With pre-season upon us I wanted to share a few success stories about the excellent results we’ve had with amateur rugby clients and what you can learn from them to improve your own game.

Meet Ed

Ed approached me for a progressive 16 week pre season rugby programme a couple of years ago. We had two personal training sessions a week and focussed on sprint sessions and strength work in the gym. We phased this into two periods, Initially we focussed on hypertrophy and body composition and then for the last six weeks we worked on relative strength and power.

Ed before Training

Ed four weeks into training

Ed after 16 weeks of training

Results

Ed was a driven client and it was easy to establish clear SMART goals with him. As a man with a pig farm in the family we didn’t need to worry too much about him hitting his protein and fat goals (he once ate 8 sausages after a training session). Therefore our greatest achievement was to encourage Ed to eat smaller meals more often and to have breakfast – although he still refuses to call it this in principle, preferring the term ‘morning lunch’ instead.

Ed’s cardiovascular fitness and his strength improved beyond all recognition. His wife assures me that he can also now get out of bed without making old man groaning noises. It was a delight to work with Ed and I hope his case demonstrates the many genuine benefits to personal training for sport or healthy living. I’m afraid I was however unable to influence Ed’s fashion sense.

This is what Ed had to say:

I approached Dave Thomas for a summer of personal training primarily because of his rugby knowledge as I wanted to be in the best shape possible for the start of the new season. I wanted a PT who understood the game, and was experienced in the kind of training methods needed for my playing position. Dave did not disappoint. After a series of assessments, I embarked on a programme that targeted a number of related areas – strength, speed, power, flexibility, stamina, etc. The training was never dull, comprising gym work, track sprints, and plenty of circuits in Greenwich Park. The results have been fantastic, and fully justified the personal and financial commitment needed for a 16-week programme.

While the improvements are gradual, a look at the performance matrix and ‘before and after’ photos really highlight what can be achieved over an extended period of time. The other important aspect is education. Dave not only trains you, but also teaches you the theory and best practice behind his methods. I now have the required knowledge to train effectively by myself, and maintain the fitness levels I have achieved. Engaging a personal trainer is something I should have done a long time ago. I am already looking forward to working with Dave next summer to take me up to the next level.

Meet John.

John approached me for a progressive 12 week pre season rugby programme this year after only playing rugby for one season. His programme comprised of one personal training session a week, a programme of Biosignature modulation, regular technical sessions with Neil McMillan and also a fortnightly soft tissue session with Jake Thackray. John also followed a specific training programme written for him outside of the gym twice times a week. We followed a programme of German body composition training and then a strength training programme similar to Jim Wendler’s 5,3,1 protocol. Form was key with John as although he could shift decent weights around initially, with good form his lifts dropped substantially.

John four weeks into training

John now

Results

You can see some of John’s training here:

This is what John had to say:

Jake Thackray Testimonial

“Jake’s professionalism is second to none. Within 20 minutes he managed to isolate the injury and begin treatment. After one session I couldn’t believe how much better I felt. At the end of the session we talked through the injury and what we would have to work on in the coming sessions as well as going through thoroughly with me my understanding of the injury as well as the exercises and stretches I would need to do to get back to 100%. Without Jake I really don’t believe I would have been able to play Rugby at the standard I do.”

Neil McMillan Testimonial

“Great session, enjoyed it massively; I’d advise it to anyone. In 10 minutes I improved more than in the last 2 years.”

Dave Thomas Testimonial

“Just want to say again, thanks for everything mate it’s been a pleasure to train with you.”

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1. Client of the Week Demonstrates the Importance of Strength Training
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3. Eat Clean, Lift Heavy, Get Bigger II – Back with a vengeance
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5. Dave’s “all star” rugby debut