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Love this question! It’s something I grappled with early on in my career. Nowadays, for the players that can power clean I want to push them towards a 1.4 power clean. However, if they need to dip lower and perform a full clean then I’m still stoked if they take a new PB...Then we reassess and push on (potentially catching higher/ modifying 1RM etc). So typically our volume and intensification phases will be all power cleans. I rarely programme full cleans for rugby players. Though I do programme full front squats - so my guys should have the strength to catch the barbell low if/when needed. Hope that clarifies my position.

@@CoachFmt would there be a benefit to doing cleans given the extra load (hitting a slightly different point on the force velocity curve) / why do you typically only program power cleans?

I’ll let him know

Appreciate the comment mate. Thanks for that. Best of luck as you level-up to seniors! Enjoy.

KGs

He’s a strong dude, thanks to his consistency in-season (as well as the obvious hard work during the pre-seasons).

indeed. Facepulls every week ftw.

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Indeed. We like switching up the horizontal pressing option in-season. Helps us get/ stay strong.

Vitruve encoder. We use it for measuring velocity and some power metrics. Did you see this video? czcams.com/video/f6cLebJ_nQI/video.htmlsi=f8U69H-7btiAo-6Y

Haha, thanks buddy!

It’s his current record, and individual progress is always great. Plus, it’s at standard for rugby players: did you see that video?

💪🙌

🏉 🙌

Like a playlist

I’ve made such a playlist on my channel - you can check it out now 🙌

You can use a heavy band and go band assisted (sometimes do that when we have large groups). Though you should be able to pick up a sled for 60 bucks and it will last you for years if you look after it.

@@CoachFmt if you are trying alone, what is best option?

There are a few variations for a few different purposes. For max power, use a self selected depth (usually around your CMJ height, as demonstrated here). And pause between reps.

Hi mate, yes indeed. www.rugbystrengthandconditioning.com

Start slow and build up your training density over a few weeks. Maybe you’re doing 2 sessions a week of fitness + mobility flexibility…Every session, try to get just a little more work done in your training. Running 100m more total distance at a reasonable speed etc. You can check out my fitness programme too: www.rugbystrengthandconditioning.con

Hi mate, if you watch my preseason for rugby video you’ll have a really good idea of what you need to do. Including a programme.

Box drill with 10m acceleration.

Glad it was helpful!

This video highlights some great strength exercises. In terms of a session or programming, you can check out a number of my preseason or workout examples to get a gauge on how you can bring it all together. 🤝

Good question. There are some organisations that prefer absolute loads and link them to positions based on historical data. However, if look where the top-pro players are in terms of strength, they’re generally at those relative strength scores.

On the field of dreams at a rugby club near you! It’s a very typical session you can see at most clubs. We’re Biella Rugby Club.

I’m happy it’s helping / you’re learning, thank you 🙌.

Thanks mate. Yes, I’ve done so in this video: czcams.com/video/Ui1C57AP-o0/video.htmlsi=tvCEwIgzJxliOeCp Also, in my STRENGTH & POWER programme I give 3-4 options on how to organise the week (in season).

🎩 Thanks 🙏.

Good progression idea! Thanks for sharing 🤝

Thank you 🙌

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I can look at doing some more positional specific stuff in the summer. Though I would suggest checking out my preseason video which highlights groupings based on adaptation needs (speed/ strength / fitness etc).

Thanks mate, appreciate that.

Checkout my video on developing your explosive profile. I go into full detail around exercises and how you can measure progress on various parts of your power game 🤝💪. czcams.com/video/JzIQ6R89_4I/video.htmlsi=7FxN4U9l_1AX5g1K

@@CoachFmt thanks that's some high quality content

Agreed 🤘 🎵

Great question mate - I could do a whole blog post on this but I’ll keep it short here: You want a good connection with the ground. So weightlifting shoes or going barefoot gives you that because the former are sturdy and not cushioned, and the latter...well that speaks for itself. It’s important you aren’t squatting on soft shoes (where possible). As for weightlifting shoes, they can give you a bit more range of motion at the ankle joint and give you a more upright posture. I use both and really like my ol’ school Adidas weightlifting shoes...I got some new nike ones a few years ago but the raised heel is too high I reckon. If you can get the crease of your hip below your knee joint barefoot, I would opt for that...provided the surface isn’t slippery and your gym allows it!!! First and foremost, stay safe.

Brilliant, thanks very much.

Good question and great observation. Essentially, on the squat you generally want to go as low as you can while maintaining form and staying balanced. I programme; 1/4 Squat / 90 degree squat / Full squat. Here there is a greater than 90 degree angle at the knees; but I think I know what you mean, the crease of my hip didn’t dip lower than my knee joint. Perhaps I bailed out early and should have gone that extra 1-2cm...Have a look at the screenshot I posted on my community section - what do you think?

@@CoachFmt Thanks!

Indeed, I was a number 7/8 by trade and was quite happy to hit the post every time 😂. But hopefully scrummies execute the skill section of this better.

It’s a general strength exercise so great for boxers in the off season or 12+ weeks out from a fight. They’ll want more specific speed exercises closer to the fight.

Not the most relevant for rugby, but definitely something I’m going to discuss. Coming soon…

And you buddy 🙌

Good question mate. So firstly, remember your doing front squats into back squats (not the other way round). YES, increase the weight as you descend down the reps. The exact % of RM will depend on your f squat : b squat ratio; however, a general guide would be to complete 5 reps on front squat with 2 'reps in reserve', then perform 10 reps on the back squat straight after. You want the last set (3 reps on front squat) to feel like a 3RM...then get into the back squat and take 6 reps (or even up to 10 reps if you can while maintaining form!).

@@CoachFmt thanks!! Will try it this week

@@lucasfranceschini7952 nice - let me know how you go 🙌

Next one in the series will be all about the legs 🙌

@@CoachFmt thank u I love ur video they help me to improve my performance

If you’re tight on time and can’t do a lift into a rugby session (no gym at the club), you could follow another split and programme. Something like this might be a more manageable structure for you: Monday - Full body gym session Tuesday - Rugby (speed warm up) Wednesday - Off Thursday - Rugby (speed warm up) Friday - Full body gym session Saturday - Upper pump session (or insert work-on) Sunday - Off