Your Scrumhalf Connection

Plyometrics can be defined as a movement whose goal is to produce maximal force in the least amount of time and relying on the natural elasticity and recoil properties of muscles. Muscles have a rubber band like quality in that they can “snap” back more forcefully the greater they are stretched. So for training athletes we need to use plyometrics to enhance our training and improve sports performance.

Plyometrics are a maximal force application exercise and in order to do them properly the athlete must work at full intensity and be fully rested. In order to assure these two necessities, an athlete must perform plyometrics exercises at the very beginning of a workout. If an athlete is slightly tired, say after doing a couple exercises first then they are not working at maximal power and maximal intensity. This will defeat the purpose of doing plyometrics which is to work at maximal power, intensity and velocity. The only way to do this is to do plyometrics first in an exercise program. After completing the plyometric portion of a workout, then the athlete can move on to the other aspects such as agility drills, strength training or conditioning.

If you look at the human body as a gas tank then it helps with the understanding. The tank can only hold so much and when it is empty there is no more “go”. Plyometrics require a huge amount of fuel and need to be done when the tank is full to ensure the tank doesn’t run out while in the middle of the drills. You don’t want to run out of gas in the middle of nowhere with no gas stations in sight.

So we do plyometrics first since they require full power effort and a lot of fuel. Moving at half speed or with very little fuel left in the tank will not be good enough to produce improved results and therefore can be deemed simply as a waste of time. We can’t afford to waste time since athletes have very few seasons to play at their peak. Days wasted add up to seasons wasted and if enough days are wasted lead to a playing career wasted.

So what kind of drills are plyometric? Plyometric drills rely on the natural elasticity of muscles to produce greater force. So drills using this natural recoil can be considered plyometric if maximal force is applied. Box jumps can be a great example of a plyometric potential exercise. If the movement is at maximal speed and maximal power AND uses the natural recoil of the muscle at the transfer phase between the lengthening and the shortening of the muscle then it is a plyometric drill. This transfer phase is known as the amortization phase or the linking stage. It is this phase where potential energy used for force can be lost if the transfer takes to long. The longer the transfer takes then the more energy is burned off as heat and heat wasted decreases force output. By minimizing the transfer phase we maximize the amount of force that we can produce and the recoil of the muscle allows for even greater force. This is the basis for using plyometrics properly. Most people do apply the short amortization phase but rarely do people apply the maximal force also required. For that reason exercises such as jumping rope are not plyometrics. They might be great exercises but unless a drill combines maximal force and a short amortization phase then it simply doesn’t fall under the protocols for plyometrics.

Plyometrics are a very important aspect of an athlete’s training and when an athlete is physically ready to perform plyometric drills then plyometrics must be included in the programming to achieve improved sports performance. However, the advanced nature and skills needed for plyometrics do not lend themselves to be deemed proper for everyone. One must take into account many factors before beginning plyometrics. Strength, conditioning, speed, mental and physical maturity are some of the factors that must be considered before starting plyometrics with an athlete. When all the prerequisites are met then plyometrics under careful supervision will be a valuable tool to improve athleticism. Only then can an athlete properly ensure safety while improving sports performance and game readiness. Stay tuned for future discussions on plyometrics and proper exercise selection of appropriate plyometric drills.

Anyone in the San Diego area is welcome to drop in at our studio at 2949 Garnet Ave. 3rd floor, Pacific Beach, CA. We would love to put you through our workout. Please feel free to call or email Annalise Evans of TrueFitness with any questions: (760) 809 1848 annalise@truefitness.biz and join her fan page on Facebook: TrueFitness Annalise Evans.

Article written by Spencer Aiken, CSCS, CEO, TrueFitness

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Periodization can be described as the scientific approach to programming to avoid plateaus over time. We use periodization in creating a workout program to maximize benefit while minimizing stagnation, overtraining, and plateaus. Any athlete that is developing a program to ensure maximal sports performance will need to use periodization to properly prepare themselves to be at peak game readiness once the season starts. Proper periodization of training protocols will enable that athlete to be at his or her best come game time.

Periodization is a systematic approach to creating workout protocols based around time frame, season (in season, out of season, pre-season) current condition of athlete, goals of athletes, substrate skills, and necessities of athlete to achieve improved sports performance. We break down periodization into three concurrent time period cycles. These cycles are Macrocycle, Mesocycle and Microcycle. Each one is variable in length and time.

Macrocycle- This is the overall time period. For an athlete it can be a full year time period if the goal is to be better by next season or possibly up to four years for an Olympic athlete. So that the athlete is fully prepared come start of the season you view the overall time period as the macrocycle and assign program goals based on the time within the macrocycle.

Mesocycle- is a smaller, more manageable time period. It can last for as little as two weeks are as long as a few months. The goals of the mesocycle are very well defined to appropriately improve sports performance based around how far away is the in-season. Each mesocycle within a macrocycle could have a different specific goal such as power improvement, conditioning, improved agility or sport specific improvements, etc. Depending on when the mesocycle falls within the macrocycle will determine the goal of the mesocycle. Different goals need to be addressed at different time such as training power first to establish a foundation. The athlete’s current needs are also always considered but when training a large group the individual needs are sometimes outweighed by the team needs.

Microcycle- This is the goal of today. What can you accomplish to make yourself better today? A microcycle is the smallest time period and can last up to two weeks. It is based around the most specific of goals such as how many reps, how much weight or how fast to run an agility drill. Improvement will be made today but seen through the life of the mesocycle and macrocyle, respectively. A microcycle falls within a mesocycle and there might be several microcycles within a mesocycle. A microcycle needs to focused on the here and now and what goals need to be the focus of now in order to achieve sports performance improvement. Any of the elements of sports performance could be the focus of a microcycle and the options of focus are limitless. Options could include running technique, deceleration, lower body power, etc. Any improvements on skills could be a focus. The time period in which the microcycle falls within the mesocycle and the individual athletes needs will determine the emphasis of the microcycle.
All of these cycles are intertwined to produce a program of periodization and to ensure that the athlete is game ready. The cycles are always changeable based around needs and goals. So changing today for the sake of future days is always a possibility as long as it falls into the proper protocol of the cycle and periodization program.

This is a short synopsis of what periodization is and the cycles that are involved. We will go further in depth next week on how to determine what should be the emphasis of each cycle and how an individual athlete and the sport play a role in determining the goals of each cycle. So be sure to check us out next week when we discuss programming and appropriate exercise selection.

Anyone in the San Diego area is welcome to drop in at our studio at 2949 Garnet Ave. 3rd floor, Pacific Beach, CA. We would love to put you through our workout. Please feel free to call or email Annalise Evans of TrueFitness with any questions: (760) 809 1848 annalise@truefitness.biz and join her fan page on Facebook: TrueFitness Annalise Evans.

Welcome to another Guest Blog from Monty…this blog post is an interview with a few of the recent USA 7s Eagles at USA Sevens.

Monty Nyriws

It may not be easy being green, but it’s certainly not any easier being red, white and blue… the red, white and blue women’s rugby seven’s team, that is. Everyone who knows anything about rugby in the USA knows about the struggle the sport is facing gaining notice among Americans. And as we all know, very few Americans know anything at all about rugby. Even worse off is women’s rugby. In some ways, these ladies have to put up with much more than the men do. Unlike the men’s team, when the women go to a tournament they have to…

• sleep four to a room
• buy their own shoes
• bring their own kit bag WITH USA Rugby Logo
• bring their own water bottle
• bring their own notebook and 2 pens, 2 pencils and a permanent marker
• press their own khaki pants
• wear jeans with no holes, tears, or patches!
• and launder their team gear on a rotating duty basis…What is this, the Army where you have to do KP duty?

Now consider that the women’s 7s team (like the men) are going to represent our country in the 2016 Olympics. Isn’t it about time that we start promoting both men and women rugby 7s teams, and mounting a serious effort to educate the American public and generate fans for the sport?

At the recent Las Vegas 7s tournament, the USA women played very well against their international opponents, winning all their games in the preliminaries, and losing by only two tries in the finals against China. Women’s rugby may not be as fast and as tough as the men’s version, but once you begin to get to know them, as I started to do at the sevens tournament in Las Vegas, you have to be impressed with how they play — with soul and inspiration.

CJ Hildreth

After the match I was lucky enough to sit down with two members of the team: Lauren Hoeck, and CJ Hildreth. I tell you, if you see these women charging after you on the pitch, you just want to get out of the way. But off the pitch when you see them smile, you just want to melt! Below are excerpts from this interview.

[See Blogger's Note at the end of this article]

Las Vegas, Sunday, Feb 14, 2010
Interview with Lauren Hoeck and CJ Hildreth

YourScrumHalfConnection: So Lauren, you’re the team captain?
Lauren: I’m the co-captain, with Jo Ward. CJ is the hooker, #2, she’s a stud!

YSC: You guys are all studs. I’m so impressed with all of you… By the way, I’m not comfortable calling women “guys”… You know they call men ruggers “boys,” so maybe we should call you “boys” as well?
Lauren: (smiles) How about ladies?

Lauren Hoeck

CJ: Yes, ladies.
YSC: Great! So, ladies, you did very well on Friday.
Lauren: Yes, we did.
CJ: We went 4-0. We beat China that day.

YSC: Well, now you have to beat China in Hong Kong.
CJ: That would be a great comeback.
Lauren: Is Hong Kong official yet?
CJ: No, it depends on funding. We’re working on it…

YSC: So what do you think of Coach Ric Suggit so far?
Lauren: All around he is really fun, knowledgeable… I really learned a lot.
CJ: Relaxed, at the same time.
YSC: Do you have to teach him anything about managing the women’s 7s team?
CJ: He’s managed women’s 15s and 7s in Canada before. He’s also coached basketball, so he’s done it all.
Lauren: He knows when to delegate and what he needs to do, and he keeps it really simple.
CJ: He’s worked with women and he’s worked with men… he has an incredible coaching awareness.
YSC: So you like his style?
CJ: He treats us with a lot of respect…
Lauren: I’ve never met a coach in any sport I’ve played like him… he has a really different style.
YSC: In what way?
Lauren: More of a management style, I’d say. He’s trusting of us. He figures that you’ve gotten this far, so you know how to run your life… you know how to manage your health and your well-being, so he doesn’t really interfere.
CJ: He just respects you as an adult and as an elite athlete. He trusts that you’re here for a reason.

YSC: What are you most excited about this year?
Lauren: The fresh start. I feel like the team has bonded really well, and I feel like we have a good base. Ric said that he just has more and more to offer. So he seems very knowledgeable and I’m excited to pick his brain as we go along.
CJ: It’s true, the part we saw this weekend was phenomenal, and I think there’s more for him to reveal.
YSC: You ladies must have been pretty good athletes in other sports.
Lauren: How about just calling us “you guys?” (laughing)
YSC: OK, what made you “guys” decide to take up rugby?
Lauren: I got tricked into it by a co-worker. It was during our interview, she talked about rugby a little bit and then I watched some. And then she asked me if I wanted to play. She’s a 15s prop… she’s a 225 pound woman! So I was a little bit like “no I’m not playing.” Then I went out for a practice and it was unbelievably addicting.
YSC: Ric mentioned that one of the important things to him is the building of younger players, the culture of rugby, so that there’s a new stream of players coming up. Do you “guys” get involved with that in your communities?
Lauren: Yes, we play for Nova, and there’s a U-19 team that a couple of our players coach. We go to their fund-raising… we try to support them as much as we can. It’s very developed at this point.

YSC: Typical interview question: What’s one thing you’d like your fans to know about you?
Lauren: CJ is a pro skateboarder. She was here (in Las Vegas) two weeks ago for a tournament.
YSC: You mean like extreme sports skating?
CJ: Yeah, I won the women’s open.
YSC: Very cool!
Lauren: She does that to pay for her rugby (all laughing).
YSC: And you, Lauren?
Lauren: Oh man… I can’t compete with a pro skateboarder. Just give us another question…!
YSC: OK, what’s one thing you DON’T want your fans to know about you?
Lauren: Well why would we say that? (all laughing…)
CJ: Well what we want our fans to know is like a group thing, which is that we need to start traveling internationally on a regular basis, and that’s dependent on support and fans and funding, and a system, like we said, of building from the youth upward. So it’s not just the players in the core, but it’s the whole culture of rugby. We truly are depended on the fans, because that’s part of the funding, and we are dependent on our sponsors, without whom we don’t exist.

YSC: Right… So what about promoting the image of women’s rugby in particular. What has to be done in this country to get that going?
Laura: In general, once the men’s side gets bigger, then it will trickle down to the women’s side. Until that becomes a big part of American sports, we won’t be there. It’s just like basketball. Once the men’s team got to a certain level the women started catching up.
CJ: Or like soccer, that’s probably a more recent example.
Laura: Exactly. It’s just going to take a while. The men’s side needs a lot of support, too. They’ve got more than we do but they still don’t compare to other American sports.
CJ: There are a lot of IRB-approved 7s tournaments throughout the world, and only a small percentage include women’s competitions in conjunction with them right now. So ideally every single IRB tournament would have men’s and women’s divisions.
Laura: Yeah, we’re not IRB-approved yet.
CJ: When we were first included in the World Cup last year, that was huge for us, and the Olympics will be huge as well.
YSC: When I talked to Ric he said his goal was a gold medal in the Olympics! What do you think about that?
Laura: Sounds good to me!
CJ: Nothing less!
Laura: I think it’s not unreasonable… we got third at the World Cup, and we’re picking up steam as we go.

YSC: Do either of you expect to be playing on the Olympic team?
Laura: We certainly hope so! I know Ric is looking at high schools now so he’s going to get a lot of athletes from there. But he’ll need some leaders in six years! Hopefully that will be us!
YSC: How about the possibility of an exhibition tournament at the 2012 Olympics in London…?
Lauren: I would imagine so. The game basically started in England, so they have all the basic infrastructure there, so it makes sense. They haven’t officially announced it yet.
CJ: We’re used to being non-official (smiles)
Lauren: (laughs) We don’t mind!
YSC: You don’t mind being non-official as long as you get to go!
Lauren: Yeah, we can still tell everybody that we’re going to the Olympics!

—————
Monty’s note: Sometime after the interview, it was made known that the women would NOT be attending the Hong Kong Sevens tournament in March, due to lack of funding. When I inquired as to what kind of funding was required, I was shocked to learn how little was required. (It’s such a minuscule amount, I’m embarrassed to even mention it here.) Now tell me… is there not one brand-name company in this country that would care to sponsor an Olympic-bound US rugby team?

Come on, rugby fans! The women need our help. As coach Ric Suggit pointed out, if the women don’t start participating in more elite-level international tournaments, how can they expect to do well in 6 years? If anyone out there has connections with People In High Places, now’s the time to call in those favors. Those of you who blog about rugby… we have to do more to promote the team and get them into the hearts and minds of Americans, and to get them the financial support and sponsorship they need.

[Monty Nyriws is a rugby newbie whose temperature is easily raised when people are not treated fairly]

Copyright (c) 2010 YourScrumhalfConnection.com and cuestaPhoto.com. All rights reserved.

Last week I had the pleasure of working with Hedley Lagrand of the blog A Rugby Life, Hedley specializes in rugby podcasts and it was an honor to be interviewed for the first podcast in 2010.

Re-post from Hedley’s blog:

For the first podcast of 2010, I had the pleasure to sit down and chat with fellow blogger Wendy Young, the founder of Your Scrumhalf Connection, a fantastic blog covering women’s rugby in the USA. In this episode, you’ll find out more about the blog, Wendy’s playing, refereeing, and coaching career, as well as her recent commentator work for USA Rugby (see below). And of course, how could I forget to ask about The Girl, her mysterious partner.
You can listen to the podcast online on the Podcast Page, via iTunes, or by RSS Feed.

As mentioned in the podcast, here is the link to the video with Wendy commentating at the Atlantic Cup in Florida. Plus, if you are interested in the travel packages to head over to my homeland for Women’s Rugby World Cup this year, check out Wendy’s website for more details.