These are some examples of the gains we have seen this pre-season period
Prop-
3rm box squat 180-220kgs
40m time come down from 6 to 5.7
Body fat come down from 35mm to 27mm (4 site)
Back Row-
Weighted Chin-Up (3rm) 25-35kgs
40m time down from 5.14 to 5.01
Power Clean 100-125kgs (1rm)
Scrum-Half-
Max Chins 25-35reps
3rm Box Squat 200-230kgs
All results are the product of 8 weeks hard work and these are just a handful of examples to give you an idea.
Any questions, fire away.