_Strength Training

_Using the baseline established in Manual Mode, the operator sets the pad pressure at the baseline plus 5 percent. Once the pressure is held, a five-second timer will start. At four seconds, the pressure gauges record the force exerted by the scrummagers. At five seconds, the timed cycle ends, relaxes the brake and the pressure on the pads shift trainer . The subsequent movement gives the pack some positive re-enforcement, as well as new turf for the next scrummage. The baseline for the next session may be set using the average of the previous session or by re-testing the base line strength which will indicate the gain in strength. Strength and endurance will increase by using this mode.

Training suggestions include:

• 3 sets of 3 scrums plus 1; rest between sets

• follow each scrum with a sprint to a cone (backrow -- 30-40m; tight five -- 10-20 m).

• increase pressure levels between each set of 3

• (ie, baseline plus 5, 10, 15 %, plus 20, 25, 30 %, plus 35, 40, 45 %, final 1 maximum 50 % etc.)

• vary activity between scrums: contact drills, wrestling, burpees, push-ups, sit-ups etc.