Describe two ways that the 'Type' component of the FITT principle can be varied in an anaerobic training program for a rugby player. (4 marks)
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Any 2 of the following
NOTE: Students should describe any TWO of the training types in detail, ensuring they explain how each type is implemented and its relevance to rugby performance.
Sprint interval training
- Develops the ATP-PCr system through 10-30 metre maximal sprints with full recovery between efforts.
- This training replicates explosive bursts needed for line breaks and support play in rugby matches.
Plyometric exercises
- Develops the ATP-PCr system through 10-30 metre maximal sprints with full recovery between efforts.
- This training replicates explosive bursts needed for line breaks and support play in rugby matches.
Circuit training
- Combines 6-8 rugby-specific anaerobic stations such as tackle bags, agility ladders and medicine ball throws.
- Athletes work at high intensity for 20-30 seconds per station with recovery periods.
Resistance training
- Uses heavy loads at 80-90% 1RM for 1-5 repetitions with extended rest periods.
- Compound movements like squats, deadlifts and power cleans build maximal strength for scrummaging and ruck contests.
Show Worked Solution
Any 2 of the following
NOTE: Students should describe any TWO of the training types in detail, ensuring they explain how each type is implemented and its relevance to rugby performance.
Sprint interval training
- Develops the ATP-PCr system through 10-30 metre maximal sprints with full recovery between efforts.
- This training replicates explosive bursts needed for line breaks and support play in rugby matches.
Plyometric exercises
- Develops the ATP-PCr system through 10-30 metre maximal sprints with full recovery between efforts.
- This training replicates explosive bursts needed for line breaks and support play in rugby matches.
Circuit training
- Combines 6-8 rugby-specific anaerobic stations such as tackle bags, agility ladders and medicine ball throws.
- Athletes work at high intensity for 20-30 seconds per station with recovery periods.
Resistance training
- Uses heavy loads at 80-90% 1RM for 1-5 repetitions with extended rest periods.
- Compound movements like squats, deadlifts and power cleans build maximal strength for scrummaging and ruck contests.