TL;DR Digest
- Throwing the kitchen sink at recovery can have a small increase on repeated anaerobic win gate performance during a day’s training.
- Compression garments are again shown to be no better than control.
- If you want to be a more effective/dominate one on one tackler in rugby union you should look to improve your leg strength in your next pre-season programme.
- For novice athletes squats might be the only speed programme you need.
- Single leg and two leg strength exercises are both good options for and academy rugby player’s strength programme.
- If you run a programme for team sports athletes your should really think about putting in some proprioceptive activities.
Effect of recovery strategies on Short term recovery after high intensity anaerobic exercise
23 Competitive athletes took part in a cross over design where they were required to perform and AM/PM session of 3x 30 second win gate sprint tests separated by 30 minutes. 15 days later they performed the same test protocol but under a different condition.
For the experimental condition the athletes went through a recovery protocol consisting of antioxidant vitamins, ibuprofen, cold water submersion and whey protein. During the control the same athletes received no recovery strategies.
Treatment helped athletes to maintain mean power during the PM session but it showed no significant effect on peak power output. Whilst the treatment had an effect on athlete performance it had no effect on perceived soreness or on muscle damaged.
TL;DR – throwing the kitchen sink at recovery can have a small increase on repeated anaerobic win gate performance during a day’s training.
Effect of an ankle compression garment on fatigue and performance
15 subjects took part in a cross over experimental design in both conditions they where required to produce maximal voluntary contraction force and EMG, drop jump performance from three heights (20, 35 and 50cm), continuous drop jump from a 30 cm box, time to fatigue and blood lactate measured pre and post time to fatigue. The experimental condition involved the subjects wearing a compression garment over their calfs and the control condition had no garment.
The garment failed to show any performance benefit it did show increased calf temperature, decreased twitch half relaxation times and decreased the ground reaction force from the 50 cm box.
TL;DR – Compression garments are again shown to be no better than control.
Effect of strength and power training on tackling ability in semi-professional rugby league players.
24 semi-professional rugby players where tested for 3 RM squat, 3 RM bench press, upper-body power (plyo push up) and lower-body power (countermovment jump). They were also assessed for tackling technique using a standardised and specific one on one tackling drill and video analysis. They then underwent an 8 week pre-season training routine that resulted in significant improvements in all the tested variables.
The strongest correlations between improvements in training variables and tackling ability where 3RM back squat and relative lower-body strength. Some small relationships where also shown between lower-body power and tacking ability. Upperbody didn’t show any significant relationships.
TL;DR – if you want to be a more effective/dominate one on one tackler in rugby union you should look to improve your leg strength in your next pre-season programme.
32 elite under 19 soccer players where split into three experimental groups the groups trained 2x per week for 8 weeks below is a table of their programmes.
They were tested before and after counter movements jump, 20 meter sprint, 50 meter sprint and change of direction test.
All groups showed improvements in all aspects however of interest between groups analysis showed.
Squat was better than resisted sprint for 0-20 and 0-50 meter sprints. Squat was also better than Plyo condition for 0-20 meter sprint times. No groups showed significant improvements in COD.
TL;DR – for novice athletes squats might be the only speed programme you need.
Unilateral vs Bilateral Squat training for strength, sprints and agility in academy rugby players.
18 academy rugby players where split into one of two groups the Unilateral group who trained exclusively with the rear foot elevated split squat and the Bilateral group who trained exclusively with Back squat.
Both groups trained twice a week for 5 weeks using relative percentages based of 1 repetition maximums. Before and after testing was conducted for 1RM back squat, 1RM split squat, 10-40 meter speed times and pro-agility.
No significant difference was shown for any of the factors.
TL;DR – Single leg and two leg strength exercises are both good options for and academy rugby player’s strength programme.
55 professional basketball players where studied over a period of 6 years. The period was split into 3 x 2 year periods or “biennium”. The training became more sophisticated as time went on with the first 2 years consisting of “classical” proprioception exercises, the next 2 years consisted of objectively measured proprioception exercises and the final 2 year period consisted of exercises conducted with equipment that gave real time feedback.
They found that over the 6 year period the exercises resulted in an 81% reduction in ankle sprain, 77.8% reduction in lower back pain, 64.5% reduction in knee sprain and players proprioceptive abilities increased by 72.2%.
TL;DR – if you run a programme for team sports athletes your should really think about putting in some proprioceptive activities.
