156K views · 1.2K reactions | My dad doesn't make too many appearences on the channel, but when he does it usually is in our Race Shop! Here he shows a little bit of the process of putting a new oil filter on our 410 sprint car engine. | Tanner Holmes | Facebook

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Speed without strength is like a sports car with no engine. In...

Speed without strength is like a sports car with no engine. In rugby, every sprint, sidestep, and collision comes down to force. The stronger you are, the more power you put into the ground… and the faster you move. Here’s the rugby speed strength progression I use with my players: ✅ Bodyweight first 20 squats to full depth with posture locked in 12 lunges per leg, smooth and controlled ✅ Compound lifts Beginner: bodyweight on the bar Intermediate: 1.5 × bodyweight (1RM) Advanced: 2 × bodyweight