Strength Training for Young Contact Athletes
In 2007, as a 13-year-old, I would’ve run 50 miles a day if you told me it would make me a pro rugby player…. (Sadly, my training wasn’t much…
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5 Steps that will make you Dominate Collisions in Rugby
P.S. it’s not “these 5 exercises” you’ll find on TickTok. That’s dumb. Step 1: Do the thing you want to get better at Collision dominance is a skill. Practice…
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24 sentences for Contact Athletes
1. If you want to develop strength aim for 25 total reps @ 70-85% of 1RM per session, or up to 10 reps @ 85-100%. 2. For plyometrics, jumps…
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APRE Training: Superior Strength Gains in Athletes
I can’t believe how many athletes don’t use autoregulation in their programs. Swapping traditional loading for Autoregulatory Progressive Resistance Exercise (APRE) will be a complete game-changer for most athletes….
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Physical KPIs for Rugby Union Performance
Cunningham et al (2018) investigated the relationship between physical qualities and KPIs in international rugby union players. Here’s what they found: In International Forwards: Yo-Yo times (aerobic conditioning) correlated…
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6 Things Always Missing in Contact Athlete’s Programs
Our team has worked with 100’s (maybe 1000’s) of Contact Athletes. From the World Class Player to the Amateur Weekend Warrior. Here are the 6 things we wish we…
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How to Structure an Athletic Strength Session (4 Examples)
Ramming box jumps into a powerlifting plan doesn’t make an athletic strength session. When it comes to structuring an athletic training session, there’s a few rules you should adhere…
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High-Low Training Method for Athletes
I can’t believe how many athletes still do body-part splits. You’re an athlete. Not a bodybuilder. Dividing the week into muscle groups doesn’t work for athletes. Too many activities…
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Is your training making you worse? (iatrogenics in sport)
Your training could be making you worse at your sport. Here are 8 iatrogenics to avoid in your training. *Iatrogenic = harm done by the healer. **Healer means anyone…
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Strength and Conditioning Standards for Rugby
Strength and Conditioning Standards for Rugby can seem a bit arbitrary. Your strength and conditioning levels won’t correlate with your success as a rugby player. Technical and tactical ability…
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Why your gym strength isn’t transferring to sport
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