Strength Training Program Overview

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Questions and Answers

What is the duration of the Flat Cycle in the training schedule?

6 weeks

3 weeks

4 weeks

5 weeks (correct)

Which testing week corresponds to the end of Preseason Cycle 1?

Testing Week 5

Testing Week 1 (correct)

Testing Week 3

Testing Week 10

In which phase is the Building Step Cycle implemented?

After the Flat Cycle (correct)

During the Flat Cycle

Before the Flat Cycle

At the beginning of the preseason

Which intensity level is associated with the Movement Load of 5 during the Modern Hard phase?

Very Hard Signup and view all the answers

What is the testing week immediately following the Transition Cycle?

Testing Week 4 Signup and view all the answers

Which cycle lasts for a total of 4 weeks in the training schedule?

Building Step Cycle Signup and view all the answers

What is the average percentage for the performance load during the Building Cycle?

85% Signup and view all the answers

During which testing week does the highest intensity level occur?

Testing Week 10 Signup and view all the answers

What training cycle follows the Building Cycle in the training schedule?

Flat Cycle Signup and view all the answers

What is the percentage associated with the Movement Load of 3 during the Very Hard phase?

80% Signup and view all the answers

What is the primary focus of the periods labeled as 'D1' in the training schedule?

Building strength and endurance Signup and view all the answers

During which days does the testing schedule predominantly occur?

Thursday and Friday Signup and view all the answers

Which category follows after the 'Accumulation 3' phase as indicated in the training schedule?

Deload Phase Signup and view all the answers

What does 'Self Driven' indicate in the training schedule?

Individual training sessions Signup and view all the answers

Which training type is categorized under 'D - Massage'?

Recovery and flexibility work Signup and view all the answers

What does 'D5 / Travel' signify in the schedule?

Travel for training events Signup and view all the answers

What is indicated by the acronym 'RM' in the context of strength testing?

Repetition Maximum Signup and view all the answers

In which cycle would you expect to see a focus on moderate to hard training stress?

Accumulation Cycle Signup and view all the answers

What marks the end of the seasonal cycles in the training schedule?

Deload and Assess Signup and view all the answers

Which day is categorized as 'Off' in the training schedule?

Saturday Signup and view all the answers

How is the 'Off' time designed in the training schedule?

To allow for full physical recovery Signup and view all the answers

What may indicate the readiness for transition into higher difficulty training?

Completion of the Deload Phase Signup and view all the answers

Which component is essential during the testing weeks in the training schedule?

Performance evaluations Signup and view all the answers

What is the likely effect of the 'Train - Massage' day indicated in the schedule?

Enhance flexibility and recovery Signup and view all the answers

What is the normalized pace (per 500m) achieved by the rower according to the information provided?

6.4 Watts/kg Signup and view all the answers

Which metric represents the total power output needed by the rower for optimal performance?

Deadweight Signup and view all the answers

At what squat depth should the leg weight be lifted to match the competition power output?

70 percent of full depth Signup and view all the answers

What is the weight of the rower, as stated in the provided information?

90 kg Signup and view all the answers

Which of the following represents the time taken by the rower to complete 2km?

5:38.8 Signup and view all the answers

What is the equivalent leg weight lifted by the rower according to the competition requirements?

24.4 kg Signup and view all the answers

To achieve the required power output, what is the additional weight needed in the squat lift?

5.1 kg Signup and view all the answers

What is the squat drive speed measured for the rower?

0.8 seconds Signup and view all the answers

What is the total number of rowers mentioned in the context?

8 Signup and view all the answers

Which power output is measured in Watts/kg in the context?

6.4 Watts/kg Signup and view all the answers

What is the normalized weight of the rower as noted in the document?

92 kg Signup and view all the answers

Which of the following metrics is crucial for integrating science, engineering, and technology to optimize elite performance?

All of the above Signup and view all the answers

What percentage of the full squat depth must the rower achieve?

70 percent Signup and view all the answers

What is the significance of the 'equivalent weight lifted' in the context of competitive rowing?

It helps in matching the competition power output. Signup and view all the answers

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.