Every coach does not need to have a six pack, a 180 kilo bench and be able to run a 4 minute mile. We can leave trying to be a jack of all trades to people who don’t want to be the best at anything.

Yup Im talking about crossfit. On a side note Rich Froning the current crossfit champ would have come second at the american weightlifting championships. He is an athlete

What is important is that if you’re going to train people then you should make sure you not only know what you’re talking about but train smart, hard and consistently on the gym floor yourself. You don’t need to be stronger than everyone you work with but (god know I have guys who bench 20-30kg more than me on any given day) you need to be an example in attitude, commitment and technique.

IMG_0390
Mostly a commitment to squatting even when your back blisters for me

So to give you guys an idea of what’s going on for me in the gym.

How I train, what exercises I do and why I do them.

The first thing I need to point out is my goals are not rugby related anymore. I train for powerlifting and strongman. Because of that my training reflects my goals (maximal strength in the squat, deadlift, bench and overhead plus carries/throws etc). So my training isn’t necessarily what yours should look like although strongman work does rock for rugby.


Here we go. I use a modified 5/3/1+ template as my go to template which I just intersperse with challenges for myself (I like a smolov cycle at least once a year, recently did Dan John’s 10,000 swing in 4 weeks program). I’m not going to go through exact weights or percentages if you want to find them ask me in the comments or the 5/3/1 program is online and you can find it easily. I use a base training max of 85% of my 1RM each time I come back to this cycle which gives me a few weeks without working too heavy and gives me space to grow into the weights again. This is how my week is laid out

Day 1 – Squat Day 2 – Log Clean and Press Day 4 – Incline Axle Bench Day 5 – Deadlift Day 6 – Strongman events
3/5/1+ dependant on week 3/5/1+ dependant on week 3/5/1+ dependant on week 3/5/1+ dependant on week 3 exercises.Could be anything from a max rep keg press to max effort axle deadlifting
Work to daily max Work to daily max Work to daily max Work to daily max
Back off sets. Max reps at 1st work set weight Back off sets. Max reps at 1st work set weight Back off sets. Max reps at 1st work set weight Back off sets. Max reps at 1st work set weight
Deadlift 5(10) @ 50/60/65% dependant on week Incline Axle Bench 5(10) @ 50/60/65% dependant on week Log Press – 5(10) @ 50/60/65% dependant on week Squat – 5(10) @ 50/60/65% dependant on week
Back Extensions 5(10) with 15kg bar Yoke Carry 3/5/1+ Farmers 3/5/1+ Bent Rows5(10) @ 85%

Then I’ll do whatever else I feel like, GHR, Leg Raises, Ab rollouts, heavy rows, pull ups, dips etc etc. I pretty much never do direct arm work because I just don’t enjoy it (and I suck at it). What I’ll be doing is every week I’ll be putting up something about my workouts and what I’m doing.

Any questions about anything I’m doing or why I’m doing it please ask.

Alex