Strength and Power Development

WP l Stormers 2011

Stephan du Toit
Strength & Conditioning Trainer
DHL WP l Stormers
 Strength
The maximal amount of force a muscle
or muscle group can generate in a
specific movement pattern at a specified
velocity of movement. (Knuttgen and
Kraemer, 1987)
Whatever you dont train you lose.
If you are weak you are dead.
But then we get players that gym like
Tarzan and play like Jane.
 Power
Time rate of doing work (physics).
Power (W): Work (J) / Time (sec)
Work (J): Force (9.8m/s) x
Distance/Reps
Power (W): Force x Velocity
Velocity: Distance / Time
Make it easy and get a Tendo Measuring
Unit or something similar.
 Stormers Focus 2010 /
2011
Decrease body-fat, increase Body-
weight and Strength.
Decrease Coaching and allow for 3
more weeks of Conditioning than in
2009/2010.
 Planning
Phase Duration Focus
Post Competition Rest 2 Weeks Rest,
Muskuloskeletals,
Medicals
Cross-Over / 1 Week Rest, Low-Impact
Activation Cardio, Gym
Introduction
Conditioning 4 Weeks Strength,
Hypertrophy, Fun,
GPP, Dynamic
Stability
Holiday 3 Weeks Maintenance
Transition 1 Week Physical / Medical
Assessments, Fun
Pre-Season Coaching 6 Weeks Strength, Power, GPP,
Conditioning Blocks,
Friendly Matches
 Planning Continued

Phase Duration Focus

Matches SA 8 Weeks Coaching, In-Season
Conditioning
Maintenance
Bye 1 Week Recuperation, Medical
Treatments
Matches SA 2 Weeks Coaching, In-Season
Conditioning
Maintenance
NZ / Aus Tour 4 Weeks Travel Management
Matches SA 2 Weeks Travel Management,
Coaching, In-Season
Conditioning
Maintenance
Play-Offs 3 Weeks Training Management
 Reconversion Table
1-10 Repetition Guide
%1RM 100 95 92 89 86 83 81 79 77 75

Reps 1 2 3 4 5 6 7 8 9 10

Reconv - 1.0 1.0 1.1 1.1 1.2 1.2 1.2 1.2 1.3
ert 5 8 2 6 0 3 6 9 3

11-21 Repetition Guide

%1RM 73 71 69. 68 66. 65 64 63 62 61 60
5 5
Reps 11 12 13 14 15 16 17 18 19 20 21
Reconv 1.3 1.4 1.4 1.4 1.5 1.5 1.5 1.5 1.6 1.6 1.6
ert 6 0 3 7 3 6 8 1 3 6
Baker, D., 2003.
 Conditioning Planning
# Weeks
1 2 3 4 5 6 7 8 9

Linear 3*10 3*10 3*8 3*8 3*6 3*6 3*5 3*5 Test
(Subtle- 60% 60% 70% 75% 80% 85% 87.5 90% new
prog) % 1RM
Linear 4*10 4*10 4*10 3*5 3*5 3*5 2*3 2*3
(Step-wise) 60% 65% 67.5 77.5 82.5 87.5 95% 97.5%
% % % %
Undulating 4*10 4*10 3*6 3*6 4*8 4*8 3*4 3*4
60% 65% 80% 80% 75% 77.5 90% 92.5%
%
Accumulati 6*3 6*4 6*5 6*6 5*5 4*4 3*3 2*2
on/ 80% 80% 80% 80% 85% 90% 95% 100%
Intensificat
ion
Wave-like 3*10 3*8 3*6 3*5 3*8 3*6 3*5 3*3
#1 60% 70% 80% 85% 75% 85% 90% 97.5%
Wave-likeModified
3*10from10-8- 8-6-5 6-5-3 10-8- 8-6-5 6-5-3 5-3-2
Poliquin (1988), Baker (1994), Baker (1998) and Stone et al (1982).

#2 60% 6 70- 77- 6 75- 82- 87-
60- 82% 92% 65- 87% 95% 100%
75% 80%
 Off-Season Gym
Mixture between Undulating and
Wave-like planning within the weeks
as well as the sessions.
3 x 4-week phases
Programme / Weekly Design
Monday Tuesday Wednesd Thursday Friday
ay
08h00 UB 1 UB 2 Team UB 1 UB 2
Cardio
09h00 Suppleme Suppleme Suppleme Suppleme
nt nt GPP nt nt
10h00 LB 1 Stability Fun LB 2 Stability
 Programme Design
Phase 1 & 2
Progr 1 Chest, Biceps, Traps
Progr 2 Shoulders, Back, Triceps
Progr 3 Legs Anterior
Progr 4 Legs Posterior
Progr 5 Legs Anterior & Posterior
 Programme Design
Phase 3
Progr 1 UB Push / Pull
Progr 2 UB Push / Pull
Progr 3 LB Full
Programmes included more Contrast
Power and Tabata Training than
previous phases.
 Programme Design
Power Contrast
1A, 1B
Single Strength
1, 2
Supersets
1A, 1B
Volume Sets
1A, 1B, 1C
Arm Superset
1
Tabata included in Phase 3
8 x [20sec on, 10sec rest]
 GPP / Strongman
All sessions must be mentally challenging.
1:1 Work:Rest
6 Exercises, 6 Reps, intermittent with 2:1
Work:Rest
1. LB Push A-Frames
2. LB PullChain Pull
3. FB Lift Tyre Flips
4. FB Rotation Hammer Strike
5. FB Carry 80litre Physio-Ball Walk
6. FB Power Rocketbag Power Clean
 In-Season Gym
Monday
Full-Body
1 x Olympic
1 x Squat
1 x Posterior
1 x UB Horizontal Push / Pull
1 x UB Vertical Push / Pull
Week 1 6,5,4
Week 2 5,4,3
Week 3 4,3,2
 In-Season Gym
Tuesday
Hypertrophy UB Extras
Off-Season Programme
Tight 5 Functional Training
30min
Stability / Pre-hab
Managed by Physiotherapist
 In-Season Gym
Thursday
Power / Speed Contrast
1 x Explosive Push / 5-10m Start
1 x Explosive Pull / Triple Extension Dynamic
Movement
1 x Explosive Rotation / Ladder Rotation Drill
1 x Explosive Squat / Explosive Jump
Week 1 6,6 / 2,2
Week 2 5,5 / 2,1
Week 3 4,4 / 1,1
 Alternative Training
Rule of 24
12 x 2 @ 95%
8 x 3@ 90%
6 x 4@ 85%
4 x 6@ 80%
3 x 8@ 75%
2 x 12 @ 70%
1 x 24 @ 60%
Bill Starr 5 x 5
WSBFSB
Couplets
Triplets
 Power Training
Either emphasize Mass or Acceleration
Parameters
Speed Strength 10 40% 1RM
0.8 1.0 metres / sec
Strength Speed 50 80% 1RM
0.6 0.7 metres / sec
Max Strength >80% 1RM
0.3 0.5 metres / sec
Olympic Lifts
Power Snatch 1.5 metres / sec
Power Clean 1.25 metres / sec
 Field Fitness
it is not a question whether the
player can
last the game rather it is a
question of how
well the player can reproduce over
the 14-20
minutes the high intensity bouts
of activity
that are required of during play.
 Fitness Sessions
NPS
Fusion (Power, Strength)
Heart Rate Off-Season
Conditioning Games In-Season
Pros and Cons
Dynamic Specific Conditioning
T-bag etc
40:20, 30:30, 20:40