The conditioning approach I adopt to get my rugby players fit and performing consistently at high outputs is the ‘high-low approach’

This concept was made famous by sprint coach ‘Charlie Francis’ and is commonly used in many elite team sport programming. It’s characterised by ordering days by having a high day (I.e. max speed/alactic work) working on big neurological outputs then following it up with a low day (I.e. low steady state aerobic work). The theory is that the two different stresses will fatigue separate systems.

Therefore, by avoiding two high days in a row – we allow the neurological system to better recover. The low intensity aerobic work allows for enough aerobic volume to be built up without jeopardising the following high day maximal outputs.

Developing either end of the spectrum when it comes to our conditioning generally allows our middle end (being our lactic system) to also develop. The idea of this method of conditioning is to try and avoid as much time spent in this lactic dominant energy zone.

As anyone who has ever done hill sprints for conditioning or 400m races, lactic burns aren’t comfortable in the slightest. They are incredibly unefficient in producing energy and have a much larger recovery timing.

The high low approach strategy allows us to spend more time dominated by our aerobic energy system. A much more efficient and larger system that not only allows you to recover between high sprint bouts much quicker, but will also ensure you are feeling on for the full 80 minutes.

There will come a point where some lactic conditioning is necessary to experience. However, the priority will always be to focus on the extremes in aerobic and alactic zones.