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Strength and conditioning case study

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Tom Mccann

The document provides an athlete profile and needs analysis for a 22 year old male semi-professional rugby player. It analyzes the physical and physiological demands of rugby, including high aerobic and anaerobic demands, high levels of strength, power, acceleration and agility. It also discusses common injuries in rugby and injury mechanisms. A 3-month training program is proposed focusing on hypertrophy, maximal strength, and speed-strength development. Pre and post testing results show improvements in body composition, jumping, sprinting and strength.

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Strength and conditioning case study
Athlete Profile Age: 22 Gender: Male Training Age: 3 Playing Age: 8 Position: Full Back / Wing Current Status: Semi Professional
Needs analysis (Sport) •80 Minute intermittent contact sport ▪ Places high demands on the anaerobic and aerobic energy systems. (Gabbett, 2002, Appleby, 2012) ▪ Requires high levels of acceleration, agility, muscular strength and power along with maximal aerobic power. (Gabbett et al, 2008) •Up to 10,000m can be covered (Meir et al., 2001) ▪ Including walking, jogging, sprinting deceleration and change of direction. ▪ Backs typically covering more distance than forwards. (Brewer et al, 1995; Meir et al, 1993, Mclellan et al, 2011)
Needs Analysis (Sport) •Up to 40 tackles per game (Brewer & Davis, 1995) ▪ Repeated high force generation and acceptance. •Average of 35 sprints per game (Gabbett, 2011) ▪ Majority being <20m ▪ Greater repeated sprint ability = more time performing high speed running.
Injury •Musculotendinous injuries to lower limb are the most common. (Hoskins et al., 2006) ▪ Knee 8.0 – 27.7% ▪ Hamstring & Groin 8.0-19.7% ▪ Ankle 6.0-12.4 % (Seaward et al., 1993; Gibbs, 1994; Orchard, 2004; Gabbett & Damrow, 2005) • 38.8 - 91% occur during contact (Hoskins et al., 2006; Gabbett, 2005b) •Shoulder Injuries most common in junior players followed by the knee. (Gabbett, 2008)
ACL Injury & Hamstring Strains •Knee valgus and anterior tibial sheer force during rapid deceleration (Berns et al., 1992; Markolf, 1995; Hewett et al., 2005a, 2005b; Wallace et al., 2012) •Non contact hamstring strain mechanisms ▪ High speed running (Yamamoto, 1993; Woods et al.,2004) ▪ Stretching movements (Askling et al., 2002; 2003) • Both result in high velocity eccentric loading
Needs Analysis (Athlete) Test Mean Score Reference Body Mass (Kg) 80-94 Gabbett,2000; Gabbett et al, 2011 Body Fat (%) 15.2 ± 4.1 Gabbett, 2006 1Rm Squat (Kg) 165 Baker, 2003; Baker and Nance, 2001; Baker et al, 1999 1Rm Bench Press 130 Baker, 2003; Baker and Nance, 2001; Baker et al, 1999 Vertical Jump (Cm) 38.1 Gabbett, 2000 10M (Sec) 1.71 Baker and Nance, 1999 40 M (Sec) 5.32 Baker and Nance, 1999 Table 1: Mean physiological and anthropometric test results from the literature
Needs Analysis High Moderate Low Max Strength Y Power Y Acceleration Y Top End Speed Y Agility Y Strength Endurance Y Power Endurance Y Anaerobic Y Aerobic Y Mobility Y Table 2: Representation of the requirements of different biomotor abilities in rugby league.
Testing Test Result Body mass (Kg) 89 Body Fat % 15.6 Counter Movement Jump (cm) 38 T - Test (Sec) 11.3 1/2 Squat (parallel) 1RM (Kg) 130 (1.46 X BM) Bench press 1RM (Kg) 105 (1.18 X BM) 10 M (Sec) 1.89 40 M (Sec) 4.98 30-15 (VIFT) 16.5 Table 3: Pre-programme test results.
Goals Athletes Increase muscle mass - Periodized resistance training, - Hormonal manipulation Increase 1RM scores for Bench Press & Squat - High intensity resistance training including Olympic lifts and derivatives Coaches Improve 10m time -Analyse technique - Combine maximal strength training with high velocity, full acceleration and plyometric training. Test Data Improve vertical jump & 10 M -Olympic Style and full acceleration lifts (I.e. Squat jumps) - Plyometric training.
3 Month Summary Mesocycle 1&2 (wk1-6) -Anatomical Adaptation (Hypertrophy) The development of anthropometric and physical qualities is fundamental to progression (Duthie, 2006). Mesocycle 3 (wk7-10) - Maximal Strength Development. Power is largely dependant upon magnitude of maximal force production (Turner, 2009) Mesocyle 4 (wk11-14) - Speed Strength -Including plyometrics Strength and power qualities are necessary for improving running velocity and the ability to change direction (Duthie,2006).
3 Month Summary
Implementation Table 4: Weekly break down for week 5 of the program. Week 5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Am Lower body Upper body Upper Body Passive rest Pm Oly Tech Lower Body Sprints
Implementation Session Code W5A Weight (Kg) Intensity (% 1Rm) Reps Sets Rest (Sec) T:U:T Front Squat 70 65 8-10 4 60 3:1:1:1 Deadlift (Clean) 100 70 8-10 4 60 3:1:1:1 Leg Press 170 (10RM) 8-10 4 60 3:1:1:1 RDL (Snatch) 70 (10RM) 8-10 4 60 5:1:1:1 Leg Ext 110 (10RM) 8-10 4 60 5:1:1:1 Leg Curl L12 (10RM) 8-10 4 60 5:1:1:1 Calf Raise (Seated) 30 (20RM) 15-20 4 60 5:2:1:2 Table 5: Example Lower Body session (Hypertrophy).
Implementation Week 9 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Am Weights wk 9 session A Speed Session Oly Tech Weights Session B Game Rest Pm Accel Tech Skill/ Conditioni ng External Club External Club Table 5: Weekly break down for week 9 of the programme.
Implementation Session Code W9-B Weight (Kg) Reps Sets Rest (Sec) Back Squat 135 5 4 >180 Bench Press 100 5 4 >180 Chins 20 5 4 >180 Military Press 55 5 4 >180 RDL 110 5 4 >180 Bent Over Row 80 5 4 >180 Table 6: Example maximal strength session
Implementation Energy system training Adapted from Baker (2011); Buchheit, 2008) 69M 35M W:R 1:1 15 Secs at 100% VIFT with 15 Secs at 50%VIFT Session Duration 13 Min 10 Reps X 2 Sets 3 Min rest between sets.
Implementation Energy system training (Alternative session) (Buchheit, 2008) W:R 1:1 30 Secs at 93% VIFT with 30 Secs rest Session Duration 23 Min 10 Reps X 2 Sets 3 Min rest between sets. 30 M 29 M 3 X 30M Shuttle + 29M
Implementation Strength – Speed Wk 13 Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM STR-SPD(A) External (Club) Skill/ conditioning Light Plyo (B) Game REST PM Skill/ conditioning Heavy Plyo (A) SRT-SPD(B) Skill Table 7: Weekly breakdown for week 13 of the programme.
Implementation Session Code w13-A Weight (Kg) Intensity (%1RM) Reps Sets Rest (Sec) Snatch 50 Approx 70 2/2 (Cluster) 4 >3m *Back Squat 135 90 3 3 >3m Bench Press 60 50 5 4 >3m Chins Body weight 5 4 >3m Push Press 55 70 5 4 >3m Table 8: Example strength - speed session
Implementation Session Code P13-B Reps Sets W:R Rest (sec) Total Volume A1 Pogos 10 5 1:10 45 50 A2 MB side throws 10 5 1:10 45 B1 High Knee Bounds 5 e/s 5 1:10 45 50 B2 MB OH Throws 5 5 1:10 45 C1 Med ball drop pass 8 4 1:10 90 32 100-150 contacts for intermediate athlete (Baechle & Earle, 2008) 132 Table 9: Example plyometric session
Monitoring - Resistance Training
Post test results Test Pre Post Body Mass (Kg) 89 94 Body Fat % 15.6 14.4 Counter movement jump (Cm) 38 46 T- Test (Sec) 11.3 10.2 1/2 Squat (parallel) 1RM (Kg) 130 (1.46 X BM) 147.5 (1.57 X BM) Bench press 1RM (Kg) 105 (1.18 X BM) 115 (1.22 X BM) 10 M (Sec) 1.89 1.85 40 M (Sec) 4.98 4.9 30-15 (VIFT) 16.5 19 Table 10: Pre and post programme test comparisons.
Evaluation • Introduce Olympic lifts into hypertrophy and max strength sessions now athlete is familiar and competent. • Progress on to SPD-STR session using a low load whilst using a maintenance session for Max Strength and STR-SPD. • Use of Kelly (2007). Planning and monitoring training loads during the competition phase in team sports to aid in the planning and recovery of sessions. • Monitor Session Rate of Perceived Exertion to calculate Training load, strain and monotony (Comyns & Flanagan, 2013)
References • Appleby B, newton RU, and cormie P. Changes in strength over a 2-year period in professional rugby union players. J strength cond res 26: 2538–2546, 2012. • Baker, d. (2011). Recent trends in high intensity aerobic training for field sports. UK strength and conditioning association journal. 2011,22:3-8 • Baker D, nance S. The relation between running speed and measures of strength and power in professional rugby league players. J strength cond res 1999;13:230–5. • Baechle, t. R., & Earle, r. W. (2008). Essentials of strength training and conditioning. Champaign, IL, human kinetics • Brewer, J. And J. Davis, applied physiology of rugby league. Sports medicine, 1995. 20(3): p. 129-138. • Buchheit m, laursen pb, kuhnle j, et al. Game-based training in young elite handball players. Int J sports med 2009;30:251–258. • Buchheit m: the 30-15 intermittent fitness test: accuracy for individualizing interval training 151 of young of young intermittent sport players. J strength cond res. 2008; 22:365-374. • Comyns, t., & Flanagan, e. P. (2013). Applications of the session rating of perceived exertion system in professional rugby union. Strength and conditioning journal. 35, 78-85. • Duthie gm. (2006). A framework for the physical development of elite rugby union players. International journal of sports physiology and performance. 1, 2-13. • Fleck, s. J., & Kraemer, w. J. (2004). Designing resistance training programs. Champaign, IL, human kinetics. • Gabbett, t.J. (2002). Training injuries in rugby league: an evaluation of skill-based conditioning games. Journal of strength and conditioning research. 16 (2): 236-41. • Gabbett tj, jenkins dg, & abernethy b. (2012). Physical demands of professional rugby league training and competition using microtechnology. Journal of science and medicine in sport / sports medicine australia. 15, 80-6. • Gabbett t, king t and jenkins d. 2008. Applied physiology of rugby league. Sports med 38(2) pp 119 – 138
References •Gabbett TJ. A comparison of physiological and anthropometric characteristics among playing positions in sub-elite rugby league players. J Sports Sci 2006; 24: 1273-80 •GABBETT, T. (2002). Physiological characteristics of junior and senior rugby league players. BMJ Group. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724544. •Gabbett TJ. Physiological and anthropometric characteristics of amateur rugby league players. Br J Sports Med 2000; 34: 303-7 • GABBETT T.J., JENKINS D.G., & ABERNETHY B. (2011). Correlates of tackling ability in highperformance rugby league players. Journal of Strength and Conditioning Research. 25, 72-79 • MCLELLAN CP, LOVELL DI, & GASS GC. (2011). Performance analysis of elite Rugby League match play using global positioning systems. Journal of Strength and Conditioning Research / National Strength & Conditioning Association. 25, 1703-10. • Meir, R., D. Arthur, and M. Forrest, Time and motion analysis of professional rugby league: a case study. Strength and Conditioning Coach, 1993. 3(1): p. 24-29. • OPAR, DAVID A., WILLIAMS, MORGAN, TIMMINS, RYAN, HICKEY, JACK, DUHIG, STEVEN, & SHIELD, ANTHONY. (2014). Eccentric hamstring strength and hamstring injury risk in Australian footballers. American College of Sports Medicine. http://eprints.qut.edu.au/75526/. • Hill-Haas S, Coutts AJ, Dawson B, et al. Generic vs small-sided game training in soccer. Int J Sports Med 2009;30:636–642. • Hori N. & Stone M. 2005. Weightlifting Exercises Enhance Athletic Performance That Requires High Load Speed Strength. Strength and Conditioning Journal Vol 27 (4) pp 50 – 55 • Impellizzeri FM, Marcora SM, Castagna C, et al. Physiological and performance effects of generic versus specific aerobic training in soccer players. Int J Sports Med 2006;27:483–492. • Komi PV, Kaneko M, Aura O. EMG activity of leg extensor muscles with special reference to mechanical efficiency in concentric and eccentric exercise. Int J Sports Med. 1987; 8(Suppl):22–9 • King, D.A., Jenkins, D., Gabbett, T.J. (2009). A time–motion analysis of professional rugby league match-play.Journal of Sports Sciences, 27(3): 213–219.
References • KELLY, V. (2007). Planning and monitoring training loads during the competition phase in team sports. [Beenleigh, Qld.], The Association. • Turner, A. (2009) Training for power: Principles and Practice, UK strength and conditioning association journal, 2009:14: p.20-32

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Strength and conditioning case study

  • 2. Athlete Profile Age: 22 Gender: Male Training Age: 3 Playing Age: 8 Position: Full Back / Wing Current Status: Semi Professional
  • 3. Needs analysis (Sport) •80 Minute intermittent contact sport â–ª Places high demands on the anaerobic and aerobic energy systems. (Gabbett, 2002, Appleby, 2012) â–ª Requires high levels of acceleration, agility, muscular strength and power along with maximal aerobic power. (Gabbett et al, 2008) •Up to 10,000m can be covered (Meir et al., 2001) â–ª Including walking, jogging, sprinting deceleration and change of direction. â–ª Backs typically covering more distance than forwards. (Brewer et al, 1995; Meir et al, 1993, Mclellan et al, 2011)
  • 4. Needs Analysis (Sport) •Up to 40 tackles per game (Brewer & Davis, 1995) â–ª Repeated high force generation and acceptance. •Average of 35 sprints per game (Gabbett, 2011) â–ª Majority being <20m â–ª Greater repeated sprint ability = more time performing high speed running.
  • 5. Injury •Musculotendinous injuries to lower limb are the most common. (Hoskins et al., 2006) â–ª Knee 8.0 – 27.7% â–ª Hamstring & Groin 8.0-19.7% â–ª Ankle 6.0-12.4 % (Seaward et al., 1993; Gibbs, 1994; Orchard, 2004; Gabbett & Damrow, 2005) • 38.8 - 91% occur during contact (Hoskins et al., 2006; Gabbett, 2005b) •Shoulder Injuries most common in junior players followed by the knee. (Gabbett, 2008)
  • 6. ACL Injury & Hamstring Strains •Knee valgus and anterior tibial sheer force during rapid deceleration (Berns et al., 1992; Markolf, 1995; Hewett et al., 2005a, 2005b; Wallace et al., 2012) •Non contact hamstring strain mechanisms â–ª High speed running (Yamamoto, 1993; Woods et al.,2004) â–ª Stretching movements (Askling et al., 2002; 2003) • Both result in high velocity eccentric loading
  • 7. Needs Analysis (Athlete) Test Mean Score Reference Body Mass (Kg) 80-94 Gabbett,2000; Gabbett et al, 2011 Body Fat (%) 15.2 ± 4.1 Gabbett, 2006 1Rm Squat (Kg) 165 Baker, 2003; Baker and Nance, 2001; Baker et al, 1999 1Rm Bench Press 130 Baker, 2003; Baker and Nance, 2001; Baker et al, 1999 Vertical Jump (Cm) 38.1 Gabbett, 2000 10M (Sec) 1.71 Baker and Nance, 1999 40 M (Sec) 5.32 Baker and Nance, 1999 Table 1: Mean physiological and anthropometric test results from the literature
  • 8. Needs Analysis High Moderate Low Max Strength Y Power Y Acceleration Y Top End Speed Y Agility Y Strength Endurance Y Power Endurance Y Anaerobic Y Aerobic Y Mobility Y Table 2: Representation of the requirements of different biomotor abilities in rugby league.
  • 9. Testing Test Result Body mass (Kg) 89 Body Fat % 15.6 Counter Movement Jump (cm) 38 T - Test (Sec) 11.3 1/2 Squat (parallel) 1RM (Kg) 130 (1.46 X BM) Bench press 1RM (Kg) 105 (1.18 X BM) 10 M (Sec) 1.89 40 M (Sec) 4.98 30-15 (VIFT) 16.5 Table 3: Pre-programme test results.
  • 10. Goals Athletes Increase muscle mass - Periodized resistance training, - Hormonal manipulation Increase 1RM scores for Bench Press & Squat - High intensity resistance training including Olympic lifts and derivatives Coaches Improve 10m time -Analyse technique - Combine maximal strength training with high velocity, full acceleration and plyometric training. Test Data Improve vertical jump & 10 M -Olympic Style and full acceleration lifts (I.e. Squat jumps) - Plyometric training.
  • 11. 3 Month Summary Mesocycle 1&2 (wk1-6) -Anatomical Adaptation (Hypertrophy) The development of anthropometric and physical qualities is fundamental to progression (Duthie, 2006). Mesocycle 3 (wk7-10) - Maximal Strength Development. Power is largely dependant upon magnitude of maximal force production (Turner, 2009) Mesocyle 4 (wk11-14) - Speed Strength -Including plyometrics Strength and power qualities are necessary for improving running velocity and the ability to change direction (Duthie,2006).
  • 13. Implementation Table 4: Weekly break down for week 5 of the program. Week 5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Am Lower body Upper body Upper Body Passive rest Pm Oly Tech Lower Body Sprints
  • 14. Implementation Session Code W5A Weight (Kg) Intensity (% 1Rm) Reps Sets Rest (Sec) T:U:T Front Squat 70 65 8-10 4 60 3:1:1:1 Deadlift (Clean) 100 70 8-10 4 60 3:1:1:1 Leg Press 170 (10RM) 8-10 4 60 3:1:1:1 RDL (Snatch) 70 (10RM) 8-10 4 60 5:1:1:1 Leg Ext 110 (10RM) 8-10 4 60 5:1:1:1 Leg Curl L12 (10RM) 8-10 4 60 5:1:1:1 Calf Raise (Seated) 30 (20RM) 15-20 4 60 5:2:1:2 Table 5: Example Lower Body session (Hypertrophy).
  • 15. Implementation Week 9 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Am Weights wk 9 session A Speed Session Oly Tech Weights Session B Game Rest Pm Accel Tech Skill/ Conditioni ng External Club External Club Table 5: Weekly break down for week 9 of the programme.
  • 16. Implementation Session Code W9-B Weight (Kg) Reps Sets Rest (Sec) Back Squat 135 5 4 >180 Bench Press 100 5 4 >180 Chins 20 5 4 >180 Military Press 55 5 4 >180 RDL 110 5 4 >180 Bent Over Row 80 5 4 >180 Table 6: Example maximal strength session
  • 17. Implementation Energy system training Adapted from Baker (2011); Buchheit, 2008) 69M 35M W:R 1:1 15 Secs at 100% VIFT with 15 Secs at 50%VIFT Session Duration 13 Min 10 Reps X 2 Sets 3 Min rest between sets.
  • 18. Implementation Energy system training (Alternative session) (Buchheit, 2008) W:R 1:1 30 Secs at 93% VIFT with 30 Secs rest Session Duration 23 Min 10 Reps X 2 Sets 3 Min rest between sets. 30 M 29 M 3 X 30M Shuttle + 29M
  • 19. Implementation Strength – Speed Wk 13 Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM STR-SPD(A) External (Club) Skill/ conditioning Light Plyo (B) Game REST PM Skill/ conditioning Heavy Plyo (A) SRT-SPD(B) Skill Table 7: Weekly breakdown for week 13 of the programme.
  • 20. Implementation Session Code w13-A Weight (Kg) Intensity (%1RM) Reps Sets Rest (Sec) Snatch 50 Approx 70 2/2 (Cluster) 4 >3m *Back Squat 135 90 3 3 >3m Bench Press 60 50 5 4 >3m Chins Body weight 5 4 >3m Push Press 55 70 5 4 >3m Table 8: Example strength - speed session
  • 21. Implementation Session Code P13-B Reps Sets W:R Rest (sec) Total Volume A1 Pogos 10 5 1:10 45 50 A2 MB side throws 10 5 1:10 45 B1 High Knee Bounds 5 e/s 5 1:10 45 50 B2 MB OH Throws 5 5 1:10 45 C1 Med ball drop pass 8 4 1:10 90 32 100-150 contacts for intermediate athlete (Baechle & Earle, 2008) 132 Table 9: Example plyometric session
  • 23. Post test results Test Pre Post Body Mass (Kg) 89 94 Body Fat % 15.6 14.4 Counter movement jump (Cm) 38 46 T- Test (Sec) 11.3 10.2 1/2 Squat (parallel) 1RM (Kg) 130 (1.46 X BM) 147.5 (1.57 X BM) Bench press 1RM (Kg) 105 (1.18 X BM) 115 (1.22 X BM) 10 M (Sec) 1.89 1.85 40 M (Sec) 4.98 4.9 30-15 (VIFT) 16.5 19 Table 10: Pre and post programme test comparisons.
  • 24. Evaluation • Introduce Olympic lifts into hypertrophy and max strength sessions now athlete is familiar and competent. • Progress on to SPD-STR session using a low load whilst using a maintenance session for Max Strength and STR-SPD. • Use of Kelly (2007). Planning and monitoring training loads during the competition phase in team sports to aid in the planning and recovery of sessions. • Monitor Session Rate of Perceived Exertion to calculate Training load, strain and monotony (Comyns & Flanagan, 2013)
  • 25. References • Appleby B, newton RU, and cormie P. Changes in strength over a 2-year period in professional rugby union players. J strength cond res 26: 2538–2546, 2012. • Baker, d. (2011). Recent trends in high intensity aerobic training for field sports. UK strength and conditioning association journal. 2011,22:3-8 • Baker D, nance S. The relation between running speed and measures of strength and power in professional rugby league players. J strength cond res 1999;13:230–5. • Baechle, t. R., & Earle, r. W. (2008). Essentials of strength training and conditioning. Champaign, IL, human kinetics • Brewer, J. And J. Davis, applied physiology of rugby league. Sports medicine, 1995. 20(3): p. 129-138. • Buchheit m, laursen pb, kuhnle j, et al. Game-based training in young elite handball players. Int J sports med 2009;30:251–258. • Buchheit m: the 30-15 intermittent fitness test: accuracy for individualizing interval training 151 of young of young intermittent sport players. J strength cond res. 2008; 22:365-374. • Comyns, t., & Flanagan, e. P. (2013). Applications of the session rating of perceived exertion system in professional rugby union. Strength and conditioning journal. 35, 78-85. • Duthie gm. (2006). A framework for the physical development of elite rugby union players. International journal of sports physiology and performance. 1, 2-13. • Fleck, s. J., & Kraemer, w. J. (2004). Designing resistance training programs. Champaign, IL, human kinetics. • Gabbett, t.J. (2002). Training injuries in rugby league: an evaluation of skill-based conditioning games. Journal of strength and conditioning research. 16 (2): 236-41. • Gabbett tj, jenkins dg, & abernethy b. (2012). Physical demands of professional rugby league training and competition using microtechnology. Journal of science and medicine in sport / sports medicine australia. 15, 80-6. • Gabbett t, king t and jenkins d. 2008. Applied physiology of rugby league. Sports med 38(2) pp 119 – 138
  • 26. References •Gabbett TJ. A comparison of physiological and anthropometric characteristics among playing positions in sub-elite rugby league players. J Sports Sci 2006; 24: 1273-80 •GABBETT, T. (2002). Physiological characteristics of junior and senior rugby league players. BMJ Group. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724544. •Gabbett TJ. Physiological and anthropometric characteristics of amateur rugby league players. Br J Sports Med 2000; 34: 303-7 • GABBETT T.J., JENKINS D.G., & ABERNETHY B. (2011). Correlates of tackling ability in highperformance rugby league players. Journal of Strength and Conditioning Research. 25, 72-79 • MCLELLAN CP, LOVELL DI, & GASS GC. (2011). Performance analysis of elite Rugby League match play using global positioning systems. Journal of Strength and Conditioning Research / National Strength & Conditioning Association. 25, 1703-10. • Meir, R., D. Arthur, and M. Forrest, Time and motion analysis of professional rugby league: a case study. Strength and Conditioning Coach, 1993. 3(1): p. 24-29. • OPAR, DAVID A., WILLIAMS, MORGAN, TIMMINS, RYAN, HICKEY, JACK, DUHIG, STEVEN, & SHIELD, ANTHONY. (2014). Eccentric hamstring strength and hamstring injury risk in Australian footballers. American College of Sports Medicine. http://eprints.qut.edu.au/75526/. • Hill-Haas S, Coutts AJ, Dawson B, et al. Generic vs small-sided game training in soccer. Int J Sports Med 2009;30:636–642. • Hori N. & Stone M. 2005. Weightlifting Exercises Enhance Athletic Performance That Requires High Load Speed Strength. Strength and Conditioning Journal Vol 27 (4) pp 50 – 55 • Impellizzeri FM, Marcora SM, Castagna C, et al. Physiological and performance effects of generic versus specific aerobic training in soccer players. Int J Sports Med 2006;27:483–492. • Komi PV, Kaneko M, Aura O. EMG activity of leg extensor muscles with special reference to mechanical efficiency in concentric and eccentric exercise. Int J Sports Med. 1987; 8(Suppl):22–9 • King, D.A., Jenkins, D., Gabbett, T.J. (2009). A time–motion analysis of professional rugby league match-play.Journal of Sports Sciences, 27(3): 213–219.
  • 27. References • KELLY, V. (2007). Planning and monitoring training loads during the competition phase in team sports. [Beenleigh, Qld.], The Association. • Turner, A. (2009) Training for power: Principles and Practice, UK strength and conditioning association journal, 2009:14: p.20-32