Rugby Union performance indicators – how do you compare to the Pros?
The following performance indicators are World and Wallaby testing data provided by our Pro Rugby Coach and Trainer David Boyle – previous High Performance Director at the ARU and current Australian Strength and Conditioning Association Board Member.
How do you compare to the Rugby Pros?
Unlock the Training Secrets of the Pros with our
Rugby Training Programs by the Pros! Because everyone is different, our Rugby training programs use these Rugby specific exercise tests to tailor our training programs to you – this includes the exercises you do, the number of sets, reps, intensity and much more! And when you add new test results you can see how you have improved, and your program will update to your new level so you can keep on improving. Click here for more information and to get the most out of your training!
MAX VO2
- Objective: dependant on position
- Method: continuous work/max VO2 intervals/smart skill work.
- Control: 3000 and beep test
- Maintenance: High intensity aerobic work (max VO2 intervals)
| TIGHT 4 | 6, 8 & 2 | 7 & 9 | ¾’s & 10 | ||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| RATING | VO2 | 3K | BEEP | VO2 | 3K | BEEP | VO2 | 3K | BEEP | VO2 | 3K | BEEP | |||
| World Class for your position | 55.1 | 11.4 | 12.5 | 57.3 | 11.06 | 13 | 60.8 | 10.3 | 14 | 58.5 | 10.55 | 13.5 | |||
| Graduation level – maintain and move on | 54 | 11.42 | 12 | 55.1 | 11.4 | 12.5 | 58.5 | 10.55 | 13.5 | 54 | 11.06 | 13 | |||
| Adequate for international football – but needs improvement | 50.5 | 12.45 | 11 | 51.9 | 12.24 | 11.5 | 55.1 | 11.4 | 12.5 | 57.3 | 11.42 | 12 | |||
| Needs to improve | 48.5 | 13.1 | 10.5 | 50.5 | 12.45 | 11 | 54 | 11.42 | 12 | 51.9 | 12.24 | 11.5 |
SPEED
- Objective: speed 10-40 metres/agility/explosive ability
- Method: SAQ/prehab/weights
- Control: Sprint tests/agility tests/jump mat
- Maintenance: SAQ warm-ups/SAQ sessions/gym work
| SPEED | PROPS | 2 | 4&5 | LOOSE FWDS | 9&10 | ¾’s |
|---|---|---|---|---|---|---|
| 10 metres | 1.75 | 1.72 | 1.8 | 1.7 | 1.68 | 1.65 |
| 40 metres | – | – | – | 5.3 | 5 | 4.9 |
Speed will be continuously monitored for backs through using speed gates in speed sessions. For the loose forwards, speed will be recorded during speed blocks. For the tight 5, 10 metre speed will be recorded on an 8 weekly basis.
BODY FAT
- Objective: low (appropriate) body fat
- Method: diet & training load
- Control: calipers
| RATING | TIGHT 4 | 2 & LOOSE FORWARDS | 9 | ¾’s & 10 |
|---|---|---|---|---|
| World Class for your position | 70 | 60 | 50 | 50 |
| Graduation level – maintain and move on | 90 | 80 | 55 | 55 |
| Adequate for international football – but needs improvement | 110 | 90 | 65 | 65 |
| Needs to improve | 130 | 110 | 75 | 75 |
To be tested every week of pre season for those over OK level. Otherwise a monthly check for control.
STRENGTH
- Objective: Differing emphases; optimise body mass/optimise power/optimal level of strength to dominate and intimidate/optimal speed/maintenance of player health.
- Method: Different modalities of strength training
- Control: Strength tests; power tests; injury results.
SQUAT:
| FORWARDS | BACKS | ||||||
|---|---|---|---|---|---|---|---|
| RATING | > 190 cms | 110-125 kgs | 95-110kgs | >100kgs | 90-100kgs | <90kgs | |
| World Class for your position | TBC | 240 | 220 | 240 | 200 | 180 | |
| Graduation level – maintain and move on | TBC | 220 | 200 | 210 | 180 | 160 | |
| Adequate for international football – but needs improvement | TBC | 190 | 180 | 180 | 170 | 145 | |
| Needs to improve | TBC | 170 | 150 | 160 | 150 | 130 |
BENCH:
| FORWARDS | BACKS | ||||||
|---|---|---|---|---|---|---|---|
| RATING | > 190 cms | 110-125 kgs | 95-110kgs | >100kgs | 90-100kgs | <90kgs | |
| World Class for your position | 160 | 180 | 180 | 160 | 160 | 140 | |
| Graduation level – maintain and move on | 150 | 165 | 165 | 150 | 140 | 132.5 | |
| Adequate for international football – but needs improvement | 140 | 150 | 150 | 140 | 130 | 127.5 |
CLEAN:
| FORWARDS | BACKS | ||||||
|---|---|---|---|---|---|---|---|
| RATING | > 190 cms | 110-125 kgs | 95-110kgs | >100kgs | 90-100kgs | <90kgs | |
| World Class for your position | 130 | 140 | 150 | 140 | 130 | 120 | |
| Graduation level – maintain and move on | 120 | 130 | 140 | 130 | 122.5 | 115 | |
| Adequate for international football – but needs improvement | 110 | 120 | 130 | 120 | 115 | 110 | |
| Needs to improve | 100 | 110 | 120 | 110 | 110 | 100 |
BENCH ROW:
| FORWARDS | BACKS | ||||||
|---|---|---|---|---|---|---|---|
| RATING | > 190 cms | 110-125 kgs | 95-110kgs | >100kgs | 90-100kgs | <90kgs | |
| World Class for your position | 140 | 140 | 140 | 140 | 130 | 120 | |
| Graduation level – maintain and move on | 130 | 130 | 130 | 130 | 125 | 115 | |
| Adequate for international football – but needs improvement | 120 | 120 | 120 | 120 | 115 | 110 | |
| Needs to improve | 110 | 110 | 110 | 110 | 110 | 100 |
SNATCH:
| FORWARDS | BACKS | ||||||
|---|---|---|---|---|---|---|---|
| RATING | > 190 cms | 110-125 kgs | 95-110kgs | >100kgs | 90-100kgs | <90kgs | |
| World Class for your position | 110 | 120 | 110 | 110 | 105 | 95 | |
| Graduation level – maintain and move on | 92.5 | 100 | 100 | 100 | 95 | 87.5 | |
| Adequate for international football – but needs improvement | 85 | 90 | 90 | 90 | 85 | 80 | |
| Needs to improve | 75 | 80 | 80 | 80 | 80 | 75 |
JERK:
| FORWARDS | BACKS | ||||||
|---|---|---|---|---|---|---|---|
| RATING | > 190 cms | 110-125 kgs | 95-110kgs | >100kgs | 90-100kgs | <90kgs | |
| World Class for your position | 130 | 130 | 130 | 130 | 120 | 110 | |
| Graduation level – maintain and move on | 120 | 120 | 120 | 120 | 110 | 102.5 | |
| Adequate for international football – but needs improvement | 110 | 110 | 110 | 110 | 100 | 95 | |
| Needs to improve | 100 | 100 | 100 | 100 | 90 | 90 |
CHINS:
| FORWARDS | BACKS | ||||||
|---|---|---|---|---|---|---|---|
| RATING | 110-125 kgs | 95-110kgs | 110-125 kgs | >100kgs | 90-100kgs | <90kgs | |
| World Class for your position | 10 + 5 | 10 + 5 | 10 + 5 | 10 + 5 | 10 + 10 | 10 + 15 | |
| Graduation level – maintain and move on | 10 | 10 | 10 | 10 | 10 + 5 | 10 + 10 | |
| Adequate for international football – but needs improvement | 8 | 8 | 8 | 8 | 10 | 10 + 5 | |
| Needs to improve | 5 | 5 | 5 | 5 | 8 | 10 |
Programmes will be written to lead players to these levels. If a player reaches the level required their training will be modified accordingly.
How do you compare to the Rugby Pros?
Unlock the Training Secrets of the Pros with our
Rugby Training Programs by the Pros! Because everyone is different, our Rugby training programs use these Rugby specific exercise tests to tailor our training programs to you – this includes the exercises you do, the number of sets, reps, intensity and much more! And when you add new test results you can see how you have improved, and your program will update to your new level so you can keep on improving. Click here for more information and to get the most out of your training!
Cameron West
Cameron is the Director of Pro Training Programs