Hours Slept and Injury Risk: 6 things you can do
Do you sleep less than 7 hours a night?
Look at your risk of injury, scary right. We all know how important it is to sleep 8hours+ a
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Contact Athletes: are you the hammer and stone?
Contact athletes, are you the hammer and stone? Heard this concept from Dan John in his recent book “40 years with a whistle” and it beautifully summrised my training…
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Optimal Rep Ranges from the USSR: Prilepin’s Table
Prilepin was a USSR weightlifting coach who studied the training habits of the most successful lifters Finding what percentages, sets and reps they used to optimise training Prilepin research…
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How long does it take to recover from common workouts?
Don’t haphazardly throw it all in the mixing pot Randomly selecting the days you train is a recipe for disaster If you want a well structured training week, you…
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How long does it take to lose your gains? Training Residuals (Issurin)
Issurins training residuals is my most referenced table as a coach, it’s invaluable. The scientific definition of training residuals is ‘the retention of changed induced by systematic workloads beyond…
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Monday to Sunday: Athletes In-season Week Should Look Like This
Athletes keep getting weaker and slower in-season because they don’t manage their training week correctly. Don’t let yourself get stuck in that vicious cycle again. You’ve done it before….
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The 4 Level Pyramid for Building Healthy Shoulders
Forget external rotations. At least for the moment. They’re just the icing on the cake. The shoulder is a complex joint which depends on its neighbours doing their job….
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Accelerate Post Game Recovery: 100 Point Recovery System
Constant in-season soreness is a problem. Sometimes you just need a method to accelerate post game recovery. Introducing 100-point system. Athletes get weak and slow in-season. Never getting better…
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Structuring Your Week as an Athlete: High-Low Training Method
I can’t believe how many athletes still do body-part splits. You’re an athlete….
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My Top 12 Exercises for Rugby Players
Rugby players generally fall into one of two camps when selecting exercises: Camp…
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Contact Athletes must train their necks.
A thick neck is the new six pack. Here’s 4 reasons why you…
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