john dams

fitness massage

Mobility: the walking triangle

THIS MONTH’s workout is all about repairing your body. That may mean losing a few pounds, getting a soft tissue massage (above), working on your mobility – or all of…

chin up

Conditioning: the dip & chin combo

THIS MONTH we’re talking about conditioning! Check out the December 2013 edition of Rugby World to see a workout designed by John Dams, Harlequins head of performance, to help you…

strongman

Strength work: the carry medley

IT’S TIME to focus on the legs! The drive from the lower body is what’s going to make those tackles successful – and, at times, push you over the try…

single arm row

Building upper body strength: the bear crawl

WE'RE STARTING to work the upper body. John Dams, Harlequins' head of strength and conditioning, shows us some variations of the old classic, the bench press, in the September edition…

Building the foundations: the shuttle test

Building the foundations: the shuttle test

ARE YOU starting to feel the effects of pre-season training? John Dams, Harlequins’ head of strength and conditioning has put together a workout to build your base strength in the…

Ross Chisholm Fitness

Assess your fitness: the 3 cone test

IT’S TIME to dust off your trainers, because pre-season training is beckoning. First things first, you need to assess how fit you are currently in order to set goals and…

Weight

Conditioning combo 2: Push press, sit-ups and burpees

THIS IS the second a series of conditioning combos put together by Harlequins head of strength & conditioning John Dams. They are all dynamic three-exercise circuits or ‘triple sets’, which…

How to perform the Rufus Complex

How to perform the Rufus Complex

RUGBY WORLD fitness editor and Harlequins’ head of strength and conditioning John Dams recommends this modified barbell circuit, featuring a number of different lifts, for adding variety to your training regime.…