Built With Irons

DAY 1 WEEK 1 @ ABBEYDALE

Great first day in the sun!

Lots of movement, kicking, decision making and speed!

Lots more to come over the next few days and months! I’ll need to pack extra suncream…

RUGBY PLAYERS: Do you know when it’s the time to switch more to a power stimulus?

The new season is 6 weeks away and you should be looking at switching over to a more power focused block to help dominate collisions.

These are the three signs that I would look out for if you’re not sure when…

1️⃣ Strength Fatigue: body is ready for a new stimulus and can’t keep pushing too end strength

2️⃣ Strength Plateau: You’re feeling good but it’s been 2-3 weeks since you managed any progressive overload

3️⃣ You’re at or beyond targets for your strength! Get the power going!!!

4 KEY THINGS I WISH I KNEW SOONER

Rugby players for the most part, work very hard but when your work doesn’t show up on the pitch it becomes frustrating to say the least.

These four things are key to actually get better on and off the pitch.

Data - you can’t improve as a rugby player without knowing your fitness, strength and power data. Otherwise you are just guessing.

Sleep - most important tool for unlocking mental and physical performance

Macro Overview of YOUR programme - you need to understand what, when and why you’re doing something to perform when it MATTERS.

Nutrition - key to fuel performance and avoid injury

Follow for more

TOP 3 UPPER BODY EXERCISES 🏉

Bench builds the push: fend, scrum, ruck clear-out.

Weighted chins build the pull: tackle, grip, jackal, and armour round the shoulder.

Overhead press builds the lift: lineout, stability, healthy shoulders under load.

I would also say it’s important to build around these adding shoulder stability work, neck work to build an upper body that can thrive in contact!

MY TOP 5 EXERCISES FOR POWER ⚡️🏉

If you’re a rugby player and you’re wondering what exercises to add to your programme for power, try these.

These are my go to exercises for Power ⚡️

Not sure how to structure your week?

Comment STRUCTURE below ⬇️ I’ll send you a weekly guide.

One of the BIGGEST mistakes I see in rugby players?

Under eating. You NEED to fuel your body for the gym and the pitch.

Two players who recently picked up injuries when I asked them how much they had eaten… barely anything the day they injured themselves!

Not sure how much to eat? Comment “NUTRITION” and I’ll send you a free guide.

It’s all worth it in the end.

What a weekend.