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Two days after a match, the goal isn’t to bury our athletes in the weight room. It’s to support recovery while maintaining the physical qualities they need to perform.

Our GD+2 lift focuses on:

🔹 Moving the upper and lower body through a full range of motion to restore mobility and promote blood flow.

🔹 Maintaining upper-body pushing and pulling strength without excessive loading or unnecessary fatigue.

🔹 Addressing the adductors, rotator cuff, and shoulder musculature to maintain strength and movement quality in areas heavily involved in rugby.

🔹 Using controlled, low-fatigue training to get athletes moving and prepare them for the next training session.

The bigger picture: GD+2 isn’t about creating another training stimulus that athletes need to recover from. It’s about maintaining key physical qualities, promoting movement after the match, and managing fatigue so we can train hard when it matters.

#strengthcoach #rugbystrength #rugbytraining #strengthandconditioning #athleticperformance

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WINGATE ATHLETES !!🐶
We need YOUR help!
Fill out this form for our big project for the new Truth Center!
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The goal of in-season training isn’t to win the weight room. It’s to keep athletes performing on the field. 🏉

That’s why I use OVR Jump to help guide daily training decisions with my D1 rugby athletes at Wingate.

Here’s how it works:

📊 Before every lift: Each athlete performs 3 countermovement jumps. I compare their average jump height to their baseline from their previous 5 lifts.

🟢 GREEN — Within ±5%: Proceed as planned.

🟡 YELLOW — 5–10% below baseline: Proceed with caution. Depending on the session, I might remove a set on strength day or a rep on power day. On a recovery day, the session may stay the same.

🔴 RED — More than 10% below baseline: Significantly reduce training demands, prioritize recovery, and restore range of motion as needed.

If an athlete is RED the day before a game, I’ll also communicate with the coaching staff to discuss their overall readiness and whether their playing load needs to be reconsidered.

The important part: A jump test doesn’t predict injuries or tell you exactly how an athlete feels. It’s one piece of information that helps me make better decisions alongside athlete feedback, training history, and the demands of the week.

The goal isn’t to avoid hard training. It’s to know when to push, when to adjust, and when recovery needs to take priority.

#rugbystrength #rugbyperformance #strengthandconditioning #sportsscience #ovrjump

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Wingate Sports Performance is keeping something big from you guys…
Stay Tuned 👀

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Scrums, mauls, and lineouts pile up massive axial loading on a rugby forward’s spine long before they ever touch the weight room.

💪 As S&C coaches, our primary job isn’t just making athletes strong—it’s managing cumulative fatigue and protecting our players.

That’s why we swapped heavy back squats for belt squats with our forwards. Here’s why:

🏋️ Spinal Preservation: Game play places immense compressive stress on the spine. Adding 405+ lbs of bar weight on their backs in the gym is an unnecessary risk when we can drive max lower-body strength through a belt without loading the spine.

🔋 Smart Programming: By eliminating redundant spinal fatigue in the weight room, we keep our forwards fresh, healthy, and physically resilient for game day.

Training should enhance performance on the pitch, not break players down. Train smart and manage the load.

🏉👇How do you manage spinal fatigue with your collision-sport athletes?

#rugbytraining #strengthandconditioning #rugbystrength #rugbyperformance #strengthcoach

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Last day/week of eccentric work for @wingate_flagfb

Upper Day Program:

Athletic Development
A. MB OH Toss 2x12
B. Scap Push-Up 2x12
C. Bear Position ISO 2x :30
D. 3 Way Band Pull Apart 2x12e

1A. BB Incline Bench 5x3 (:03)
QB’s: DB Incline Bench 5x3 (:03)
1B. DB Glute Bridge Floor Press 4x3 (:03)

2A. Weighted ECC NG Pull-Up 4x3 (:03)
2B. Banded Horizontal Abduction 4x6e (:03)
2C. Banded Tricep Extension 4x12 (:03)

3A. SA Bench Supported Row 4x6e (:03)
3B. Banded Shrug 4x12

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Year 1️⃣

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Lifts lately.

Follow to see:
🤙 How I split up Forwards and Backs each lift
🤙 How I make sure my athletes are fresh before games
🤙 How I approach Monday’s recovery lift after games

#strengthcoach #strengthandconditioning #sportsperformance #rugbytraining #rugbystrength

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Fun regeneration session after a big 6-0 win. Working with some deep tier plyos, isometrics, and mobility.

The goal was to:
- Mobilize and restore movement quality
- Load the tendons and reduce stiffness
- Leave feeling better than we arrived

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Champs back to work 💍
@wingate_flagfb

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Never forget what happened 🇺🇸. @wingate_wlax @wingatemlax and @wingatesportsperformance all showed their support by running the steps!

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First 2 weeks in the books.

On to more specialized work. Safe to say the guys “feel special” with forwards and backs having different lifts.

#strengthcoach #sportsperformance #rugbytraining #rugbystrength #strengthandconditioning

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