Effects of resistance training in adolescent rugby union players

A 12-week experimental study of 1 hour twice-weekly resistance training sessions with a wait-list control group will be conducted with adolescent rugby union players. The project will compare the effect of linear periodised resistance training program to that of a undulating periodised resistance training program. Recruited participants will be randomly assigned to one of two treatment groups. A comparison group will be used as an intervention control. All participants will undergo physical and performance assessments. Further resistance training details: a) sessions will be 1 hour duration b) Each resistance training session will include: 1 core strength lower body exercise, 1 core strength upper body exercise, 2 assistant strength upper body exercises, 2 assistant strength lower body exercises, 3 abdominal exercises and 1 plyometric/jumping exercise. All using free weights and/or own bodyweight. c) Please see (e) for the intensity and volume of the core strength exercises. The assistant strength lower and upper body exercises will be performed for 4 sets of 6-10 repetitions. The percentage of 1RM intensity for the assistant strength exercises is not predetermined. The abdominal exercises are performed for 4 sets of 8-12 repetitions. The plyometric exercise is performed for 2-5 sets of 2-4 repetitions. d) Sessions are administered in small group sessions of 6-14 athletes by a qualified strength & conditioning coach with extensive experience working with adolescent athletes. e) The linear and undulating programs only differ in the progression of load (intensity & volume) in the core strength exercises (Squat and Bench Press). Please see below: Linear - Undulating Week 1 Session A 4x10reps@75%1RM - 4x10reps@75%1RM Session B 4x10reps@75%1RM - 5x5reps@86%1RM Week 2 Session A 4x8reps@78%1RM - 4x8reps@78%1RM Session B 4x10reps@75%1RM - 5x5reps@86%1RM Week 3 Session A 5x6reps@83%1RM - 5x6reps@83%1RM Session B 4x8reps@78%1RM - 6x4reps@88%1RM Week 4 Session A 5x5reps@86%1RM - 5x5reps@86%1RM Session B 4x8reps@78%1RM - 6x4reps@88%1RM Week 5 Session A 6x4reps@88%1RM - 6x4reps@88%1RM Session B 5x6reps@83%1RM - 6x3reps@90%1RM Week 6 Session A 6x3reps@90%1RM - 6x3reps@90%1RM Session B 5x6reps@83%1RM - 6x3reps@90%1RM At the 6-week assessment estimated 1RM will be reevaluated. The first 6 week progression of load in the core strength exercises will be replicated in the last 6 weeks using the new estimated 1RM.