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Tom Arms Folded

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Top Marks for Lower Traps = A Bigger Bench & Back (including 15 wk program)

Build a bigger back…and bench by hitting this overlooked muscle   Traps are great! They give you that thick powerful, yoked look. In many respects though that IS the problem. When we think traps we think of the upper trapezius. The chunk of muscle that sits between our shoulders and neck. This is the only …

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A One-Day Field Test Battery for the Assessment of Rugby Players

Introduction   One of the most important aspects of sport science and coaching is the ability to make accurate measurements (Hopkins, 2000). Testing deals with detailed examination of the characteristics and properties of an athlete (Stone et al., 2007). Physiological monitoring can provide the coach and sports scientist with an objective and reproducible means of …

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Modified Strongman Training – The ultimate training protocol to get you ripped and jacked

The many benefits of Modified Strongman Training (MST) Competing in Strongman requires strength, power, speed, agility, endurance and all in ‘functional’ activities. Functional, that is, if you need to drag a Boeing 747 anywhere. Given the impressive feats of strength and the physiques on display (think Mariusz Pudzianowski) it is no surprise that this mode …

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Body Part Specialisation – A strategy for rapid growth

Stubborn body parts…we all have them. Certain muscle groups just don’t seem to grow at the same rate as others. It can be frustrating. Rather than feeling sorry for yourself (and those lame lagging muscles) do something about. One great strategy is a specialisation phase. This is a period of time (usually 2-6 weeks) where …

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