Category: Strength Training

Best Sets & Reps For Strength

I often get asked what are the best sets and reps for strength training. And although I think you can do any number of set and rep schemes and get good results (it’s more about how use them and how you progress those schemes) so here are the ones that I find myself coming back… Read more »

A Simple Periodisation Plan

In last weeks blog post where I spoke about simplifying how we program and train, my aim was to do just that. Unfortunately it may have confused people! I’ve had a few questions about how to put this in place and for specific examples. So, here is a quick example of simple periodisation for you… Read more »

Keep It Simple – Assess Stress Adapt

I recently did a podcast for rugbyrenegade.com with Nick Lumley Strength & Conditioning Coach with Scotland 7’s. We discussed something I have been thinking about a lot lately. You will know by now that I recommend a simplified approach to training. In a nutshell: Assess, Stress and Adapt! In the podcast Nick discusses a blog… Read more »

Great “Old School” Strength Advice

Here is some classic old school strength advice that I stumbled upon. I don’t remember where I first saw these?! I think it was an article with Jim Wendler or Dave Tate. But anyway, it doesn’t matter its some excellent and simple training recommendations that would be a great start for any lifter. It’s an… Read more »

The Benefits of Minimalist Training

Getting stronger, more aesthetic and improving your performance doesn’t have to come from slogging it out day in day out. In fact, high volume “muscle magazine” training can actually be detrimental to your goals and a minimalist style of training can be extremely beneficial. Firstly, you have more time to recover. Contrary to popular belief,… Read more »

6 Things to Ask Yourself Before Switching Training Programs

The amount of strength training programs out there is astonishing. If you Google strength training programs you get 8 million 3 hundred thousand hits! So, it is no wonder that people get distracted and jump to the “next big thing” training program. Although this may keep you entertained and enthused to train, it won’t help… Read more »

How To Stop Getting Confused About Strength Training

There is so much strength training information out there. which is great. But it can also be confusing. One coach tells you to Squat. Another tells you to bulgarian split squat. One coach says eat low carbs. The other says to use carb back-loading. One coach says to perform one set to failure. Another says do… Read more »

How To Get Your First Pullup

Pull Ups are a fundamental exercise that everyone should use. Not everyone can do them though and I frequently get asked the quickest way to achieve them. If thats you then read on to learn how to get your first pullup. Before we get started on training for it there are few things that will make a… Read more »

Wave Loading – Eastern European Strength Secret To Long-Term Success

Wave loading is a training technique that originates from Eastern Europe. It varies the loading to allow adaptation to the stimulus and thus; improves performance. It can be used during a session, over the course of the week and long-term as well. This article will give examples of all three methods of wave loading. Wave… Read more »

101 Strength Hacks: A Cheat Sheet For Getting Stronger

1. Lift Heavy Weights! 80-90% of 1RM loads should be used. It is obvious but it needs to be number one priority. 2. Focus on technique whenever you lift. Concentrate on creating as much tension as possible and make your warm up sets feel like work sets. 3. Focus your sessions on 3-4 big exercises…. Read more »

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Rugby Fitness Training

Best Sets & Reps For Strength

A Simple Periodisation Plan