Rugby Academy

Strength & Conditioning

As Term 4 begins we also begin pre-season training for Year 10, 11 & 12 Rugby players both boys and girls. To start with, all training will take place in the Strength & Conditioning room with Mr. Ridgway and will be based around resistance training. Please take note of the kit required to train and that allocated sessions for ‘Boys Rugby’ is for both rugby union and rugby league. See timetable below.

 Term 4 Strength & Conditioning Training Timetable

Boys Rugby


7AM – 8:15AM

Girls Rugby

Y10 – 13

7AM – 8:15AM

Boys Rugby

Y11 & 12

6AM – 8:15AM


7AM – 8:15AM

Open Gym

7AM – 8:15AM

Boys Rugby

Y11 & 12

3PM – 4:30PM

Boys Rugby


3PM – 4:30PM


3PM – 4:30PM


I know some parents are unsure what strength & conditioning means or what benefit or possible is it even safe for your child to be undertaking strength & conditioning sessions. Please rest assured that everything we do within the Athletic Development Pathway is to benefit the student athletes who take part with the vision of helping them reach their potential. Here is some extra information which may also answer some questions you may have.

What is Resistant Training?

  • Don’t confuse resistance (or strength) training with weightlifting, bodybuilding or powerlifting.
  • Resistance training can include:

Body weight exercises (pushups, pull-ups, squats, etc)

Movements involving resistance bands or tubing

Movements involving the use of weights, dumbbells, kettlebells or barbells

Is Resistance Training Safe For The Young Athlete?

  • Several leading professional organisations such as the American Academy of Pediatrics, the National Strength and Conditioning Association (NSCA) support that a properly designed and supervised resistance training program is safe for youth athletes.
  • In the vast majority of published studies, no serious clinical injuries have been reported during well-designed resistance training programs.
  • Most injuries occur when youth are unsupervised.

What Are The Benefits Of Resistance Training?

  • Several studies have shown:

Improved muscular strength

Improved cardiovascular risk profile (blood pressure, cholesterol, body composition)

Improved motor skill performance (sprinting, jumping) leading to better sports performance

Decreased risk of sports-related injuries

Improved self-confidence

Promotion of exercise habits during childhood and adolescence

Will Resistance Training Stunt My Childs Growth?

  • This idea was born many years ago and has no scientific backing. It actually came from a report on malnourished youth who were employed in heavy labor.
  • Bone growth is generally determined by a cartilage found at the end of long bones called an ‘epiphyseal plate’. This plate can and will be affected by poor diet and malnourishment. In nearly all cases, a man’s epiphyseal plates will close at a later age than a woman’s. This always occurs after the end of the final growth spurt. This means that this can occur anytime between the ages of 16 and 21.
  • No effects to the epiphyseal plate growth or bone growth have been found from studies where a well-designed and supervised resistance training program have been used.

What Age Is Appropriate To Begin Resistance Training?

  • Resistance training studies have been safely conducted on youth as young as 7 years old.
  • A rule of thumb is “as long as the child is mature enough to follow directions and practice proper technique”.

How Often Should My Child Resistance Train?

  • Youth resistance training studies have shown improvements in muscular strength and power from as little as one resistance training session per week with the greatest results coming from 2 – 3 days per week.


 Otahuhu College Rugby Academy

 Work hard / Dream big

 Aspire – Challenge – Excel

The Otahuhu College Rugby Academy was established in 2016 and is only in its second year of operation. After a successful 1st year where our U15 rugby Academy (Year 10) finished in the semi-finals of their respective grade, 2017 will see the introduction of the U14 Rugby Academy (Year 9). Players are selected by a group of experienced rugby coaches and must seek parent consent to be part of the Academy.

The Academy is set up to mentor students through possible pathways in rugby as a player, coach, referee or manager. They will work to develop good work habits not only on the rugby field but also in the classroom where students will be able to cope not only with the demands of being in a high performance Academy but also acquire valuable social and life skills. It also looks at future pathways outside of the rugby arena.