In this video we talk about the force velocity
curve and how to apply it to your rugby strength and conditioning program. Hi guys I’m Jamie Bain from rugby renegade.com
where we help rugby players get stronger, fitter, faster and stay injury free so they
can dominate their opposition on the rugby field. Todays video we’re gonna talk about the force
velocity curve what it is, why it’s an important concept for you to understand and how to train
to get more powerful and explosive for rugby. So let’s have a look at it. First you need to understand what the force
velocity curve is. On this axis you’ve got force, on this you’ve
got velocity and basically the curve shows an inverse relationship between force and
velocity. So at this part of the curve you’ve got high
force low velocity and as you move down force decreases but velocity increases. So, why’s that important to understand? Well, the whole goal of training s&C for rugby
is to shift that curve to the right which means at every point on the curve you’re producing
more force but quicker. So, obviously you can see in a game it’s gonna
help you produce more force more impacts and collisions and do it quicker to beat your
opposition there. Ok so next question then is how do we shift
that curve to the right? Well, as a beginner it’s pretty simple any
resistance training will shift that to the right but for best results you wanna be training
up here in the high force with your squats your deadlifts getting good technique and
building strength there and that will shift up to there. Now as you get more advanced, and depends
how you define advanced, but as you get more advanced you’ve got a bit more training history
behind you, training gains get a bit more specific. So what does that mean? It means that if you’re training up here you’ll
increase just that part of the curve, maybe even decrease down there. So basically what does that say? You need to train all different parts of the
curve. So we’ll just explain what each part of the
curve is and the best way to do it. SO, up here is high force low velocity so
that like your squats, I’m putting box squat because that’s what we use at Gloucester,
your deadlifts as you move down probably the same box squats deadlifts but more explosive
using the dynamic effort method. So it’s still a decent weight on there, maybe
50-60% 1RM but you’re trying to produce it explosively. You need to understand you can’t just produce
force you need to produce it fast. So 50-60% 1RM on Box Squat and Deadlift nice
and explosive, then we move down to some probably your olympic lifts, snatch, clean and jerks,
then as we come down probably looking more at Squat Jumps, Bench Throws, for the upper
limbHex Bar Jumps a bit further down bit more explosive and then we’re into jumps, so plyos
slow stretch shortening cycle and fast stretch shortening cycle as you move down and obviously
just general speed work. So, again training is specific so important
to understand is which should I do? Well this is what a big part of strength and
conditioning is strength diagnosis, it’s looking at an athlete, looking at all their scores
on different exercises and find out what’s their weakest link in a way and then targeting
that so you might have someone who’s really strong up here but not as good down here so
that the curve is a bit lower down there so it’s easy they just work on that. On the other hand you might have someone who
is really explosive and fast but isn’t very strong so you just work train up here. try and think of it as a way to periodize
it as well. so once you get to a decent level at everything
you’re gonna need to work at everything to slowly shift it across so you might have 4-6
weeks focusing on producing force, 4-6 weeks working on dynamic effort so moderate force
but explosively and then moving more into your power movements and then your real explosive
plyos and speed work. and then you’ll come back. And what you’ll find is the curve will kind
of increase there, maybe drop off there then as you come work further down it will go to
there and you’ll kind of see saw across but the ultimate goal is to shift it to the right
in the long term and you’ll end up being a more explosive and powerful athlete which
has been shown in research, more powerful athletes play at the higher levels so if you
want to dominate the opposition you need to start incorporating the force velocity concept
into your programming. Please, any questions just chuck them in the
comments below and we’ll try and get back to them maybe even feature a video on one
of those and please subscribe to us somewhere down here there should be a link to subscribe
and you’ll get more videos to help you take your performance to the next level.

Rugby Strength and Conditioning: The Force Velocity Curve

One thought on “Rugby Strength and Conditioning: The Force Velocity Curve

  • April 21, 2019 at 12:43 am
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    Really helped me understand this! Thank you!

    Reply

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