My best neck exercise I got a bit of shit for posting tier lists. But for me, they’re a useful thought experiment. They help answer: In most situations, what exercise gives you the best bang for your buck? Take the neck. It has roughly 20 muscles and 4 main actions: -

This voicenote got me 🥹 Only coaches will get this - Best feeling in the world. Jack torn his ACL skiing in January 2025 (Fuck skiing) He decided not to get surgery Instead, rehabbing it with me Alongside the free physio we offer at JTP with Laura There’s been ups and

The best upper power exercise you’re not doing. Most athletes use exercises like speed bench or landmine punches OK exercises. But as you’re not throwing the bar - You have to decelerate as you reach the top IMO: bench throws are a better alternative And the research seems

“Train like an athlete, not like a bodybuilder” Is an overused, misunderstood, and over simplistic term. But it does hold some truth. It doesn’t mean neglecting basic hypertrophy and strength work. That’s stuff is incredibly valuable. Yet, it does mean taking a more balanced

If you want a brutal training session, do 5,000 box jumps Even better, run a marathon with a fridge on your back Hard work doesn’t always equal effectiveness

Contact athletes: impress your coaches, not gym bros.

5 - The five forwards with the best gainline success rates in this year's @SixNationsRugby (min. 10 carries): 79% - Henry Pollock 🏴󠁧󠁢󠁥󠁮󠁧󠁿 75% - Joe McCarthy ☘️ 70% - Alex Coles 🏴󠁧󠁢󠁥󠁮󠁧󠁿 69% - Francois Cros 🇫🇷 69% - Ewan Ashman 🏴󠁧󠁢󠁳󠁣󠁴󠁿 Punchy.

Future of neck training? I used to think neck training reduced concussion risk. Now I think its effect is small, if it exists at all. Back in the early 2020’s there was a study flooding instagram: “For every pound of neck strength, odds of concussion is reduced by 5%”

Contact athletes, avoid: Size without strength Strength without explosiveness Explosiveness without speed Speed without capacity Capacity without skill

Bench throws might be the most underrated upper-body power exercise. I rate med-ball throws — they have their place — but they just don’t deliver a strong enough power stimulus. Bench throws, on the other hand, let you load in multiple ways and give you a true plyometric

Do more bench throws.

Collision dominance is predicted by… your momentum — Mass × velocity. So if you want more power in contact: Don’t just get bigger. Get faster. Train speed 1–2x per week. Distance per sprint: 5-30m Rest per sprint: Full rest period Distance per session: 120-240m

Train like the athlete you don't want to play - sprint fast - lift heavy - build an engine - study your sport like a PhD - do extra skill work - eat like an adult - ignore social media fads Screw playing that guy.

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What happened to tib raises?

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

Bench + Squat 1RM of Pro Rugby Players Here’s the average numbers from available data: Forwards: - Weigh: ~116.5kg - Squat: ~197kg - Bench: ~146kg Backs: - Weigh: ~95.9kg - Squat: ~178kg - Bench: ~135kg They’ll be large differences between positions Like prop vs back row

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2 Best Hip Flexor Exercises In sprinting, your hip flexors need to be strongest When the leg is behind you Therefore it’s important the exercise: A) Gets you into that range B) Loads it sufficiently in that range Hip flexor fall backs are great for this (Plus you get bonus

Most athletes don’t need a new hack. They need to: - sprint fast - lift heavy - build an engine - study their sport like a PhD - do extra skill work - eat like an adult and ignore social media fads.