PRE SEASON TRAINING
(Increasing your Anaerobic threshold)

In the preceding articles we covered cardiovascular training for the Off season ,and included an eight week running programme to address development of the heart and lungs.

We also established that rugby league puts most of its demands on your anaerobic energy source , and in doing so the residue effects it produced was a large accumulation of lactic acid, and carbon dioxide in the blood.

These two effects, are responsible for heavy legs, burning lungs , and ultimately impact on your output level in a game.

With the type of demands RL produces, your lactic acid and carbon dioxide levels will always rise.

What can be done then?... I hear you ask.

Do not despair, Uncle Ron has the solution!

With the right type of training, (which we’ll get to ) , you will cultivate a tolerance to these limiting factors, both from a physiological and psychological standpoint.

As I mentioned in the last article, if you know what is happening to your body when you do these drills etc, its my view that you’ll get much more from your training.

Ok,..... physiologically, the drills I’ve included here have only one purpose....

To ,as closely as possible, replicate the energy demands of a game, by deliberately causing a rapid rise in Lactic acid and carbon dioxide levels.

With consistent exposure to this type of work, your body will become more efficient at dissipating and metabolizing ,the acid .

Such pre-season training will allow you to perform at a higher intensity, for longer periods, before succumbing to the adverse residual effects.(Assuming of course you have already developed a good cardiovascular level)

This is sometimes referred to as *Anaerobic threshold* training.

Psychologically, you become use to the discomfort associated with this type of training, and to pushing yourself at a point when you really want to throw the towel in.

When you feel like this in a game then, it isnt something thats foreign to you, you become more confident in your ability to push through it.

*Anaerobic threshold is the point at which you are producing lactic acid and carbon dioxide faster than your body can dissipate and metabolize it .

CLAPPERS

Not only will this drill have you breathing through your eyeballs, it also simulates some of the mechanics found in a game.

1. Mark off a distance of 12 to 15yds.

2. Use 2 cones at either end to simulate a start line(vary width according to number of players doing the drill.

3. All players start lying face down.

4.On ‘go’, they clap their hands behind back, get to feet as fast as possible, and sprint

to next markers.

5. They then turn, lie face down again( making sure not to intersect imaginary line between markers, thereby cheating),and repeat action.

NOTES

Duration of drill is flexible.

Suggest 30secs to begin with.

Let rest interval=work time initially. EG 30secs on 30 secs rest

Intensity of drill can be manipulated by a combination of shortening rest interval, lengthening work time etc.

Emphasis placed on moving forward as soon as feet underneath, get up and down as fast as possible without knees contacting ground.

Do not accommodate the eventual fatigue by jogging!! It will defeat the object of what you are trying to do.

This is as much a mental exercise as it is physical one.

Decide before you start, that when you feel the worst, thats the time you are going to dig in , and sprint even harder!

Ex Clapper routine

• 30 secs on 30 secs off X 5 Rest 2 mins then
• 30 secs on 25 secs off X 5 Rest 2 mins then
• 40 secs on 30 secs off X 5 End

Increase number of sets at your discretion ,dependent on your level of fitness.

Id suggest starting this routine 4 to 6 weeks prior to first game. Cont.....

ARTYFACT

To combat the effects of lactic acid accumulation, athletes in some sports have been known to ingest Sodium Bicarbonate(an antacid) or any of the brand name equivalents, like Andrews Liver Salts, Alka Seltzer etc.

This can work quite efficiently and assist the body to drop lactic acid levels, thereby enhancing recovery from anaerobic workload....

....the only problem is, it has to be taken in large amounts, and tends to create great pressure in the intestines.

In light of much publicized recent incidents on the other side of the world...it may make a player think twice before trying to ‘probe’ his oppositions weaknesses..especially if he stood a chance of having his fingers blown off...or at the very least being pebbledashed from head to toe!!