STRENGTH & CONDITIONING  PROGRAM

----- Strong as Steel ----- 

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Our Vision

The future of rugby in the United States lays in the hands of both youth players and coaches alike. As an organization we strive to equip players and coaches with the necessary tools to achieve their maximum potential on and off the field. By developing an educational system, similar to the way the South African rugby union has done with their massively successful program “BokSmart”, we look to empower the coaching staff and the players to own their level of performance. Understanding the scientific and technical principles behind safe, enjoyable, world-class rugby encourages players and coaches alike to take ownership and enhances the learning process. As the sport evolves with the times, our coaches must adapt and utilize new scientific findings, law changes, and any other tried-and-tested methods that will make the sport safer and more enjoyable for players. In today’s world, information overflow can also lead to inefficient and unsafe training planification, eventually leading to injuries and players dropping out of the sport. Our learning system will look to filter this information and present it in a way that’s user friendly so that all players and coaches can begin to implement it immediately. PRA will become the go-to place for rugby coaches all over the United States to grow and learn how to empower their athletes to take ownership of their performance in life and on the rugby field.

Training Philosphy

  • Simple and effective training that transfers to improved performance on the field

  • Programs that specialize in strength and speed development, injury prevention, and efficient force transfer
    without energy leaks

  • Training that is age-appropriate (both biological and training age)

  • Progressive overload that is safe and allows athletes to improve yet not overtrain

  • All-encompassing program design that takes into account the athlete’s exposure to stress through rugby trainings, other physical activities, school, and family so we can ensure optimal adaptations

  • Empower coaching staff through education and enhance accountability among players

USA Rugby Testing Parameters

Players attending camps will complete a battery of tests that will be directly reported to USA Rugby as part of their player ID initiative. At PRA we utilize Witty Timing Gates, along with the necessary measuring tools to provide the most accurate testing results possible.

 

The tests completed at a PRA camp are:

  • Standing Broad Jump – Measure of horizontal force production & coordination

  • 40 m sprint (with 10 m split) – Measure of linear speed and acceleration

  • Bronco – Measure of energy system capacity

  • PRA only -> 5-10-5 with and without passing – Measure of multi-directional speed and rugby skill

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