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

A critique of the “knees over toes” phenomenon and maximising cross training prescription with Nathan Kiely