This is a great idea if youre looking to improve your performance outside the gym, such as on the sports field.

Sometimes you wonder if the New Zealand rugby team, better known as the All Blacks even know how to lose.

One of the number one rules within the team is no dickheads allowed, as implemented by the teams mental skills coach Gilbert Enoka.

The idea is that to make the team, the individual egos of each player needs to be removed.

They are people who put themselves ahead of the teamoften teams put up with it because a player has so much talent.

Our motto is, if you cant change the people, change the people.

The management might not spot these counterproductive behaviours.

The players and leaders themselves should call others out for their inflated egos.

In the concept, a red head is the feeling of being tight and anxious, whereas blue is associated with calm, clear and accurate thinking.

During points in a match, a players attention will often get diverted and he may descend into red thinking.

The training and nutritional regimes for a fly-half will be different than a prop providing grunt in the pack.

Their roles on the field are very different with some running up to 10km in a game, and some needing to be able to squat 250kg.

Essentially, each player fuels their body for performance each day, and due to the nature of the sport and the collisions that occur, recovery nutrition is also very important.

Just like the All Blacks players, you may want to adjust the regimes depending on your goals.

After each full round, rest for two to three minutes before jumping back into the next set.

Its tricky to judge at first, but youll know if youve loaded the sled up too much.

Roll back on your head while arching your spine high off of the floor.

If you have a thick link chain, you can just rope it around your waist.

The shorter the chain, the better, as it stops the plates swinging around.

Dont go overboard on the weight here (you almost want to feel like youve picked too light), this is an exercise that suddenly feels very tough halfway through a set.

The amount of repetitions are low so that you can concentrate on lifting heavier weights and ultimately building more mass as a result.

As soon as you have completed three reps for a set, move straight into a 5m accelerated sprint off of a standing start.

You might be strong enough to do this movement without the need for assistance, but the machine will help ensure you keep your form and all while preventing the risk of injury.

All Blacks Strength Training Program