This week on the Pacey Performance Podcast sees Rob speaking to Speed and Rehab Coach at the Brisbane Broncos, Nathan Kiely.  

Nathan recently wrote a piece for Sportsmith on the ”knees over toes” movement which he dives deeper into in this episode. Why has this gained so much momentum, particularly on Instagram and how we can be better at being critical when other things like this come along.

He also gives his views and recommendations when it comes to cross training and how you can use it effectively during rehab and also with athletes who need off feet options in season.

Main talking points - 

• Knees over toes (KOT)
• What is it?
• Nathan's opinions on it
• KOT split squat - the claims
• Transfer to sports performance? Link to acceleration? 
• Cross training
• Equipment choices - rower vs Watt Bike
• Where does it fit in the calendar?
• Benefits of cross training
• Focus of extensive vs intensive - reasons
• Creating benchmarks
• Example sessions
• Speed training in rugby
• What has worked for you in rugby
• What hasn't worked as well as you thought