Advanced Conditioning for Female Rugby Players

Maximum Strength

Generally, after a hypertrophy training block in a yearly periodisation plan, maximum strength development is the next training priority as the athlete moves into the pre-season phase, moving closer to the competitive period of the season. The focus on maximum strength training is to increase the player's ability to produce maximal amounts of force, which underpins key physical qualities such as power, speed, and injury resilience. Improving maximal strength allows female players to perform rugby-specific activities such as tackling and rucking more effectively.

Maximum strength training is suited for the pre-season as players return to pitch-based training, as there is less metabolic stress associated with this type of training due to the lower rep range typically used during maximum strength training. There are various methods of increasing maximum strength, which all follow the general guidelines outlined below in Table 2. (Haff and Triplett, 2015). As you can see, compared to hypertrophy style training, maximum strength training generally utilises fewer reps, higher training loads and longer rest periods between sets, which is important to ensure maximum effort for each rep and set.

Table 2. Maximum Strength Training Guidelines

No. of Repetitions	≤6
No. of Sets	2-6
% of 1RM	≥85%
Rest	2 – 5mins

As mentioned, there are several different methods of increasing maximum strength:

Strong Lifts 5 x 5

The Strong Lifts 5 x 5 program is a well-known strength training method that emphasises progressive overload through key compound lifts. The core principle involves performing five sets of five repetitions for major movements such as the squat, bench press, and deadlift. These exercises target multiple muscle groups simultaneously, making the program highly efficient for building strength and muscle mass.

The goal is to complete all five sets using the same load, typically between 75% and 85% of an individual’s one-repetition maximum (1RM). This intensity range is considered optimal for developing both strength and hypertrophy. Unlike programs that vary weight across sets, Strong Lifts maintains a consistent load, which challenges muscular endurance and reinforces proper technique under fatigue.

Pyramid Loading Options

The pyramid loading method is a structured approach to progressive overload, which is a key principle in strength training. It involves systematically adjusting the load and repetitions across sets to challenge the muscles and stimulate adaptation. This method can be applied in several variations, including ascending pyramid, descending pyramid, and half pyramid approaches.

The half pyramid loading method is a simplified variation of the traditional pyramid approach, designed to provide progressive overload while minimising excessive fatigue. Unlike a full pyramid, which involves increasing and then decreasing the load across multiple sets, the half pyramid focuses only on the ascending phase. This makes it more time-efficient and easier to implement while still delivering the benefits of gradual intensity progression.

Table 4. Pyramid Loading Method

Ascending Half Pyramid
Reps	Load
5	80%
3	85%
2	90%

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