Strength and Power Mesocycle

This section introduces a sample strength and power mesocycle that could be used to help develop maximal strength and power (explosiveness). As mentioned previously, strength and power are two extremely important components of fitness which can have a big impact on performance and influence nearly every aspect of the game. We can see from research that rugby players at higher levels of competition are generally stronger and more powerful than those playing lower level competition. Argus and colleagues in 2012 looked at the differences in strength and power measures for both the upper and lower body between professional, semi-professional, academy, and high school rugby players. As expected, greater absolute strength and power outputs were observed in players that participated in a higher level of competition. This was attributed mainly to greater maturity, body mass and training age of the higher-level players. The authors noted that the greatest improvement in strength and power levels was when progressing from high school into academy level. This shows the importance of a well-structured development pathway to give players the training stimulus they need at a young age to develop the physical capacities needed to compete. Interestingly when the results considered body weight, strength levels could no longer clearly differentiate between professional and semi-professional players while the power measures could. This highlights the fact that while strength is extremely important, power or the ability to produce force quickly, may be more important as playing level increases. Thus, while maximal strength and strength development is a foundation upon which power can be built, as a player’s training age increases, more focus can be given to training for explosiveness and power.

A strength and power mesocycle would generally develop maximal strength first and then build power on top of that strength foundation. A maximal strength phase would contain the major compound lifts, heavy loading, and lower repetitions. As the weight being lifted will be heavy, the lift will not be completed very quickly or explosively. It will be slower and higher force will be developed which is key for maximal strength gains. In a power phase, the resistance training may still include the big compound lifts but with lower weight being lifted more explosively. With lower weight, the lift can be completed with a faster velocity which is good for power development. Repetitions may still be low to moderate as the focus during power training will be on quality of movement rather than quantity or volume. Throws, jumps and plyometrics are also explosive training methods that can be included when looking to develop power. Table 3. below is the first phase of a sample strength and power mesocycle that could be used with players.

Table 3. Strength and power mesocycle weeks 1-5 

In this phase there is more of a focus on heavy lifting with big compound movements. The load used should be high enough to leave the player feeling able to only perform only 1 or 2 repetitions at the end of the set and this will correspond with the RPE value given in the plan. For example, the load used for the back squat for 5 repetitions with an RPE of 8 would correspond to a 7-repetition maximum load. This means if 5 repetitions are performed at this load, the player should only be able to perform a further 2 repetitions before they hit failure. Hex Bar Loaded Jumps introduce more of the explosive movement type exercises that will be more evident in Table 4. below where power is being prioritised.

Table 4. Strength and power mesocycle weeks 6-8

In phase 2, more explosive high velocity jumps and throws have been added to try and maximise power development. Some strength work is still included to try and maintain strength levels. RPE has been removed from the jumps and throws as the aim is to move a light weight or bodyweight very fast. This may not seem very tiring so an RPE guide is not required.