Feel the Byrne - Lactic acid rugby conditioning with The Ospreys' full-back sensation
With the Rugby World Cup looming on the horizon in 2011, one man is more keen than most to cement his place as one of the world's finest fullbacks – Welsh International, Lee Byrne. After an injury ravaged 2009/10 season in which Lee had to grit his teeth on the side-lines with his foot in plaster, he's now back stronger than ever for the Ospreys' 2010/11 campaign and ultimately the 2011 World Cup in New Zealand.
With the new season looming, we checked-in with Byrne and the Ospreys' strength and conditioning coach, to get the low-down on developing match-specific anaerobic power.
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Lactic overload – feel the burn
When we arrived at the Ospreys' pre-season session, there was a mixed vibe to the place. Some were downright gloomy at the thought of facing the torture of lactic acid training (mostly the 'big lads'); while others were smugly confident that it would be a breeze.
However, in reality, training beyond the lactic threshold is essential to develop elite Rugby-specific fitness. What's more, the fitter you are – the harder you can push yourself!
Mark Bennett Speaks Rugby-specific fitness
Back in the day no one really thought about game-specific conditioning. In fact, it was typical to perform a ton of endurance-based runs in an attempt to boost fitness levels. Today it's all changed and the focus is 100% on game-specific intensity. Rugby is all about explosive power, repeated sprints, short recovery periods and the need to maintain a high technical level when exposed to tremendous fatigue. What's more, excessive low intensity endurance work can negatively impact a rugby player's explosive muscle fibre make-up, so it's lung and leg burning intensity every step of the way. One of our favourite conditioning tools is a lactic acid drill that exposes the players to a game simulation, while progressively over-loading the system with lactic acid. We even give the players different technical tasks depending on their position (see Lee's drill below).
Benefits:
- Increased anaerobic power
- Higher resistance to fatigue
- Enhanced VO2max (oxygen capacity)
- Increases metabolic rate (great for pre-season conditioning)
- The power to go through the pain barrier!
Lee Byrne’s Anaerobic Rugby Drill
| Exercise | Amount |
|---|---|
| Sprints | 3 x 30m all-out |
| Tackle bag | 3 x 10m sprint and hard hit |
| Punting the ball | 5 x kick-to touch/high punts |
| High catches | 5 x high catches |
| Side-stepping | 2 lengths of pitch simulating side-stepping with bursts of speed |
| Decline press-ups: | 20 rapid presses, Rest 3 minutes Repeat 4 times |
Workout Nutrition
The Ospreys use a scientific approach to workout nutrition to help speed recovery and maximise strength and growth:
| Workout | Nutrition |
|---|---|
| 90 min pre-workout | Wholefood carb/protein meal |
| Pre-workout | Cyclone or Maxi-Milk |
| In-workout: | Promax drink |
| 15 mins post-workout: | Cyclone or Maxi-Milk |
Lee Byrne Spotlight
Maximuscle:Lee, you burst onto the elite Rugby scene at a relatively mature age. How did you suddenly find yourself as one of the world's best full-backs?
Lee Byrne:It's true that I was a late developer and it wasn't until 2006 at the age of 26 that I made the breakthrough and gained a contract with the Ospreys. I guess it all came down to self-belief, technical work, taking my chance and developing the raw power and size needed to succeed as a back among 18 stone beasts!
Naturally, calories and nutrition are vital to compliment the serious strength and size work I continue to do in the gym. My plan of attack is to eat three large, whole food meals per day (such as chicken tagliatelle) and then munch on 2 Progain Flapjacks and a couple of Progain Extreme shakes between meals and when I'm resting-up after training. Before, during and after training it's a combination of Cyclone and Promax / Maxi-Milk.
