Ross Maiden Performance PT

Full set and rep scheme below 👇🏻

A1) Power Clean 3x2
A2) SL Box Jump 3x3 e.s

B1) Back Squat 3x3-5
B2) Copenhagen Hold 2x15s e.s

C1) Incline DB Press (not filmed) 2x5-8
C2) Pendlay Row 2x5-8

D1) SSB split squat 2x5-8
D2) SL Calf Raise 2x15-20 e.s

For the most part not much changes in training between junior and senior rugby.

But the period between 15-18 and potentially even 18-21 is when you can make the most progress with least amount of training volume.

As a younger athlete it’s super important that you nail this period and get the most of it by learning basics movement and getting VERY strong in them.

Nail the basics now and you’ll reap the reward when you get into senior rugby.

How many do you check off?

Seeing a lot of stuff on hip flexor training at the moment, but is it actually worthwhile?

Evidence does show that having stronger hip flexors will increase sprint time over 20/30m distances, so going off of this training them doesn’t sound like a bad idea.

But what people might gloss over is how high sprintings ROI is as an exercise.

So if you are already achieving high knee drive when you hit top speed, you will most likely be training them enough with sprinting alone.

Special shout out to the front row homies!