Built With Irons

Built With Irons Rugby performance coaching: strength, power, speed and conditioning.

Programmes built around real rugby demands — contact-ready, fitter for longer, harder to break.

03/09/2026

Strength testing for a new Block 📈

Buzzing with the numbers I’ve hit this week with minimal gym for over a month and a long period in a calorie deficit as well as training around a nerve injury.

1RM TESTING AND AIMS 🔋

SQUAT: 180KG - 225KG
BENCH: 140KG - 165KG
CHIN UP: 75KG - 90KG
DEADLIFT: 180 - 225KG
MILITARY PRESS: 85KG - 100KG

Weighing in around 88-90kg. Want to keep this weight and see numbers go up.

Main aim? Sub 4 1200m… that is for another time 👀

strengthandconditioning

August 2026 ✅🔑What a mental month. UR7s North and Midlands camps. First Summer of Gamebreakers Rugby Camps. Mobility, Gy...
01/09/2026

August 2026 ✅🔑

What a mental month. UR7s North and Midlands camps.

First Summer of Gamebreakers Rugby Camps.

Mobility, Gym, Coaches touch, S&C testing and talks.

Rugby Rugby Rugby 🏉

Love that I get to do what I love week in week out.

01/09/2026

Your fitness has floors. Most players only train the top one.

Aerobic base: The floor that holds it all together.. easy running, conversational. Boring, but it’s your recovery engine between rucks, carries and sprints.

Threshold: hard but sustainable. Where you learn to clear the burn instead of drowning in it.

Glycolytic: the 20 to 90 second phase of play that won’t end.

ATP-PC: ten seconds of full gas. The line break, the chase, the hit.

RSA (Repeated Sprint Ability) sprint, recover, sprint again. Forty times.

Here’s what most players don’t understand…

RSA isn’t something you train. It’s what appears when the floors underneath are built.

Sprint one comes from the top. Sprint two onwards is paid for by the bottom floors.

The player who only does hard sessions gasses in the last twenty. They built a roof with nothing under it to support it.

The bigger your base (Zone 2) the bigger the other floors that sit on top can be.

Address

13 Norwood Court
Newcastle Upon Tyne
NE128AF

Telephone

+447414144028

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