Mike Godissart
Energy Systems Development Case Study
First, I believe that the three tests that we completed on Friday would be the perfect tests to
assess the rugby athletes pre and post training. The beep test would be a good indicator of aerobic
capacity. The cooper test would be a great test to analyze aerobic power and the 300m shuttle would
also indicate repeat sprint ability and fatigue rate. For repeat sprint ability we could also assess an
athlete by using the RAST test or the repeat anaerobic sprint test.
Monday
To increase aerobic power and repeat sprint ability I would want to have the athletes perform
an interval extensive training protocol. To start the individuals would run at a moderate to hard 60
seconds and they would rest for 60 seconds. They would perform 7 sets of this and work to 10. I would
have the athletes run at about 100% or more of their max aerobic speed and 80-90% of their HRmx.
Tuesday
Circuit Training / lifting focused / active recovery
Wednesday
To maintain aerobic capacity I would have the athletes perform a steady state run extensively
for 20 to 30 minutes. I would want this to be a light to moderate run on an RPE scale as well as a heart
rate of 60-70%. This would just be a light to moderate run anywhere.
Thursday
On the first day of the week I would have individuals run an intensive tempo training protocol.
The athletes would run the first week for 3:00 per set at a very hard rate on the RPE and would have a
3:00 rest. I would have individuals run around a track or some sort of environment with a lot of space so
there is no running back and forth. The work to rest ratio would be 1:1 and would increase as the weeks
progress. The goal would be for the individuals to run at 90-100% of their max aerobic speed and 85% of
their HRmax. I believe this would help to increase aerobic power.
Friday
To improve repeat sprint ability I would have the rugby athletes perform an interval intensive
training workout. I would have the athletes sprint hard (RPE) for 15-20 seconds and they would rest for
15-20 seconds. The athletes would have a 1:1 work:rest ratio. The individuals the first week would start
at 8 sets of this and would progress to 12 sets. I would want the athletes to be at around 105% of their
max aerobic speed. I would also want the individuals to have a 80-90% HRmax.