When profiling new Rugby Union players, the initial assessments focus on whether athletes have adequate size and strength for their positions. This is particularly relevant when working with younger or Japanese players who may need development in those areas.
I've successfully built hypertrophy and strength using straightforward methods, with first and second year players commonly gaining 7 to 11 kg over nine months of training.
The modified APRE method
The approach uses a modified APRE method, an adaptation of the established APRE (Autoregulatory Progressive Resistance Exercise) framework. The program emphasises progressive overload combined with autoregulation, allowing athletes to progress at individual rates. This proves especially valuable when field training stress is high, as it prevents athletes from overexerting themselves in the gym.
Program structure
The program cycles through four-week blocks.
Accumulation blocks (1st and 3rd)
Higher volume serves as the primary stress. Athletes perform three sets of six repetitions at 70% intensity, followed by a fourth set of maximum reps. Weight increases to 72.5% if more than 8 reps are achieved. Otherwise the load remains at 70%.
Intensity blocks (2nd and 4th)
Intensity becomes the main stressor. Athletes start with five reps at 75% and complete as many sets of five as possible. When exceeding five sets, load increases by 4% and reps decrease to four.
A working principle
When designing strength programs, start conservatively. You can always cook it more. You can't uncook what you've already done.
The program represents only one component of athlete development. It excludes plyometrics, speed work, conditioning, and warm-ups. All of those are essential elements of comprehensive training.