What actually improves performance 👇

S&C Propaganda I’m not falling for: -Nordics preventing hamstring injuries -Bodybuilding isn’t functional -Being neurotic about sprint mechanics -Loaded jumps are top tier ‘power’ training -Metrics don’t matter -Zercher squats are ‘sports specific’ -Fascia as a training

There are no magic exercises for contact athletes But, my god, hops are close 5-step progression: 1️⃣ Hopscotch: 3-4 x 6-10/side 2️⃣ *Low intensity vertical hops: 3-4 x 6-10/side 3️⃣ **High intensity vertical hops: 3-4 x 4-6/side 4️⃣ Low intensity horizontal hops: 3-4 x 6-10/side

Supplement Tier List for Contact Athletes 👇   S: Well researched, safe, and most likely to have biggest performance enhancing effects   A: Well researched, safe, and great performance enhancing effects   B: Well researched, safe, and have good performance enhancing effects   C:

Power Exercise Tier List for Contact Athletes Power is an overgeneralised term Power is NOT ‘defined’ as force times velocity Power is defined as the rate of doing work When you look at it through that lens, it becomes obvious how often the term is misapplied For example,

My Top 3 Power Exercises (if I could only pick 3) There’s obviously a large amount of context missing here But for most athletes, in most cases - these work If you want to see my review of 20 exercises See my tier list post from earlier this week

5 Exercises that NEVER leave my programs Do these for big, strong, powerful, and fast legs What ONE exercise would you add?

I think landmine punches suck (do these instead) You’re not actually throwing the barbell — so you have to decelerate at the end That kills power output. Landmine throws are better... But personally, I rate Smith machine bench throws as the GOAT for upper-body power 💥 Want

Chocolate Milk > Sports Drinks 🥛⚡ Choccy milk is an elite recovery drink for athletes 3 Choccy Milk Rules: 1️⃣ Low fat only — fat slows absorption 2️⃣ Target a 3:1 or 4:1 carb:protein ratio 3️⃣ Best after tough sessions or 2-a-days Help each other out 👇 Drop your go-to

Me getting into an Uber: "how’s it going?" Me getting out of an Uber: “So it's 150m of sprints per session, 50 bounds or hops a week, spam upper-body armour (neck too), squat heavy 1–2x, RDLs and seated hams weekly, eat like an adult, sleep 8 hours, study your sport like a