“Strength” is the capacity to utilize muscular activity initiated by the nervous system to generate force against an external load.

“Testing” is to put to the test, make trial of, try severely, tax one’s powers of endurance etc.

So quite clearly to Strength Test is to put a player to their maximal level of capability with a particular weight or action.

The NZ Rugby Fitness Protocols clearly outline the necessary process to be followed when conducting a strength test.  This process encompasses the Power Clean, Bench Press, Back Squat and the Weighted Chin exercises with a preferred rep range to be achieved for each exercise plus a preferred order of testing.

There are clearly many questions that testing throws up, including:

1.                 Are these the optimum exercises to test strength?

2.                 Is it the correct rep range?

3.                 What [training?] age do you test from?

4.                 When should you test, i.e. time of day, time of year and how often?

Indeed one of the first questions asked is “Why test Strength at all?”  Of course the Fitness Protocols also cover aerobic, anaerobic and anthropometric [skin-fold!] as well so this is an opportunity to get a more wholistic measurement of a player’s fitness.

At a recent Rugby Trainers Conference there was a significant amount of productive discussion on the fitness protocols which emphasizes the fact that this document should be viewed as a living, evolving process.  The general consensus was to remove the Bench Press from the list of test exercises due to it’s non-transference to the rugby field.  But what do you replace the Bench Press with or do you replace it with anything at all?  Perhaps something overhead like a press or jerk?

Testing provides the trainer and coach some basic information on a player and their training progress or otherwise.  It provides some norms from which to measure players spread across large geographical areas and across various levels.  One of the provisos is to ensure that the testing is done under strict guidance & adherence to the protocols along with supervision due to the nature of pushing players to their limits.

Players should be tested on a regular basis with the frequency of testing being determined by the trainer and the coach.  The time of year will dictate the need to test – off-season & pre-season are more conducive to testing every 6-8 weeks whereas in-season testing should only occur once or twice in total.  The testing can require an allocation of one full training session which means careful planning of the training around this to ensure being reasonably fresh leading in to the testing and allowing for reasonable recovery afterwards.

Discussing exercise options soon raises the question of how closely gym & weight bearing exercises relate to rugby playing situations.  When considering this we must take into account the inherent reasons for doing any form of weight training: to improve co-ordination & flexibility, to reduce the risk of injury, to increase overall muscular strength & endurance, to rehab & prehab the player, and to develop power & speed.  These should be all vital ingredients of any athlete’s training regime and physical make-up.

It is well documented that the power output produced during explosive lifts such as the Olympic movements [e.g. snatch, clean, jerk] are up to 10 times greater than the power output of traditional high force/low velocity movements such as the bench press, back squat and dead lift.  The Olympic movements ideally should form the basis of any weight training and strength training program but there is a high technical component involved in these lifts which requires correct teaching as early as possible.

This is not to say that the slower, heavier exercises of squat and dead lift do not have their place!  The training age of the player and their playing level will be the key determinants in the type of program and range of exercises for them.  Everybody needs that foundation of core strength from which to build on.  So start with the basics and graduate into the power exercises as soon as possible!

Remember, to be explosive & powerful, you must train powerfully & explosively!

Richard Dryden

Olympic Weightlifting New Zealand Coach

Strength & Power Trainer