Differences between Forwards and backs
This training program starts by defining the differences between a back and a forward.
Forwards
Forwards need more anaerobic training since they are constantly getting out of the rucks and moles. Muscular endurance is a key fitness component in each forward in other to take hits. A forward must have a better trunk power (as you can see from on the image by the right) than a back in order to take hits as well and to stop who ever is trying to break through the defence line. They must have more less the same leg strength as backs, in order to push the team in mauls and to carry the opponent's defence line forwards.
Forwards need more anaerobic training since they are constantly getting out of the rucks and moles. Muscular endurance is a key fitness component in each forward in other to take hits. A forward must have a better trunk power (as you can see from on the image by the right) than a back in order to take hits as well and to stop who ever is trying to break through the defence line. They must have more less the same leg strength as backs, in order to push the team in mauls and to carry the opponent's defence line forwards.
Backs
Backs need stronger arms (as you can see on the image by the left his arms are disproportional to his trunk as he needs them more than a forward) in order to pass the ball from one player to another faster and through big distances so the defence line cannot catch the winger or any other back placed near the side of the field. According to a study made in www.brianmac.co.uk/rugby/trainingneeds.htm "backs perform less high intensity activity than forwards, with sufficient rest between efforts (...)" in other words they need more aerobic training than forwards since they perform less "intensity activity". Their leg strength in more less the same as forwards, just with a different role, which is to run as fast as they can to score a try.
Backs need stronger arms (as you can see on the image by the left his arms are disproportional to his trunk as he needs them more than a forward) in order to pass the ball from one player to another faster and through big distances so the defence line cannot catch the winger or any other back placed near the side of the field. According to a study made in www.brianmac.co.uk/rugby/trainingneeds.htm "backs perform less high intensity activity than forwards, with sufficient rest between efforts (...)" in other words they need more aerobic training than forwards since they perform less "intensity activity". Their leg strength in more less the same as forwards, just with a different role, which is to run as fast as they can to score a try.
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Work Cited
Websites
Back testing: "Rugby - Assessment of training needs." Rugby - Assessment of training needs. N.p., n.d. Web. 2 Jan. 2014. <http://www.brianmac.co.uk/rugby/trainingneeds.htm>.
Images
Forward: "Elite Athlete Testimonials."wwwGuruPerformancecom. N.p., n.d. Web. 2 Jan. 2014. <http://www.guruperformance.com/?page_id=899>.
Back: "Sonny Bill's heading back to rugby, after a year in league, and wants to win at the Olympics too." TNT Magazine. N.p., n.d. Web. 2 Jan. 2014. <http://www.tntmagazine.com/news/sport/sonny-bills-heading-back-to-rugby-after-a-year-in-league-and-wants-to-win-at-the-olympics-too>.
Websites
Back testing: "Rugby - Assessment of training needs." Rugby - Assessment of training needs. N.p., n.d. Web. 2 Jan. 2014. <http://www.brianmac.co.uk/rugby/trainingneeds.htm>.
Images
Forward: "Elite Athlete Testimonials."wwwGuruPerformancecom. N.p., n.d. Web. 2 Jan. 2014. <http://www.guruperformance.com/?page_id=899>.
Back: "Sonny Bill's heading back to rugby, after a year in league, and wants to win at the Olympics too." TNT Magazine. N.p., n.d. Web. 2 Jan. 2014. <http://www.tntmagazine.com/news/sport/sonny-bills-heading-back-to-rugby-after-a-year-in-league-and-wants-to-win-at-the-olympics-too>.