during the round 14 NRL match between the Wests Tigers and the South Sydney Rabbitohs at ANZ Stadium on June 12, 2015 in Sydney, Australia.

An upper body strength/power training session. A session that is useful for sports that require high levels of force to be produced at fast speeds in the upper body. This could be collision or combat sports where force is directed into an opponent or many opponents at once.


A1) Bench Press 3×3
A2) Standing Med Ball Chest Pass to Broad Jump 3×4

B1) Bench Pull 3×5
B2) Banded Bench Pull 3×5 (Fast!)
B3) Med Ball Slam 3×5

C1) Band Woodchop/Rotation 3×5/side
C2) Single Arm Rotary Med Ball Chest Pass 3×3/side

Try this and let us know what you think!