Example Acceleration Session For Rugby
🏋️‍♂️ You can use this session 2 x per week along side this 3 month strength & power program ⬇️
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ℹ️ S E S S I O N - D E T A I L S
👉 Ground mobility routine | 5-10mins
👉 Wall Drives, Single Exchange | 1 set x 5 e/side (60s rest)
👉 Wall Drives, double Exchange | 2 sets x 2 e/side (60s rest)
👉 A March | 2 x 10m (walk back recovery)
👉 A Skip | 3-4 x 10m (walk back recovery)
👉 Resisted Sled Sprints | 6 x 10m (60-180s rest)
👉 Free Sprints* | 4 x 20m (120s+ rest)
💡 As a general rule, take 60s recovery for every 10m you perform max effort when the goal is to improve acceleration ability!!!
*If you are using this session from the start of preseason, run at 90% of your best effort on the free sprints. Come week 3, run at 100%.
🤓 How to determine the sled weight for you:
📚 Martinez-Valencia MA, Gonzalez-Rave JM, Santos-Garcia DJ et al. Interrelationships between different loads in resisted sprints, half-squat 1 RM and kinematic variables in trained athletes. Eur J Sport Sci. 2014;14 Suppl 1:S18-24.
OR
📚 Kawamori N, Newton RU, Hori N et al. Effects of weighted sled towing with heavy versus light load on sprint acceleration ability. J Strength Cond Res. 2014;28(10):2738-45.
🏉 If you are unable to use the two methods outlined in the above research I would recommend varying the load on the sled from “HEAVY / ‘MEDIUM” / “LIGHT” prior to free sprints. While this isn’t as precise a prescription as you could have if you carried out the tests highlighted in the research above, it will provide a good speed stimulus and something we have seen success with:
🏃‍♂️ 2 x 10m @ 20% of bodyweight
🏃‍♂️ 2 x 10m @ 15% of bodyweight
🏃‍♂️ 2 x 10m @ 10% of bodyweight
📈 At Biella rugby we have used the above prescription prior to free sprints, and via the potentiation effect, we’ve had guys run personal bests on their free sprints (10m records). There are limitations to prescribing load based on bodyweight, however; if you’re unable to test using the methods from the published research above, our internal research suggests the above loading scheme is a great place to start for seeing benefits from resisted sled work.
🏉 Acceleration is one part of the puzzle in the quest for “rugby speed”. Have a look through my video on Agility for Rugby for more insights and drills.
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🙋‍♂️ Happy Training
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