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S&C Protocol - Morphology Programming
This document outlines a strength and conditioning protocol for Harrogate Rugby that focuses on athlete monitoring, empowerment, and individual needs. It implements daily microcycles over a Saturday to Friday period based on each player's physical state - purple for high acquisition, green for medium acquisition, amber for high activation, red for medium activation, and blue for recovery. Sample training sessions are provided for each state, ranging from heavy lifting to bodyweight exercises to swimming/cycling/yoga. The goal is to provide athlete-centered programming that can adapt to daily lifestyle needs.
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S&C Protocol - Morphology Programming
- 1. Harrogate Rugby Strength &Conditioning (S&C) Protocols Morphology Cycles
- 2. Athlete Monitoring • Currentprotocol for technical sessions • Implementation into S&C sessions • Empower players (ownership) • Athletic development • Responding to individual needs
- 3. Rationale • Athlete-centred • Abilityto respond to daily needs / lifestyle • Empowerment of players BARNARD SLEEP IndividualScore 0 2 4 6 8 10
- 4. Implementation • 01/01/18 • DAILY(micro) cycles • EMAILED Friday Evening • SAT - FRI cycle length • SESSIONS completed dependent on your daily state
- 5. Implementation • DAILY physicalstate • PURPLE (Acquisition) 85 - 100% • GREEN (Acquisition) 75 - 85% • AMBER (Activation) 65 - 75% • RED (Activation) 50 - 65% • BLUE (Recovery) < 50%
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- 7. Implementation Session Exercise SetsReps Load (RIR) Rest 1 BACK SQUAT 6 3 1 120s LAT PULL DOWN 6 3 1 120s BENCH PRESS 6 3 1 120s PUSH PRESS 6 3 1 120s Session Exercise Sets Reps Load (RIR) Rest 1 BACK SQUAT 4 4 2 120s LAT PULL DOWN 4 4 2 120s BENCH PRESS 4 4 2 120s PUSH PRESS 4 4 2 120s Session Exercise Sets Reps Load (RIR) Rest 1 BOX SQUAT 4 4 3 120s BENT OVER ROW 4 4 3 120s DB BENCH PRESS 4 4 3 120s DB SHOULDER PRESS 4 4 3 120s Session Exercise Sets Reps Load (RIR) Rest 1 KB SWING 4 30s 3 30s BENT OVER ROW 4 30s 3 30s DB BENCH PRESS 4 30s 3 30s DB SHOULDER PRESS 4 30s 3 30s Session Exercise Sets Reps Load (RIR) Rest Tempo Notes 1 SWIMMING 10 50m Front Crawl 120s Choose 1 of the 3CYCLING 8 30s 60 - 80rpm 30s YOGA Specific routine
- 8. Implementation SATURDAY SUNDAY MONDAYTUESDAY WEDNESDAY THURSDAY FRIDAY ACQUISTION X X ACQUISTION X ACTIVATION X ACTIVATION RECOVERY X REST SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY ACQUISTION X X ACQUISTION X ACTIVATION ACTIVATION RECOVERY REST X SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY ACQUISTION ACQUISTION ACTIVATION ACTIVATION X X RECOVERY X REST X
- 9.