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Wed 1 Jun 2016 | 11:23
Develop Elite Speed In Any Gym - Treadmill Push

8
Comments

We at Rugbydump Academy know that some guys simply don't have access to the amazing facilities that the pros do, so this week S&C Coach TJ Jankowski shows us how to build effective power using a simple treadmill.

If you've seen elite level rugby players train, you'll probably have seen them use sleds. They are an amazing tool to build power, acceleration and sprinting technique.

They force your body in a position that is really difficult to replicate - but I've found a way!

All you need is access to a treadmill and you can do this great technique to build power for the rugby pitch.

As stated in the video, really focus on the technique and mechanics before just trying to push as fast as possible. Perform short 4-10 reps of less than 10 seconds, make sure you get full recovery, and watch your acceleration on the pitch go through the roof!

About TJ Jankowski

TJ Jankowski is a former international rugby player for Poland rugby, who achieved their highest world ranking of 23 whilst he was part of the team.
Never the most talented player, he attributes the majority of his success to the hard work he put in at the gym, kitchen and training paddock. 

It was this reward from hard work that led him to become a coach and help other achieve greater success than he could. He prides himself on coaching and creating plans for people in the real world, not with robots.

TJ has worked with international rugby players from 4 different continents and we are thrilled to announce that he can help you as part of the Rugbydump Academy

Posted By: tjjankowski

8 Comments

  • drg
    11:36 AM 07/06/2016

    Good point actually... I suppose if you just ambled off afterwards looking like you'd gone to the gym (for a sip at the drinking fountain) then perhaps they'd have different views...

  • stroudos
    9:23 AM 06/06/2016

    Ha! Yes I can imagine that. Luckily I'm not too self-conscious and on top of that people are always doing weird shit - *cough* I mean innovative training techniques - in my gym so it probably didn't look that unusual. I reckon if anyone did watch, when they saw the state I was in after just a few minutes of this they'd have recognised it as a decent exercise.

  • stroudos
    9:20 AM 06/06/2016

    TJ, just to clarify, I bloody loved it mate. Will definitely be adding to my regime.

  • tjjankowski
    6:02 AM 05/06/2016

    Doc, some treadmills can be loud and make a tremendous scene, not good. Often the noise comes from feet slamming the ground, for sprint tech you want to avoid this anyway, rather push the belt away and drive your leg through. Hope it helps

  • tjjankowski
    5:59 AM 05/06/2016

    Glad you liked it (or hated it.... not too sure). Most gyms will have self-lubricating treadmills that require little maintenance so IMO you wont be doing damage to the machine at all doing this. I've also been using it on myself and clients for years with 0 trouble.
    Admittedly some gyms may get the hump with you, and whilst they wont just kick you out, they may tell you to stop

  • rugbydump
    8:11 PM 04/06/2016

    Will get TJ to respond to this. it was something I also thought when initially seeing it. I'm sure he wouldn't be doing it if it was harmful but it's certainly worth checking to make sure. Might save you all some money on repairs too.

  • drg
    9:52 AM 03/06/2016

    On the note of wrecking the machine, I too had this concern....

    Was your gym near empty? Or were there a few of you trying this out?

    I can't help but think unless I can satisfy either of the above then I'll look like a massive tw@ and probably provoke someone into wandering over to tell me that it has an 'ON' button....

  • stroudos
    8:53 AM 03/06/2016

    This is excellent. Felt very close to the feeling of sled-shunting.

    Had a crack at it yesterday lunchtime. Was still shaking at my desk two hours later.
    I did 10 reps of 10 seconds, with about 20-30 seconds rest between each one - really needed it on the later ones.

    Are we quite sure that doing this won't wreck the machine? Don't want to get kicked out of my gym...

    Next in the series: how to replicate the tractor tyre flip, using only a pair of dumbells and a weightlifting belt.

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