Effects of two contrast training programs on jump performance in rugby union players during a competition phase.

PURPOSE: There is little literature comparing contrast training programs typically performed by team-sport athletes within a competitive phase. We compared the effects of two contrast training programs on a range of measures in high-level rugby union players during the competition season.

METHODS: THE programs consisted of a higher volume-load (strength-power) or lower volume-load (speed-power) resistance training; each included a tapering of loading (higher force early in the week, higher velocity later in the week) and was performed twice a week for 4 wk. Eighteen players were assessed for peak power during a bodyweight countermovement jump (BWCMJ), bodyweight squat jump (BWSJ), 50 kg countermovement jump (50CMJ), 50 kg squat jump (50SJ), broad jump (BJ), and reactive strength index (RSI; jump height divided by contact time during a depth jump). Players were then randomized to either training group and were reassessed following the intervention. Inferences were based on uncertainty in outcomes relative to thresholds for standardized changes.

RESULTS: There were small between-group differences in favor of strength-power training for mean changes in the 50CMJ (8%; 90% confidence limits, ±8%), 50SJ (8%; ±10%), and BJ (2%; ±3%). Differences between groups for BWCMJ, BWSJ, and reactive strength index were unclear. For most measures there were smaller individual differences in changes with strength-power training.

CONCLUSION: Our findings suggest that high-level rugby union athletes should be exposed to higher volume-load contrast training which includes one heavy lifting session each week for larger and more uniform adaptation to occur in explosive power throughout a competitive phase of the season.