Sledge Strength | Sport & fitness instruction

Sledge Strength

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25.01.2022 = > Robustness, Resilience, Capacity circuits. Goes by many names But the underlying idea is the same.... The aim of the inclusion of these circuits are to target certain areas within the body that are more prone to injury within rugby. And increase the resilience of these areas to injury. In addition to a solid, well structure strength and conditioning program. I find these are very useful. For the off-season I like to use these as a in more of a ‘capacity’ prescription. Meaning, longer duration isometrics, higher reps etc. If we look at what are the key injury sites within rugby studies show that: shoulder (18%) knee (13%) thigh (12%) ankle (12%) Therefore, when programming these circuits I look at exercises that will target these areas and: Build strength and capacity in the muscles and tendons surrounding the joint Develop Strength in end ranges or vulnerable positions. Train body awareness and proprioception to better control ones own limbs etc. Comment your thoughts below #rugbystrengthandconditioning #strengthandconditioning #athlete #highperformance #rugby #rugbyleague #offseaon #offseasontraining

25.01.2022 ! @thomasgarrido Aka "The Peruvian Nightmare"... Aka "The Chilean Bull" Impressive results from the big man and stoked that he got the results he wanted out of the program. The Off-Season is about getting yourself right for Pre-Season and working on improving your athletic ability. And Tommy did just that. Power numbers were up, strength numbers up, body comp improved! BUT most importantly his movement mechanics improved drastically from day 1. Which is something most players unfortunately miss. So thankful that I am in the position I am in to help players strive towards their potential. If you want to improve your Athletic performance for next year. Send me a DM and we can look at your options! ---- #monster

24.01.2022 !! In sport you are rarely in the same situation twice. Nor do you find yourself in advantageous positions all the time. This is why I look at expanding my athletes movement ‘toolbelt’ or ‘literacy’ as a vital piece of the athletic performance puzzle.... The goal here is to expose the athlete to a large variety of different locomotive patterns and get them proficient in displacing their centre of mass efficiently. The goal is to have the comfortable in whatever situation they find themselves in on the field. Here is an example of a simple crossover run to stick drill which is one of the first drills I will expose my athletes to in a change of direction/agility progression. Usually will find this pattern when tracking in open space. DM me if you struggle with movement mechanics and want some help! #speed #rugby #athleticperformance #strengthandconditioning #movement

24.01.2022 Want to unlock your ? ... Slide into my DMs ... ... remaining for 2021 season preparation ... .. ... #athlete #monster #rugby #rugbyleague #athletictraining #strengthandconditioning See more

21.01.2022 2020 Offseason program official start date is 26/10/20! If you are a rugby union or rugby league athlete that is looking to skyrocket their physical preparation for the 2021 season then look no further!... This program looks after it all so you can just focus on training! We provide nutritional support and guidance, supplementation and world-class training! If you want to improve your: On-Field Speed Power expression Strength Injury Resilience Then reach out via DM to confirm your spot. THIS PROGRAM IS STRICTLY LIMITED TO 6 ATHLETES. Registration closes on 19/10/20

21.01.2022 Being aggressive in acceleration is a trait that a lot of athletes struggle with. A lot can understand the technical model but struggle with pairing that with ‘aggression’. Speed is Violent But Graceful.... For me, being able to aggressively drive the limbs combined with correct postures (within a bandwidth) is the formula to a successful and powerful acceleration action. Share this if you DONT struggle with aggression .... #acceleration #speed #rugby #athletictraining #athlete #highperformance #strengthandconditioning #coach

21.01.2022 Don’t just SURVIVE. THRIVE!

19.01.2022 ? Creating space is the most vital factor in agility and offensive oriented play within sport. In my agility progressions I start with teaching the athlete how to displace their centre of mass. Along with understanding good postures and positions to effectively direct force to create space.... This lateral load and hit drill I use extensively within my progression particularly early on. Having the athlete load the inside edge of the outside foot and drive into the wall. Carries over well to an aggressive cut on the field and shuffle pattern. Drop a below if you want more agility content!

17.01.2022 My In-Season Upper Body Strength Session. Example for any players wanting to continue to gain throughout season and perform at their best come Saturday! Focusing on Rate of Force Development this block (RFD). Here is some footage from my workout today. The aim is to move light and moderate loads fast! 1) Prep work... 2) 5 sets a. MB Drops x 3 b. Reactive MB Slams x 3 c. Hollow Rocks x 10 (not shown) 3) 4 sets a. Banded Bench x 3 @ 75% b. Plyo Push Up x 3 c. KB Passover’s x 10EW (not shown) 4) 4 sets a. Pendlay Row x 6 b. HK Landmine Press x 6ES c. KB ‘A’ Hold x 30s ES 5) Wesley Snipes (not shown) See more

15.01.2022 This Summer Holidays @power.athletic and I will be running 2 weeks worth of Speed and Agility training for youth athletes.... If you want to improve your: Speed off the mark Acceleration mechanics Be more agile on the field Learn change of direction technique. Game Scenario decision making Then this is the camp for YOU! We are running 2 groups. 2 Days :U11-U14s $60 3 Days : U15-U17 (Rugby Union & Rugby League only) $75 Please head to the link in my bio to register your interest!

15.01.2022 - & I keep my speed drills really simple for team sports. Add the PVC to reinforce good posture and trunk control so the athlete can focus on a stiffness on ground contact. Once an athlete can show proficiency in the drill patterning I really start to hammer down on having stiff ground contact with minimal deformation in the ankle, hip and knee. ... This ensure that majority of the force you are producing is going back into the ground and propelling you forward. Instead of seeing energy leakage through poor positioning. Give it a go and let me know what you think! What’s a go to speed drill and why? Comment below .... #speed #rugby #athleticperformance #acceleration

13.01.2022 ! Progression I like to use from our wall based drills and the standard 1st step projections. Specifically loads the hip extension pattern and forces the athlete to overcome a greater amount of inertia to get moving forward! ... = Power gains Also like this as a feedback tool if you find yourself short changing your initial projection. The band pull you back makes you really drive your hips forward. There are some spaces left in my Weapon Speed group. Tailored to field sport athletes to get you motoring this season. DM to Join! #speed #acceleration #rugby #rugbyleague #sportsperformance #strengthandconditioning #highperformance

13.01.2022 . ? The crossover step is one of the fundamental movement patterns that is expressed on the field.... This is pattern we often see when a play is starting a backtrack whilst tracking the play, Moving diagonally, Or quickly stopping and changing direction back to where they came. I used this basic crossover drill to initially teach the athlete how to ‘throw’ their hips lateral off the outside edge of the inside foot. Progressing from here we are looking at using the trailing leg to strike down behind the midline to projection laterally. This is just another movement tool to add to your toolbox of movement so you are able to attack any situation the game throws at you and still find yourself in a advantageous position. Do you struggle move laterally? Drop me a message and I’ll see if I can help you out! #changeofdirection #changeofdirectiondrills #multidirectionaltraining #multidirectionalspeed #strengthandconditioning #rugby #rugbystrength #rugbyleague

11.01.2022 & ----- DM to secure your training spot this OFF-SEASON ----- Athlete: @deonevansao ... : @barnabydownes : M.a.a.d City - Kendrick Lamar See more

11.01.2022 Weekly training plan example for in-season rugby! Set yourself up for success this season!

08.01.2022 ! Swipe for the average results across the group! After the year we have had was great to still be able to run the Off-Season program this year for the 2nd year running.... Great results across the board from an awesome group of athletes. Was a pleasure taking these guys through the 6 weeks, exposing them to what a well-run, professional program that looks after all aspects of performance can do for their development as players. A big thanks to @evolvehumanperformance for taking care of the nutrition side of the program making sure the lads were fuelling themselves properly @trueprotein for supplying top-tier supplements And @cronulla_strength_movement for access to a great space to train out of! Wish the athletes all the best of skill in their respective pre-seasons and season for 2021. Bring on Monster 2021!! E.A.T #strengthandconditioning #offseason #MONSTEROFFSEASON #athlete #athletictraining #highperformance #rugbyleague #rugby #training #acceleration #changeofdirection #strength #power

08.01.2022 ? I use the phrase ‘expand your toolbelt/box’ alot. Alot.... This is because I believe it is vital for success in field/court sports. Very rarely do you accelerate from a static or linear position during a game. Being able to get to accelerative positions from a variety of positions can and will separate you from your opposition. Do you struggle getting to acceleration? Lateral Movement? Drop a below and I’ll help you out! #acceleration #athlete #changeofdirection #rugby #strengthandconditioning #athleticperformance

08.01.2022 WORK. Video out THURSDAY giving you guys a bit of an insight into a Change of Direction session during the Off-Season this year! E.A.T... #strengthandconditioning #rugby #rugbyleague #MONSTEROFFSEASON #highperformance #athlete #athletictraining #changeofdirection

06.01.2022 - -- Let's E.A.T -- DM to register for the Weapon Speed Group/Online ... -- @barnabydownes See more

04.01.2022 Wanna accelerate into and through contact? An exercise I used a lot in my acceleration progression and sessions. ... I love the resisted a-run as they: Overload the accelerative phase of sprinting Places the athlete in a acceleration lean position against resistance. Athletes get an extensive exposure to the first 1-3 steps of a sprint Forces the athlete to overcome inertia to move forward. If they don’t apply force efficiently they ain’t getting no where! Reinforces Piston action for the thighs and low heel recovery Develops and Strengthens capacity in the hip musculature Give em a try and let me know how it goes .... #acceleration #speed #sprinting #rugbystrengthandconditioning #rugby #strengthandconditioning #athlete #athletictraining #athleticperformance

03.01.2022 Speed is a Skill as much as a physical attribute! Spend time practicing and getting QUALITY reps in the tank #acceleration #speed #strengthandconditioning #highperformance #athlete #athleticperformance

03.01.2022 CRICKET OFF-SEASON PROGRAM. For the first time I will be running and off season program specifically for CRICKET. Designed to have you physically prepared for cricket season! Since this is the first time I am running this program I will be pricing it at 50% off for the first 5 athletes!!! Please email [email protected]... Or DM me to book in a quick call to see if this is the program for you! Limited to 5 athletes so get in quick!! See more

02.01.2022 Getting to that 45(ish). Partner falling starts are a start variation I like to utilise for a few reasons:... 1 Starts the athlete in a attack angle beneficial for acceleration 2 Unlike the non-partner variation I find athletes use their momentum and angle to a greater degree (we see less ‘catching’) 3 Prior to starting the athlete adopts a solid postural position (straight line ear to heel) 4 Is a lot of fun. Watch till the end to see @evolvehumanperformance with some great tekkers Try this one with a partner next speed session and let me know how it goes! #speed #acceleration #rugby #rugbyleague #strengthandconditioning #highperformance

01.01.2022 - Immediately after rugby season or any season for that matter my philosophy is to keep the ball rolling! However instead of jumping straight into a targeted, performance driven off-season program ( ). I like to take my athletes through a 2-4 week block of what I call RESTORATION. The whole aim of this block is to: Refresh and take a break from hard driven training... ROM Tissue Capacity /resilience Reinforce/Groove movement mechanics Recover from season niggles Maintain Work capacity and strength through various means Understanding that athletes have just gone though a tough in-season period and they are more than likely banged up in some way or form, as well as mentally fatigue around training. Post season is a perfect time to try something new, get your conditioning from something other than shuttles and long runs and enjoy training a bit more! Here is an insight into one of my training days post season. This is a lower body session. Looking for controlled movement in deeper ranges of motion, neuromuscular control and reinforcing positions in landings as well as running. Whilst stimulating the tissues in a low-intensive manner. Thoughts? Comment below