Adam Innes Performance
Partager
I help athletes become bigger, faster, stronger and fitter. Head coach @ffrxiii & @toulouseolympiquerugby
DM 'Athlete' for coaching
🏃♂️ THE 3-PRONG HAMSTRING SYSTEM 🏃♂️
Most athletes train their hamstrings.
Few athletes train ALL aspects of hamstring function.
A Nordic.
An RDL.
A Leg Curl.
They’re all great exercises…
But they’re not training the same thing.
That’s why I like to organise hamstring training into 3 distinct buckets:
🟠 DISTAL BIAS
Knee-dominant hamstring work.
🔵 PROXIMAL BIAS
Hip-dominant hamstring work.
🟣 INTEGRATED BIAS
Exercises that combine hip and knee function at higher velocities.
📅 PRE-SEASON
I typically train hamstrings 2x per week.
My goal is to expose athletes to:
✔ Distal
✔ Proximal
✔ Integrated
while also progressing through:
✔ Eccentric
✔ Isometric
✔ Dynamic / High-Speed Concentric
📅 IN-SEASON
I simplify things.
Usually 1 session per week.
Usually 1-2 exercises.
The emphasis changes throughout the season based on:
✔ Injury history
✔ Strength deficits
✔ Individual needs
✔ Training load
But regardless of the exercise selection…
⚡ NOTHING REPLACES SPRINTING ⚡
Strong hamstrings are important.
Resilient hamstrings are important.
But the ultimate goal is fast, resilient hamstrings that perform at speed.
What would you add to the system? 👇
07/06/2026
🏉 HIGH-PERFORMANCE NUTRITION
Most athletes overcomplicate nutrition.
They chase:
❌ The perfect diet
❌ The latest supplement
❌ The newest trend on social media
Meanwhile, the best athletes focus on the fundamentals.
🥩 Protein for recovery and muscle growth
🍚 Carbohydrates to fuel training and performance
🥑 Healthy fats to support hormones and overall health
💧 Hydration to maintain performance and recovery
😴 Sleep to maximize adaptation and recovery
The goal isn’t perfection.
The goal is consistency.
Nutrition won’t win the game.
But poor nutrition can absolutely make you lose it.
✅ Eat enough
✅ Drink enough
✅ Sleep enough
✅ Be consistent
Keep it simple.
Recover better.
Perform better.
👇 Which area do you think athletes struggle with most: Nutrition, Hydration, Recovery, or Sleep?
🚀 THE MISSING LINK BETWEEN HAMSTRING STRENGTH & SPRINT PERFORMANCE
Most athletes spend plenty of time building stronger hamstrings.
🏋️ RDLs
🏋️ Nordics
🏋️ Razor Curls
🏋️ Hip Thrusts
And they absolutely should.
But sprinting demands more than strength.
To sprint fast, change direction, and stay resilient throughout the season, your hamstrings must also:
⚡ Produce force rapidly
⚡ Absorb force rapidly
⚡ Store and release elastic energy
⚡ Repeat high-speed contractions under fatigue
That’s where dynamic hamstring training comes in.
In this carousel you’ll find 8 of my favourite exercises for developing speed, resilience, and sprint-specific hamstring qualities:
✅ 1/2 Kneeling Kick Out + OH Punch
✅ Single-Leg Slider Curl
✅ Supine Switches
✅ Swiss Ball Tantrums
✅ 1/2 Kneeling Slider Kick Out + OH Punch
✅ Supine Kick Out + Plate Punch
✅ Swiss Ball Leg Curl
✅ Banded Tantrums
Remember:
💡 Strong hamstrings don’t always make sprint-ready hamstrings.
Build capacity.
Build velocity.
Sprint regularly.
Your hamstrings will thank you.
👇 Which one are you adding to your program first?
31/05/2026
🏉 LA NUTRITION NE GAGNERA PAS LE MATCH.
Mais une mauvaise nutrition peut te faire le perdre.
Trop de joueurs cherchent encore :
❌ le supplément miracle
❌ le régime parfait
❌ la dernière mode sur les réseaux
Alors que les résultats viennent presque toujours des mêmes fondamentaux.
🥩 Des protéines suffisantes
🍚 Des glucides adaptés à l’entraînement
🥑 Des lipides de qualité
💧 Une hydratation efficace
😴 Un sommeil de qualité
📈 Et surtout : de la cohérence semaine après semaine.
Dans ce guide, je partage les principes les plus importants pour améliorer :
⚡ la performance
💪 la prise de masse musculaire
🔋 la récupération
🏃 la vitesse et la puissance
🏉 la disponibilité tout au long de la saison
La nutrition de performance n’est pas compliquée.
Les meilleurs joueurs maîtrisent simplement les bases mieux que les autres.
👇 Quelle est selon toi l’erreur nutritionnelle la plus fréquente chez les joueurs de rugby ?
STOP TRAINING LEGS.
START BUILDING ATHLETES. ⚡️
Most lower body sessions are random.
A few jumps.
A squat.
Some accessories.
Then hope it transfers to sport.
Instead, use a SYSTEM.
🏃 A) POWER
Jump • Bound • Throw pick 1-2 exercises
3–4 x 3 reps
🏋️ B) STRENGTH
Main force producer: Squat variations, Trap bar
3–5 x 3–5 reps
🛡️ C) ARMOUR
Knee • Groin • Hamstrings
3 x 5–8 reps
⚡️ D) TRANSFER
Foot/Ankle • Trunk x1 anti core, 1x Dynamic core
2–3 x 5–10 reps
This is how I structure lower body training for collision athletes:
Produce force → absorb force → transfer force.
Train like an athlete.
Not a bodybuilder.
Save this for your next lower body session 👊
⚡️ CONTRAST POTENTIATION COMPLEX ⚡️
💪 STRENGTH IS ONLY STEP 1 💪
Most athletes get stronger…
But never learn how to EXPRESS it on the field. 🚀
This contrast / potentiation sequence bridges the gap between gym strength and game speed.
PROTOCOL 👇
🏋️ A1) Banded Box Squat
4 x 3 @ 85%
⬇️ A2) 30cm Drop Jump → Triple Hurdle Hop
No hurdles?
Replace with:
⚡ 3 explosive tuck jumps
Why this works:
🏋️ Heavy box squat → high force production + neural drive
⬇️ Drop jump → rapid eccentric braking + rebound ability
⚡ Hurdle hops → reactive stiffness + repeated elastic contacts
The heavy lift creates a potentiation effect…
Then the athlete has to immediately organize and express force at speed.
For collision athletes, strength isn’t the finish line.
The goal is transfer.
Quality high. Fatigue low. Intent max. 👊
Save this for your next lower body session.
⚡️ ELITE TRUNK STRENGTH ⚡️
4 Level Rollout Progression
Most athletes jump straight to advanced core work…
But if you can’t own positions, control force, and resist movement under speed — you’re skipping steps.
This progression builds trunk strength the way collision athletes actually need it:
✅ Level 1 — Own Position
✅ Level 2 — Control Eccentrics
✅ Level 3 — Long Lever Strength
✅ Level 4 — Reactive Trunk Strength
Progression matters.
In rugby, football and collision sport, the trunk isn’t there to create a burn… it’s there to transfer force, resist force and survive force. 🏉💥
Train it accordingly.
👇 Which level are you on?
⚡️ STOP COLLECTING EXERCISES. BUILD SYSTEMS. ⚡️
Most athletes don’t need more exercises.
They need structure.
Too many upper body sessions become random:
❌ Chest exercise
❌ Shoulder exercise
❌ Arms
❌ Whatever looks hard on Instagram
For collision athletes, upper body training should have a purpose:
🏉 A) Power → create explosive intent
💪 B) Strength → build force production
↔️ C) Secondary Strength Push + Pull → create structural balance
🛡️ D) Armor → shoulder integrity & resilience
🔥 E) Extras → traps, arms, neck & collision prep
This is the exact framework I use to organize upper body sessions with collision athletes.
Stop chasing random workouts.
Start building systems.
💾 Save this for your next upper body session.
👇 Coaches: what would you add
⚡️ UPPER BODY POWER + STRENGTH + SIZE ⚡️
Most athletes separate power work, strength work and hypertrophy.
I’d rather blend them.
Because rugby isn’t played in compartments.
You need to:
💥 Produce force fast
🏉 Absorb and deliver contact
⚡ Stay explosive late in games
🛡 Build armour where it matters
This session moves from intent → force → tissue capacity.
A1/A2:
🏐 Med ball rotation + chest pass 3x3-5
B:
⚡ Banded Bench Press 5/5/3/3/3
C:
💪 Bench Pull 5/5/3/3 + Half Kneeling Press 3x6/arm
D:
🔥 Seated lat raise 3x8 and 1/2 kneeling lat pulldown 3x8/arm
E:
🛡 DB shrug and Cable reverse fly 3x 8-10 each
Extras:
💪 Biceps and triceps bust because 🤷♂️ .
Strength isn’t enough.
Power isn’t enough.
Build athletes that can EXPRESS force.
Not just produce it.
⚡️ SPRINTER CRUNCH PROGRESSIONS ⚡️
Most athletes train the trunk to feel fatigue.
Elite athletes train it to transfer force.
The trunk’s job in sprinting and collision sports is to:
🏃 create stiffness
⚡ transfer force efficiently
💥 resist extension under speed
🔗 connect the upper and lower body
That’s why I like progressing movements instead of staying at basic ab exercises forever.
This progression moves from:
✅ pattern control
→ load + stability
→ dynamic force production
→ elite trunk strength
LEVEL 1 — Bodyweight
LEVEL 2 — KB Loaded
LEVEL 3 — Plate Loaded
LEVEL 4 — Barbell Loaded
Train your trunk like an athlete.
Not like a bodybuilder.
Which level are you at? 👇🔥
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