Rugby Union: POWERbreathe Training Protocols
Contents
1. hii ActiBreathe by POWERDreathe Rugby Union Specific Training Compiled and written by Chris Lord amp Professor Alison McConnell This training protocol is designed to provide you with a series of exercises and ideas on how to get the most out of your POWERbreathe specifically focussing on the demands of Rugby Union All the techniques and exercises within this training protocol are intended as a guide and can be adapted and tailored to suit the abilities and requirements of the user Establish your correct training load level Before commencing POWERbreathe training it is essential that you establish the correct training load level on your unit Comprehensive guidance can be found in the User Manual and also the POWERbreathe instructional DVD As is the case with your normal POWERbreathe training you will be working towards completing 30 breaths However in order to reach your 30 breaths the exercises in this training programme will often be broken down into undertaking 3 sets of 10 breaths throughout the exercise If you find that completing 30 breaths is easy whilst doing the exercises increase the training load level and resistance by one turn If you find the exercises too hard to complete reduce the training load level and resistance by one turn 1 Using POWERbreathe as part of your warm up and recovery Pre Training Warm up Working on a load level 1 2 levels below your current training load level ta2. the first phase of the circuit Finish Phase 1 POWERbreathe Station 4 Integrating POWERbreathe into an overall fitness programme Table X An example of how to fit the exercises discussed in this protocol into a daily training regime Sunday hes Day Rest Day Monday _ POWERbreathe Back Squats POWERbreathe Dead Lift Tuesday POWERbreathe Bench Press POWERbreathe Circuits POWERbreathe Balance and POWERbreathe Super Wednesday Breathe Crunch Thursday POWERbreathe Intervals POWERbreathe Super Friday Kneel Balance and Breathe Crunch Saturday Match Day Warm Up Match Day Cool Down References 1 Chiappa GR Roseguini BT Alves CN Ferlin EL Neder JA Ribeiro JP Blood lactate during recovery from intense exercise impact of inspiratory loading Med Sci Sports Exerc 2008 40 1 111 6
3. Adjust the load level on the POWERbreathe to 2 levels below your training load level and breathe deeply and slowly against the load continuously for 5 minutes or for as long as you have available 2 POWERbDreathe Body Conditioning Programme The following exercises are to be introduced into a conditioning and training programme along side your other Rugby specific training These exercises are designed as a training guide and can be adapted to suit the performers needs requirements The Rugby specific POWERbreathe training protocol aims at improving leg strength and power as well as developing various upper body and core muscles Areas of the upper body including the abdominal muscles are an integral part of Rugby Table X in section 4 provides an example of how these exercises can be integrated into a daily programme These exercises are designed as a guide and can be adapted to suit the performers needs and requirements 1 POWERbreathe Back Squats Main Muscles Worked Quadriceps Inspiratory Muscles Secondary Muscles Worked Hamstrings Calves Lower back Core POWERbreathe Impact Whilst developing leg strength and power POWERbreathe engages the core muscles further as you stabilize the upper body in order to lift the weight further strengthening the inspiratory muscles and enhancing breathing control Equipment Barbell POWERbreathe Mechanics Type Compound Programme 3 sets of 10 reps and breaths Allow 30 seconds recov
4. er Therefore this programme focuses on rapid bursts of exercise with short recovery times This is an example of a circuit that POWERbreathe could be integrated into This circuit becomes progressively harder over a 6 week period Allow only 1 minute recovery between exercises and repeat 3 circuits Use weights that are about 20 30 lighter than you would normally lift During the POWERbreathe stations undertake 10 breaths on your current training load level and adjust the resistance load level throughout the 6 week programme as indicated Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Intensity Low Med High Low Med High Stations pbs cunches 20 25 30 a0 a 10 breaths 10breaths PB ieee eee lt P breaths a breaths a a turn lt _ lt Eo Eo turn Side Throws Tarows 30sec sec 30sec sec 45sec SEC 30sec sec 30sec sec 45sec sec No of Circuits 3 3 3 3 3 3 ii POWERbreathe Intervals The interval training session below is intended to build cardiorespiratory endurance and recovery for a multi sprint sport such as Rugby It incorporates a sharp turn when moving from a jog to a sprint in order to develop explosive power when changing direction Built into the second half of the drill there is a PB station After a short recovery walk undertake 10 breaths then move into the second jogging phase This PB station is intended to further exercise the inspiratory muscles and also aid in the recovery process after
5. ery between sets ii Coaching points Set your POWERbreathe to your training load Inhale through the PB as you descend into the squat then exhale as you explode up developing leg strength and power Use this breathing pattern for one set and then switch the inhale and exhale phases during the next set i e Exhale through the PB as you descend into the squat then inhale as you explode up By introducing the PB into this exercise it will engage important core and torso stabilising muscles to a greater extent aiding in core stabilisation as well as regulating your breathing control and development of inspiratory power To make this exercise harder try introducing an unstable platform such as a Bosu ball or stability cushion such as a Togu Dynair cushion 36cm or XXL Sports cushion POWERbreathe Dead Lift Main Muscles Worked Lower Back Inspiratory Muscles Secondary Muscles Worked Hamstrings Calves The POWERbreathe Impact Enhances the engagement of core and torso stabilising muscles as you inhale through the POWERbreathe Whilst this lifts develops lower back and hamstring strength the use of POWERbreathe engages the diaphragm and rib cage muscles developing core and torso strength improving control and increasing inspiratory power Equipment Barbell POWERbreathe Mechanics Compound Programme 3 sets of 10 reps and breaths Allow 30 second recovery between sets iii Coaching points Flex forward at the h
6. ip and place PB in your mouth keeping your eyes facing forward not down Extend at the hip and straighten your legs lifting the weight Breathe in hard through the PB filling the lungs right up as you do this expanding your chest engaging all the inspiratory muscles fully and contracting the diaphragm remember push your chest out As you lower the weight breathe out always keeping your eyes facing forward don t allow your chin to drop onto your chest and keep your back flat Use this breathing pattern for one set and then switch the inhale and exhale phases during the next set i e Exhale through the PB as you lift the weight then inhale as you lower it POWERbreathe Press Main muscles worked Pectorals Inspiratory Muscles Secondary Muscles worked Triceps Shoulders The POWERbDbreathe impact The POWERbreathe Press requires the muscles of the pectorals triceps and the shoulders to push the weight of the chest The stabilizer muscles and inspiratory muscles including the intercostals and diaphragm also come into play to help you balance the weight By adding POWERbreathe to the Bench press you add an extra challenge to these stabilising muscles as well as forcing your inspiratory muscles to work even harder against the stiffened rib cage as you contract Equipment Barbell POWERbreathe Mechanics Type Compound Programme 3 sets of 10 reps and breaths Allow 30 seconds recovery between sets Coaching points Lie fla
7. ke 30 controlled breaths no more than 10 minutes before you begin your training Pre Game Warm up Working on a load level 1 2 levels below your current training load level take 30 controlled breaths immediately before you begin your warm up prior to your game Current Training Load Level Ideal Warm Up Load Level POWERbreathe amp Recovery After intense exercise there is an accumulation of a metabolite called lactate in the blood Lactate is produced by muscles when they work intensely and it has been linked to fatigue For many years athletes have used active recoveries to get rid of lactate more quickly when working at low intensities muscles can consume lactate Breathing against a small inspiratory load immediately after exercise reduces lactate by 16 What s more unlike a normal active recovery which takes around five minutes to speed up lactate clearance inspiratory loading reduces lactate as soon as exercise stops Furthermore when using the inspiratory load lactate A recent study has shown that the metabolite lactate is cleared from the blood more quickly if athletes breathe against a low inspiratory load during recovery concentration after just 5 minutes is equivalent to that achieved in 15 minutes during passive recovery This means that POWERbreathe can be used as a recovery tool for any situation in which you want to get rid of lactate as quickly as possible to speed recovery Recovery set
8. raighten the back sometimes it is best to work with a partner in order to get you into this position alternatively use a wall to help steady your self When you have found your balance point place the PB in you mouth and complete 10 breaths Complete this 3 times v POWERbreathe Super Crunch Main muscles worked Abdominals Obliquies IMT Muscles Secondary Muscles worked None The POWERbreathe impact By breathing against the POWERbreathe whilst holding the crunch you engage more core muscles including the diaphragm and the intercostals as well as the obloquies transverse abdominus and rectus abdominus This provides an intense and more holistic core development exercise whilst improving your breathing power strength and endurance Equipment Balance Ball POWERbreathe Mechanics Type Compound Programme 3 sets of 10 crunches and breaths Coaching points Lie on a balance ball Togu Abs Ball Make Sure that the roundness of the ball fits into the curve at the bottom of your back and spine Keeping legs shoulder width apart and flat on the floor at all times When comfortable move your upper body forward into a crunch position as in the picture Place your PB in your mouth and hold the crunch position then undertake 10 controlled breaths When complete remove PB from your mouth and return to a flat position Repeat process 3 times D POWERbDbreathe Circuits Rugby requires short bouts of intense physical activity and pow
9. t on the bench and place the PB in your mouth look straight and ahead lift the weight of its Supports Breathe in hard as you lower the weight towards your chest fill lungs right up Exhale as you explode upwards with the weight As you lower the weight back to your chest back into the start position breathe in again hard and fill the lungs up engaging the diaphragm and intercostals muscles developing breathing control and power Use this breathing pattern for one set and then switch the inhale and exhale phases during the next set i e Exhale through the PB as you lower the weight then inhale as you explode upwards iv Kneel Balance and Breathe Main muscles worked Abdominals Obloquies Inspiratory Muscles Secondary Muscles worked Quadriceps The POWERbreathe impact This exercise develops core strength balance coordination and stability By engaging the inspiratory muscles whilst in an unstable position you force the diaphragm and intercostals muscles to work hard as both breathing muscles and core stabilising muscles This will build their ability to function effectively in both of these vital roles Equipment Balance Ball POWERbreathe Mechanics Type Compound Programme Hold the balance and complete 10 breaths this is 1 set undertake 3 sets Allow 30 seconds recovery between sets Coaching points Start off by getting onto the Balance Ball as the picture indicates As you rise up force your knees into the ball and st
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