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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Sample Answer
- Circuit training can be implemented to improve muscular endurance and anaerobic capacity, with stations focusing on rugby-specific movements like explosive tackles, quick direction changes, and power-based exercises with short rest periods.
- Sprint interval training can be used to develop the alactic anaerobic system needed for short bursts in rugby, varying between linear sprints, shuttle runs, and multi-directional sprints to replicate game demands.
- Plyometric exercises can be incorporated to develop explosive power needed for jumping, tackling, and accelerating, using exercises like box jumps, depth jumps, and bound variations.
- Resistance training with heavy loads (80-90% 1RM) and low repetitions can be used to build strength and power needed for rugby contact situations, focusing on compound movements like squats, deadlifts, and presses.
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Sample Answer
- Circuit training can be implemented to improve muscular endurance and anaerobic capacity, with stations focusing on rugby-specific movements like explosive tackles, quick direction changes, and power-based exercises with short rest periods.
- Sprint interval training can be used to develop the alactic anaerobic system needed for short bursts in rugby, varying between linear sprints, shuttle runs, and multi-directional sprints to replicate game demands.
- Plyometric exercises can be incorporated to develop explosive power needed for jumping, tackling, and accelerating, using exercises like box jumps, depth jumps, and bound variations.
- Resistance training with heavy loads (80-90% 1RM) and low repetitions can be used to build strength and power needed for rugby contact situations, focusing on compound movements like squats, deadlifts, and presses.