TRAINING AND TEST MATCH INTENSITY INTERNATIONAL RUGBY
CALVIN MORRISS PhD
FITNESS GOALS
• Fit
and robust enough to play a brand of rugby unmatched by
any other international opponent
• Fit
and robust enough to cope with the training demands of
achieving the first objective
Make every training session,
Make every game,
Do NOT get injured
WHAT’S POSSIBLE?
Match
Rugby Training
Weights
Prehab
Recovery
5%5%
20%
15%
55%
Quantify the physical
content of the rugby
75%
WHAT DO WE WANT TO KNOW?
• How
intense is a game?
• How
intense is our ‘normal’ training?
• What’s
• How
appropriate training intensity
can we practically affect training intensity?
QUANTIFYING RUGBY
• Work
Rate - measured as m/min
- 100m in 60 s = 100 m/min
- 50 m in 30 s = 100 m/min
- 150 m in 90 s = 100 m/min
•
Cardiovascular load - measured as
training effect
Date:
160
140
120
100
80
60
40
Background information
Age
30
Height (cm)
198
Weight (kg)
114
Resting heart rate
60
Maximum heart rate 195
Activity class
10
Heart rate (beats/
25/02/2012
MATCH HR PROFILE:
Training Effect=4.2
Measurement information
Measurement length 01:21:44
Measurement time 15:58:18 - 17:20:02
Lowest heart rate
123
Highest heart rate
189
Average heart rate 164
16:00
16:10
16:20
16:30
16:40
16:50
17:00
17:10
17:20
16:05
16:15
16:25
16:35
16:45
16:55
17:05
17:15
Heart rate
Averaged heart rate
Measurement error (67 %)
Training Report
190
180
170
200
180
160
140
120
100
80
60
40
Botha Mouritz
25/02/2012
Background information
Measurement information
Age
Height (cm)
Weight (kg)
Resting heart rate
Maximum heart rate
Activity class
Measurement length
Measurement time
Lowest heart rate
Highest heart rate
Average heart rate
30
198
114
60
195
10
5.
01:21:44
15:58:18 - 17:20:02
123
189
164
300
280
260
16:00
16:10
16:20
16:30
16:40
16:50
17:00
17:10
17:20
16:05
16:15
16:25
16:35
16:45
16:55
17:05
17:15
Heart rate
160
Averaged heart rate
217
240
Measurement error (67 %)
220
Training Chart
140
4.
190
130
5.
180
280
170
260
160
120
Heart rate (beats/min)
180
160
120
140
110
90
3.
100
120
80
70
60
70
40
2.
2.
60
16:00
16:05
16:10
16:15
16:20
16:25
16:30
16:05
16:10
16:15
16:20
16:25
16:30
Training Effect
Heart rate (beats/min)
Notes
16:40
16:45
16:40
16:45
EPOC (ml/kg)
Highly improving training effect
4.2
Training Effect
16:35
80
60
40
20
1.
1. (ml/kg)
EPOC
Heart rate (beats/min)
16:00
16:35
100
80
80
60
120
100
3.
90
140
200
130
100
160
220
4.
140
180
240
217
150
110
200
300
EPOC (ml/kg)
Heart rate (beats/min)
150
16:50
16:55
17:00
17:05
17:10
17:15
0
17:20
20
Peak value
16:50
16:55
17:00
17:05
17:10
17:15
Peak value
Sharply improves cardiorespiratory fitness. Workouts of Training Effect 1.0 to 2.9 or rest are
recommended to follow to balance the training and achieve recovery.
Highly improving training effect
User notes for measurement.
Sharply improves cardiorespiratory fitness. Workouts of Training Effect 1.0 to 2.9 or rest are
recommended to follow to balance the training and achieve recovery.
0
17:20
EPOC (ml/kg)
Person:
Date:
Heart rate (beats/min)
Training Chart
CONDITIONING SESSION HR PROFILE: Training Effect=3.8
Warm-­‐up
Set 1
Set 2
Set 3
Set 4
Average rest = 1 min 20 s Longest rest = 2 min
TRAINING SESSION HR PROFILE:
Training Effect=3.0
Warm-­‐up
A? N/C
Def N/C
Defence
A?ack
Average rest = 3 min
Longest rest = 4 min 15 s
TARGETED RUGBY SESSION:
Training Effect=4.9
3 x 8 mins rugby blocks
ConCnuity 1
ConCnuity 2
Warm-­‐up
Average rest = 1 min 15 s
Longest rest = 2 min
POSITIVE OUTCOMES
• Not
enough time in the week for ‘pure’ conditioning sessions
• Rugby
• Rest
sessions need to incorporate conditioning element
controlled by fitness team
• ‘Blocks’ of
• Train
time in rugby session controlled by fitness team
as you intend to play
THANK YOU
[email protected]