Macrocycles include testing, accumulation, intensification, deload, transition, and assessment phases.
Weekly Training Breakdown
- Weeks 1-4: Focus on testing and accumulation 1, with rep schemes of 5x3 and 5x4 respectively for key exercises.
- Weeks 5-8: Include accumulation 2 (5x5), accumulation 3 (4x4), and deload phases.
- Weeks 9-12: Transition into intensification 1 (4x4), intensification 2 (4x3), and intensification 3 (4x2), followed by a testing phase.
- Week 13: Emphasizes on transition with 4,3,2,2, 3,3,2,2, and 5,5,4,4 rep schemes for different exercises.
Training Intensity and Stress Levels
- Intensity levels progress from light to hard throughout the program.
- The specific intensity levels for each week vary depending on the training phase.
Key Exercises
- The training program incorporates various exercises, including:
- Strength training exercises focused on the major muscle groups.
- Cardiovascular exercises for endurance and fat burning.
- Recovery activities like massage and travel.
Travel and Recovery
- The training program also includes travel days for various competitions and events.
- Recovery periods are incorporated to ensure athletes are in peak condition.
Rugby Team Competition
- The program also includes a rugby competition schedule that includes teams such as:
- Waratahs
- Blues
- Sharks
- Crusaders
- Reds
- Lions
- Kings
- Argentina
- Force
- Brumbies
- Hurricanes
- Highlanders
- Rebels
Strength Training Details
- The training program includes a specific volume of sets and reps for different phases.
- Percentage of 1RM (1 rep maximum) is also highlighted as a key measure for strength gains.
- VBT (velocity based training) is used specifically for key strength lifts.
- The program incorporates various assessment methods such as:
- Monitoring D1 and D2 (day 1 and day 2) to track progress and recovery.
- Utilizing other assessment methods to monitor progress and adjust the program as needed.
Competition Best Practice
- Applied Physiology focuses on optimising elite performance by integrating science, engineering, and technology.
- Ergometer target is 5:38.8, which is normalised for the rower’s weight of 90 kg and 192 cm height.
- **The pace of 500 meters is 24.7 seconds with 576 watts. The watts per kilogram is 6.4 and 15.7.
- The equivalent leg weight lifted is 24.4 kg, assuming a leg drive time of 0.35 seconds.
- The squat drive speed is 0.8 seconds, and squat depth is 70 percent of full (femur parallel to the floor).
- The rower requires an additional 5.1 kg of weight for squats.
Innovative Analytics to Inform Effective Training
- A training macrocycle is developed to align with the Super Rugby season.
- The macrocycle includes pre-season training, the in-season Super Rugby season, international windows, and finals for a year.
- The training weeks are structured with key events and factors that influence training.
- Strength, speed, and fitness testing, body composition testing, and screening are scheduled throughout the macrocycle.
- There’s a clear distinction between pre-season and in-season training phases.
- Strength and power testing are done both before and during the season, with some weeks dedicated to monitoring players.
- There’s a focus on at-risk players in terms of fitness, strength, and body composition.
- There’s a focus on traveling and training in different climates, including heat.
- Check-up screens are scheduled at key periods, with Monday designated as a self-driven recovery day.
Movement Load
- Movement Load is a metric used to assess the intensity of training sessions.
- Movement Load includes the following:
- Load type
- Intensity
- Volume
- Frequency of sessions
- Rest durations
- Movement Load is categorized as:
- Light
- Moderate
- Moderate hard
- Very hard
- Movement Load is used to track athlete progress and tailor future training sessions.
Training Cycles
- All the training cycles shown are for 1 year.
- The training cycles are organized as follows:
- Pre-season
- In-season
- Post-season
- Pre-season is divided into two cycle groups (Cycle 1 and Cycle 2)
- Cycle 1 is divided into three phases:
- Testing week
- Start Pre-season cycle 1
- Christmas
- Cycle 2 is divided into four phases:
- Start Pre-season cycle 2
- Transition Cycle
- Flat Cycle
- Building step cycle
- In-season is divided into two phases:
- Flat cycle
- Building cycle
Phase Description
-
Testing Week
- Movement Load: 10%
- Intensity: Light
-
Start Pre-season Cycle 1
- Movement Load: 75%
- Intensity: Moderate
-
Start Pre-season Cycle 2
- Movement Load: 50%
- Intensity: Light
-
Transition Cycle
- Movement Load: 85%
- Intensity: Moderate hard
-
Flat Cycle
- Movement Load: 95%
- Intensity: Very hard
-
Building step cycle
- Movement Load: 0%
- Intensity: Very hard
-
Building Cycle
- Movement Load: 85%
- Intensity: Very hard
-
Christmas
- Movement Load: 100%
- Intensity: Very hard
Week Description
-
Week 1:
- Movement Load: 1
- Intensity: Light
-
Week 2:
- Movement Load: 2
- Intensity: Moderate
-
Week 3:
- Movement Load: 3
- Intensity: Moderate hard
-
Week 4:
- Movement Load: 4
- Intensity: Hard
-
Week 5:
- Movement Load: 5
- Intensity: Very hard
-
Week 6:
- Movement Load: 1
- Intensity: Light
-
Week 7:
- Movement Load: 2
- Intensity: Moderate
-
Week 8:
- Movement Load: 2
- Intensity: Moderate
-
Week 9:
- Movement Load: 2
- Intensity: Moderate
-
Week 10:
- Movement Load: 2
- Intensity: Moderate
-
Week 11:
- Movement Load: 1
- Intensity: Light
-
Week 12:
- Movement Load: 2
- Intensity: Moderate
-
Week 13:
- Movement Load: 2
- Intensity: Moderate
-
Week 14:
- Movement Load: 2
- Intensity: Moderate
-
Week 15-17:
- Movement Load: 1
- Intensity: Light
Notations
- #DIV/0!: Not available
- PS: Pre-season
- R: Round
- INT: International Break
- BYE: BYE round
- AUS: Australian Games
- SAF: South African Games
- AR G: Argentinian Games
- FIJI: Fijian Games
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Description
This quiz covers a comprehensive 13-week strength training program divided into macrocycles with specific phases. Explore the weekly breakdown, key exercises, and intensity levels that progress throughout the program. Test your knowledge on effectively structuring a training regimen.
