wogihao

Yes thats right, see what its saying in that video is based on a book written by a realy smart fella - a genius really Mel Siff, he wrote a fantastic book called supertraining (luckly its in english) that explains exactly how to structure a sports spesific program.

Anyway i digress...

In your ofseasion you do extensive training, this is general strenght/conditioning training to add overall strenght and size.

After this you do spesific trianing that increases your ability to perform tasks within your said sport - in the video he is a shot putter so your notice many of his gym exersises are mirroring the movements he makes in shot put (rember the work with the medicine balls in the gym hall). The idea is to train the muscles in the way that they would be used in the sport that the person does. This is because its way more efective to train spesificly for the movement than use a very general and somewhat unrelated exersise that does not train the most important factor the neural pathways that train the muscle how to perform in the optimal way.

Consider that when you learned to ride a bike your mother didnt have you do squats, jumping jacks, clean and jerks you rode the dam bike lol.

Think about how little the general training would have a cross over to your rideing the bike - sure it would help a bit give you some strenght and endurance but its not going to teach the muscles or your brain how to ride the bike.

So the theory is you perform movements that are as closely related to the sport as possible. it helps you imporve your technique and also your strenght and endurance in the sepecific movement this has a much much higher crossover to the sport that you do.

The last stage is explosive training this is things like plyometrics ect it help your exposive strenght in movement. its the most demanding (consider how he was performing his bench press by throwing it up and down)

Rember explosive strenght is crucual to your rugby training you need to dominate people and the you can easly overcome a bigger guy that just does a gym type workout because explosive strenght is hardly ever developed in a standard bodybuilding program.

Isometrics is another forgoten method, you can develop masive strenght in certain key postions that are important you do exersises that mirror your postion in key areas like scrum ect and you aply a heavy weight that you push against but cant move this develops limit strenght and increases your tendon strenght. This will make you very powerfull in that postion much more than a general program could give you.

Anyway hopefully your coach will have a good program lined up if hes any good but most just will give a cookie cutter program that is just gym spesific a bit of cardio and lots of skills training. this is what you should be doing in addition to the sports spesific exersises.

It will make a big diffrence with things like the selection process if you spent your time developing sports spesific strenght/endurance you will piss all over your collegues who just do your average strenght/bodybuilding & cardio practice.