The Rugby Muscle Podcast: Recent Episodes

Rugby Muscle: Gym, Training, Diet and Strength and Conditioning

The Rugby Muscle Podcast – Gym, Training, Diet and Strength and Conditioning. The podcast for rugby players of all ages and abilities that will help you lose fat, add muscle, strength and power and perform better on the pitch than ever before, with expert guests and unique stories from around the world, the Rugby Muscle Podcast cuts the crap to give you a simple no BS approach to your nutrition and training.

Rugby preseason gym training requires a smart approach to balance strength work and pitch fatigue.
In this episode, we explore how to adapt your weight training programme during rugby preseason so you can keep making progress without burning out. Managing fatigue, reducing unnecessary volume, and handling post-training soreness are essential for any amateur rugby player looking to stay competitive. By focusing on minimal effective dose weight training, you will maintain your gym habits, protect your recovery, and arrive on the pitch feeling fresh and powerful.

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0:00 — Intro & about Rugby Muscle
1:06 — Why preseason doesn't have to stop gym progress
4:04 — Reduce volume without losing key work
7:11 — Managing soreness during preseason
11:18 — Protecting recovery between rugby sessions
14:20 — Tracking & continuing to make progress

If you found this guide helpful, please give this video a thumbs up, subscribe to the channel for more rugby strength and conditioning content, and let us know in the comments: what is your biggest challenge when balancing gym work and preseason rugby training?

RugbyTraining #PreseasonRugby #RugbyFitness

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Discover why hybrid training isn't a new trend for rugby players, but rather a fundamental aspect of the sport they've been excelling at for decades!

In this video, I get into the inherent hybrid nature of rugby, explaining how players naturally develop a diverse range of physical attributes that make them incredibly versatile athletes.

We'll explore how rugby demands a unique blend of strength, speed, endurance, and mobility, preparing athletes for almost any physical challenge life throws their way.

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tags:hybrid training, rugby fitness, hybrid athlete, rugby muscle, rugby player training, what is hybrid training, hybrid athlete definition, rugby strength and conditioning, physical preparation rugby, rugby cross training, hybrid athlete lifestyle, fitness trends, athletic development, sports performance, jiujitsu training, functional fitness, turf games, crossfit rugby, rugby podcast, first responders fitness

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Are you a rugby player wondering how to have your best ever rugby pre-season? This video reveals the four crucial priorities you need to focus on to truly prepare your body and improve your game, ensuring you're not just surviving, but thriving when the season kicks off. Stop the endless suffering and learn how to train smarter, not just harder, for peak performance.

Many players approach pre-season with the mindset that every session must be brutal, leading to exhaustion rather than improvement. This often results in neglecting crucial aspects like speed development, proper lifting technique, and skill acquisition. Instead, pre-season should be about strategic preparation and building a robust foundation. We'll dive into how to avoid common rugby conditioning mistakes, optimise your rugby nutrition, and focus on individual skill development to ensure you're at your absolute best for the upcoming season.

Buy the Learn to Tackle program and get Wrestling for Rugby and Solo Tackle Prep for free, use code "TOM" at checkout:

The Art & Science Of Coaching The Tackle

Take our comprehensive Rugby Physical Preparation Audit to discover your strengths, identify your limiting factors, and receive personalized guidance to elevate your game:

In this video:
0:00 Why preseason isn’t about getting destroyed
1:45 Build fitness intelligently
7:25 Fuel your training
11:15 Choose the rugby player you want to become
17:15 Expected fatigue
21:55 The four preseason priorities recap

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tags:
rugby preseason, rugby training, rugby fitness, rugby performance, rugby hacks, rugby tips, rugby workout, rugby motivation, rugby preseason training tips, rugby strength and conditioning, rugby player diet preseason, improve rugby skills presea

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Buy the Learn to Tackle program and get Wrestling for Rugby and Solo Tackle Prep for free, use code "TOM" at checkout:

The Art & Science Of Coaching The Tackle

Take our comprehensive Rugby Physical Preparation Audit to discover your strengths, identify your limiting factors, and receive personalized guidance to elevate your game:

In this episode, I continue my conversation with Keir from Learn to Tackle and dive into how I coach tackling beyond bags and into real match situations. We discuss game-based learning, constraint-led progressions, how I develop contact skills in both kids and adults, why grappling isn’t the same as rugby tackling, and how improving skill can have a huge impact on conditioning and performance.

00:00 Intro
01:48 Game-Based Learning
06:02 Tackle Progressions
13:32 Mental Toughness
16:16 Kids vs Adults
20:26 Coaching Games
22:39 Video Analysis
25:09 Grappling vs Rugby
27:48 Skill & Conditioning
34:55 Courses & Discounts

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In this episode of the Rugby Muscle Podcast, I sit down with Keir Wenham-Flatt to break down concussion prevention, why most tackle training is ineffective, and how purposeful practice can help players become both safer and better.

Drawing from his experience working with professional rugby teams and developing the Learn to Tackle course, Keir explains the five phases of an effective tackle, why static bag drills don’t transfer to matches, and what rugby can learn from grappling sports.

In this pod:

00:00 Intro
01:33 Concussion Prevention
04:21 Keir’s Journey
12:52 Why Learn to Tackle
16:52 CTE & Head Impacts
20:32 Lessons from Grappling
26:02 The 5 Phases of a Tackle
37:02 Games-Based Training
40:23 Final Thoughts

Buy the Learn to Tackle program and get Wrestling for Rugby and Solo Tackle Prep for free, use code "TOM" at checkout:
https://learntotackle.com/?orid=4663

The Art & Science Of Coaching The Tackle
https://learntotackle.com/art/?orid=4663

Take our comprehensive Rugby Physical Preparation Audit to discover your strengths, identify your limiting factors, and receive personalized guidance to elevate your game:
https://assessment.rugby-muscle.com/

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Unlock your rugby strength and conditioning potential by understanding why context is king! In this video, we delve into why conflicting advice in rugby training can all be true and how to make smarter training decisions for your performance on the pitch. You'll learn why applying a generic programme might not be the best approach and how to tailor your physical preparation for rugby to your unique circumstances.

Many rugby players hear vastly different advice regarding their training, from specific exercises like squats to conditioning methods, and often assume one side must be wrong. However, this episode explains that context is everything. We'll explore how understanding your individual needs, available time, and playing style is crucial for optimising your rugby performance. Discover how to move beyond generic guidelines and truly personalise your training, whether you're focusing on speed, power, or aerobic development for rugby players.

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RugbyTraining #StrengthAndConditioning #RugbyPerformance

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Improve your rugby performance with this crucial training shift! Many rugby players make the same mistakes in the gym, training harder but not seeing the benefits on the pitch. This video reveals the one fundamental change you need to make to ensure your gym time isn't wasted and actually enhances your game.

After 20 years of performance training and over a decade coaching amateur rugby players online, I'm making the case for full-body training. Discover why this approach is superior for rugby athletes, especially compared to traditional body part splits. I'll delve into how it provides more frequent quality exposures to key movement patterns, offers greater flexibility for in-season niggles, and allows for varied training stimuli throughout the week. Crucially, full-body training frees up your week to prioritise conditioning, speed, and actual rugby training, which are often overlooked in favour of gym-focused off-season programmes. Learn why fitness is often the real bottleneck to your best performance and how to avoid sacrificing it for temporary gym gains.

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If you found this video helpful, please give it a thumbs up to support the channel! Subscribe for more rugby training insights and hit the notification bell so you don't miss out. Let me know in the comments if you've ever struggled with your training programme falling apart due to missed sessions or if you've prioritised gym work over fitness, I'd love to hear your experiences!

RugbyTraining #FullBodyWorkout #RugbyFitness

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Unlock your rugby potential: In-season training secrets for amateur players! Discover how to optimise your fitness, recovery, and performance without overtraining. This episode challenges traditional methods, revealing breakthroughs in in-season training that will help you stay stronger, fitter, more explosive, and injury-free throughout the season. We'll cover everything from strategic recovery days to effective game day nutrition, ensuring you're firing on all cylinders every match.

Learn how to revolutionise your weekly schedule, understand the hidden benefits of aerobic fitness for strength, and optimise your gym sessions for maximum progress with minimal fatigue. We'll also debunk common myths about pre-game meals, focusing on what truly impacts your performance on the pitch. Get ready to transform your approach to rugby fitness and see real results!

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If you found these insights useful, please hit the like button, subscribe for more actionable rugby advice, and comment below: Which breakthrough will you implement first this season?

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00:00 Training Breakthroughs Intro
01:17 Fix In-Season Fatigue
03:04 Smarter Weekly Schedule
05:06 Recovery Days
06:10 Sort Your Priorities
09:02 Cardio Plan For Rugby
10:57 Strength Volume Needed
12:44 How Many Sets for Strength?
14:42 Game Day Nutrition Truth
16:44 Coaching Offer And Wrap

RugbyTraining #AmateurRugby #InSeasonFitness

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In this episode, I break down the most effective upper body movements I use to build real rugby strength and on-field performance. This isn’t bodybuilding or powerlifting, it’s practical training that carries over directly to tackles, contact, and shoulder resilience.

00:00 Intro
02:18 Pull-ups
05:50 Bench press
07:58 Explosive push-ups
10:52 Single-arm rows
13:07 Face pulls
14:23 Tricep extensions
15:43 Hammer curls
16:45 Wrap up

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In this episode, I break down the most effective lower body movements I use to build rugby strength, speed, and resilience. I explain how each exercise transfers directly to on-field performance and how to program them correctly for real results.

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In this episode, I break down the biggest mistake amateur rugby players make in the gym, copying pro-level training. I share my own journey, explain why pro methods don’t work for players balancing work, school, and life, and show the simple framework I use to help athletes get stronger, fitter, faster, and stay injury-free. I also walk you through my first-principles approach so you can build a sustainable system that actually improves your rugby performance.

In this episode:
00:00 Introduction: The Common Mistake in Rugby Training
01:40 Personal Journey: From Amateur to Coach
03:04 The Problem of Information Overload
04:31 The Reality of Amateur Training
07:11 The First Principles Approach
09:44 Conclusion: Building a Sustainable Training System

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In this episode, I break down one of the biggest problems I see in rugby strength training players who lift hard in the gym but don’t actually get stronger where it matters: on the field.

After 15+ years coaching rugby athletes, I’ve seen it over and over again, guys following bodybuilding or powerlifting programs that don’t translate to real rugby performance. So today, I explain two proven approaches I use with my athletes.

In this episode:
00:00 Intro
01:49 Common Mistakes in Rugby Strength Training
05:42 The Berserker Approach: Max Effort Method
07:41 The Tactician Approach: Percentage-Based Progression
09:29 Why These Methods Work
10:44 Wrap up

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The 10 biggest strength and conditioning mistakes I see rugby players make from overtraining and poor recovery to chasing the wrong goals. I’ll break down each one and show you how to fix them so you can perform better on the field.

In this episode:
00:00 Intro
01:30 Too Low-Level to Care
03:10 Too Much Gym Time
05:20 Expecting Perfect Recovery
07:50 Chasing Leanness
10:30 Overthinking Conditioning
11:50 Overthinking Exercises
14:15 Perfect Weeks Myth
15:25 Perfect Sessions Myth
17:10 Distracted Goals
19:40 Procrastinating
21:20 Wrap up

As we put the finishing touches on the Rugby Recovery Code, get early access by requesting it here

Playbook

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In this episode, I break down why most recovery methods don’t actually work. I explain what true recovery really is, how it ties into your training, and why you don’t need fancy stuff to make progress.

In this video
00:00 Intro
01:44 The Modern Recovery Industry
02:55 Understanding True Recovery
04:27 The Three Main Reasons for Recovery
04:42 Training Hard Enough to Make Progress
06:57 Making Adaptations Through Recovery
09:02 Handling the Demands of Rugby
11:36 Integrating Recovery into Training
12:28 Wrap up

As we put the finishing touches on the Rugby Recovery Code, get early access by requesting it here

Playbook

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In this video, I share my top 7 tips to help you minimize injury risk in rugby. From building strength and fitness to improving technique, managing training load, and recovering properly, these are the exact strategies I use to keep players strong, fit, and ready all season.

In this episode:
00:00 Intro
01:52 Tip 1: Accept the Risk of Rugby
04:03 Tip 2: Get Strong
05:57 Tip 3: Get Fit
07:08 Tip 4: Improve Your Technique
08:21 Tip 5: Expose Yourself to Game Stresses
10:04 Tip 6: Manage Your Load
12:00 Tip 7: Manage Your Recovery
13:20 Wrap up

Playbook

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In this episode, I break down why rugby players shouldn’t train like bodybuilders if they want to perform at their best on the pitch. I share the key differences between bodybuilding and rugby training, why strength and conditioning matter more than just looking big, and how to actually train like an athlete.

00:00 Intro

01:27 More Than Just Muscle Growth

02:40 Conditioning is Key

03:53 Functional Muscle Performance

06:25 Managing Fatigue and Training Load

08:13 The Fun and Reward of Training Like an Athlete

10:03 Embrace the Rugby Athlete Mindset

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In this video, I break down a big mistake I see all the time in rugby training like an athlete instead of as an athlete. I share my personal experience, including a story about a top-level player getting crushed by CrossFit, and explain why generic athlete training doesn’t cut it for rugby. You’ll learn how to align your strength and conditioning with the actual demands of the game, plus get free tools to help you train smarter with Rugby Muscle.

In this video:
00:00 Intro
01:00 Understanding the Difference: Training Like an Athlete vs. Training as an Athlete
02:03 A Personal Story: The CrossFit Experience
03:57 The Key Differences in Training Approaches
07:49 Building the Right Base for Rugby
08:27 Aligning S&C with Rugby Training
10:28 Identifying Your Needs as a Rugby Player
12:22 Wrap up

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In this episode, I open up about my biggest nutrition mistake as a rugby player. I share how I fixed it and what you can do instead for long-term success on and off the field.

In this video:

00:00 Intro

00:40 The Biggest Nutrition Mistake

01:33 Early Struggles with Diet and Training

02:07 The Paleo Diet and Its Pitfalls

04:01 The Cycle of Restriction and Binge Eating

06:37 Breaking the Cycle and Finding Balance

08:56 Flexible Dieting and Long-Term Solutions

10:33 Final Thoughts and Takeaways

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In this episode, I dive into the parts of rugby culture we don’t always talk about, from social pressure to training habits. I break down what’s really helping your progress and what might be slowing it down, even if it feels normal. Let’s get real about what matters for long-term success in the sport.

00:00 Intro

01:18 The Social Side of Rugby

05:21 Lazy Touch

06:33 Taking Training Seriously

07:38 Avoiding the Blame Game

10:37 The Power of Banter

11:31 Openness to Learning

13:01 Final Thoughts

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Zone 2 training changed the way I coach rugby players. In this video, I explain what Zone 2 is, why it works, and how to actually do it right. I cover heart rate, duration, timing etc. If you want better recovery, more endurance, and real match fitness, this is for you.

In this episode:

00:00 Intro

01:27 Heart Rate Spikes and Zone Two

03:49 Overcoming the Hate for Running

05:55 Using Heart Rate Monitors

07:07 Duration and Frequency of Zone Two Sessions

09:21 Zone Two During the Rugby Season

10:51 Zone Two Feels Too Easy

13:16 Time Management and Zone Two

15:27 The Everlasting Benefits of Zone Two

17:36 Final Thoughts

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In this episode, I break down what rugby-specific training actually looks like. Most players think it’s all about doing drills that “look like rugby,” but that’s not it. I go through the 5 key areas—strength, power, speed, aerobic capacity, and movement—and show you how to apply them properly to your training. I also explain how general work still plays a role and why timing and structure are everything.

In this episode:

00:00 Intro

01:24 What Specificity Really Means

02:29 Common Mistakes

04:13 The 5 Pillars of Rugby S&C

06:30 Why General Work Still Matters

07:53 Timing & Training Context

09:38 Making It Work for You

11:01 Final Thoughts

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In this video, I break down the 6 key elements every serious rugby strength and conditioning program needs. From heavy lifting and low-level cardio to speed work and proper progression, I share what actually matters for getting stronger, faster, and more resilient on the pitch. Miss even one of these, and you’re leaving gains on the table.

In this episode:
00:00 Intro
01:29 The Importance of Heavy Strength Work
05:38 Incorporating Low-Level Aerobic Work
07:32 Power and Speed Work Essentials
10:52 Training in Multiple Planes of Motion
14:06 The Need for Phased Progressions
16:55 Logistical Considerations for Effective Training
19:31 Recap and Final Thoughts

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In this episode, I’m sharing the real story behind how Rugby Muscle began. I talk about the challenges, the turning points, and how I built a training system that helps amateur rugby players get real results with evidence-based methods.

If you’re into rugby, coaching, or just want to hear an honest journey, this one’s for you.

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In this episode, I break down the biggest preseason mistakes I see players make. I explain what preseason is really for, how to avoid injury, and how to actually get fit for rugby. I also cover sprint prep, balancing strength and conditioning, and why trying to lose weight now is a bad move.

In this episode:

00:00 Intro

00:58 What Preseason Is For

02:26 Common Mistakes

04:33 Rugby Skills

06:46 Real Rugby Fitness

12:15 Strength vs. Conditioning

13:40 The Weight Loss Trap

15:46 Wrap-Up

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Ever feel slow or heavy-legged even when you’re fit? I’ve been there. In this video, I break down 6 real reasons why you’re fatigued, beyond just conditioning. From strength gaps and poor skill to bad training structure, sleep, and mental fatigue. I’ll show you how to fix it and feel better on the pitch.

In this video:

00:00 Intro

01:27 Lack of Strength

04:29 Lack of Skill

07:16 Poor Training Setup

10:00 Training Volume Spike

13:41 Bad Sleep

15:24 Adrenaline Dump

17:48 Wrap-Up

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In this video, I break down the 5 key pillars of rugby physical preparation. I share the most common challenges players face and give you clear, practical tips to help you perform your best on the field.

In this episode:

00:00 Intro

01:25 The Four Pillars of Sports Preparation

02:02 Pillar 1

04:18 Pillar 2

05:55 Pillar 3

08:23 Pillar 4

10:03 Pillar 5

11:50 Bringing It All Together

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In this episode, I break down why most rugby players hit training plateaus and how simplifying your S&C plan is the key to long-term results.

In this episode:

00:00 Intro

00:55 Why You’re Overcomplicating It

02:27 Stop Program Hopping

04:31 Consistency > Perfection

06:52 Think Long-Term

09:26 Final Thoughts

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Most players get S&C wrong. In this episode, I break down what proper strength and conditioning really looks like.

In this episode:

00:00 Intro

01:29 Defining Strength and Conditioning

02:49 The Importance of Details in Training

05:35 Consistency and Purpose in Training

09:07 Training to Individual Needs

14:11 Wrap up

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Why Zone 2 Changed My Rugby Fitness

In this episode, I break down how Zone 2 training transformed my performance. I cover why it matters for rugby, how to find your Zone 2, avoid common mistakes, and fit it into your week.

In today’s episode:

00:00 Intro

01:16 What is Zone 2

02:39 Why I Use It

04:41 My Results

10:46 How to Find Your Zone 2

16:08 How to Add It Weekly

20:08 Mistakes I Made

24:24 Final Thoughts

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In this episode, I break down 5 rugby conditioning myths that are killing your progress. From overusing team sessions to misusing the Bronco test, I explain why most players train hard but still gas out. I’ll also share what actually works — like smart zone 2 work, high-output sprints, and individualized plans. If you want to stop wasting time and get rugby-fit for real, this is the one to listen to.

00:00 Introduction and Overview

01:31 Myth 1

04:22 Myth 2

08:08 Myth 3

11:02 Myth 4

13:40 Myth 5

15:23 Conclusion and Final Thoughts

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In this episode of Rugby Muscle, I break down why so many players train hard but still feel cooked when it matters most.
It’s not about pushing harder — it’s about building the right engine. I’ll share what actually works to level up your rugby performance: from zone 2 conditioning to high-output sprints, and how one athlete changed everything by training smarter.

If you’ve ever felt fit but not rugby-fit, this episode is for you.

In this episode:00:00 Intro
00:45 The Problem with Traditional Rugby Conditioning
02:01 The Importance of Aerobic Conditioning
04:46 Building a Strong Aerobic Base: Louis' Story
06:29 Balancing Aerobic and High-Intensity Training
09:28 The Role of the Brain in Physical Performance
11:01 Wrap up

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In this episode of the Rugby Muscle Podcast, I open up about the biggest mistake I made as a strength & conditioning coach — one that held back my athletes and limited progress more than I realized at the time. It’s a commonly overlooked piece of the puzzle, but once I fixed it, the results changed fast. If you’re serious about rugby performance, this one’s for you.

00:00 Intro
01:29 Early Coaching Philosophy and Mistakes
02:48 The Shift in Training Philosophy
05:17 Realization Through Endurance Athletes
07:21 Implementing Aerobic Work
09:03 Wrap up

You can now register for the Rugby Specific Fitness Masterclass here: https://rugby-muscle.com/fitness-workshop

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In this episode of the Rugby Muscle Podcast challenges conventional notions of rugby toughness and offers a fresh perspective on what it truly means to be tough on the rugby pitch...

In this episode:
00:00 Intro
01:12 Defining Toughness – It’s not just physical grit
02:08 What actually matters
03:10 My Experience – How aerobic capacity changed my game
06:36 Mental Toughness
07:20 Consistency Wins – Building habits that last
09:29 Final Thoughts

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How to Actually Get Tough for Rugby Without the Bullshit
tags: rugby training, rugby toughness, strength for rugby, conditioning for rugby, rugby muscle podcast, rugby fitness, how to get tough for rugby, rugby strength training, mental toughness in rugby, rugby endurance, rugby mindset, smart rugby training, real rugby training, rugby workout, rugby tips, rugby performance, rugby athlete, training without the bs

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Optimizing a Real Rugby S&C Program
In this episode, I break down a real rugby strength and conditioning program sent in by a listener. I talk about the balance between keeping training simple enough to be consistent, but complex enough to actually work. I go through each part of the program—from warm-ups to main lifts and conditioning—explaining what works, what doesn’t, and why.

In this episode:00:00 – Intro
00:24 – Reviewing a listener’s program
03:22 – Program breakdown
08:44 – Conditioning and cardio finishers
11:41 – Day 2 & Day 3 review
20:08 – Final thoughts

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Optimizing Off-Season, Pre-Season, and In-Season Training for Amateur Rugby Players

In this episode, I explain how to train smart through the off-season, pre-season, and in-season as an amateur rugby player. I break down why pro-level S&C plans don’t work for most people and share a realistic year-round approach to strength, fitness, and performance.

00:00 Introduction
01:26 Common Misconceptions About Training Phases
04:12 The Rugby Muscle Model Explained
05:29 Off-Season
08:28 Pre-Season
11:31 In-Season
13:55 Recap and Final Thoughts
14:47 Wrap up

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In this Rugby Muscle podcast episode we've got listener questions about zone 2 calculations, effective aerobic training strategies, best ways to improve flexibility for older athletes, and how to maintain fitness while recovering from an injury.

Join Team Rugby Muscle
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Get personalised 1on1 Coaching from me for S&C
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00:00 Introduction and Podcast Overview

01:27 Question 1: Importance of Aerobic Training

07:03 Question 2: Improving Flexibility

13:58 Question 3: Training with Osteitis Pubis

19:26 Conclusion and Final Thoughts

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Many rugby athletes find themselves falling for this law with their strength and conditioning, it's a very easy mistake to make and never recognise... hence this podcast where you'll understand how focusing on specific metrics, like penalties or weight targets, can sabotage overall performance, and outcomes.

Get personalised 1on1 Coaching from me for S&C
https://rugby-muscle.com/aaa

Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint
https://rugby-muscle.com/blueprint

Join Team Rugby Muscle
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To play your best Rugby you need to be fit, but you also need to be big, strong and powerful. In this episode you'll learn how you can do that within a single week and become a weapon of a rugby player

Get personalised 1on1 Coaching from me for S&C
https://rugby-muscle.com/aaa

Join Team Rugby Muscle
https://rugby-muscle.com/team

00:00 Introduction: Are You Training Effectively for Rugby?

01:48 Understanding Training High: Strength, Power, and Speed

02:41 Training Heavy: Building Strength for Rugby

05:02 Training Fast: Enhancing Speed and Explosiveness

07:30 Training Low: Developing Your Aerobic Engine

13:04 Blending High and Low Training for Optimal Performance

15:14 Conclusion: Train Smart, Dominate on Game Day

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In this episode of the Rugby Muscle Podcast, we'll go through 15 common mistakes that rugby players make during their off-season training, preventing them from achieving optimal results.

To apply for one of the limited spots for 1on1 Off-Season Coaching:
https://rugby-muscle.com/cta-6551

To join Team Rugby Muscle
https://rugby-muscle.com/team

00:00 Off-Season Training

02:19 1. You don’t have a plan—just workouts.

03:07 2. You have a plan—but it's copied from another sport.

03:56 3. You think off-season = bulking time.

05:20 4. You do no conditioning.

06:03 5. You chase fatigue, not progress.

06:38 6. You do endless fluff work to build muscle.

07:18 7. You think cleans and snatches are enough speed/power work.

08:14 8. You have no progression—just sets and reps.

09:14 9. You don’t progress your conditioning.

09:40 10. You force lifts that don’t fit.

10:18 11. You only train up and down.

11:32 12. You sleep like a uni student in exam week.

12:23 13. Your nutrition goal is to "eat healthy."

13:35 14. You “grind” for 4 weeks then ghost the gym.

14:04 15. You constantly second guess yourself.

14:31 Conclusion

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You want to dominate contact in rugby? You're in the right place, in this Rugby Muscle Podcast expect to learn the common misconception when it comes to building a strong collision-ready frame, and the main concepts used within Rugby Muscle to have athletes win rucks, turn over ball and just boss the tackle area!

Get personalised 1on1 Coaching from me for S&C
https://rugby-muscle.com/aaa

Join Team Rugby Muscle
https://rugby-muscle.com/team

00:00 Introduction

00:46 Building Muscle and Strength for Rugby

04:26 Foundational Training Principles

04:36 Principle 1 and 2

06:12 Principle 3

07:08 Principle 4 and 5

08:31 Principle 6

09:21 Conclusion and Coaching Offer

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Most rugby conditioning routines fail to translate to game time performance. This Rugby Muscle Podcast will go through progressive conditioning plan that balances low-intensity aerobic work with high-intensity interval training to ensure players stay fresh and perform optimally on the field.

GET THE 12 WEEK CONDITIONING PROGRAM HERE
https://rugby-muscle.com/team

Get personalised 1on1 Coaching from me for S&C
https://rugby-muscle.com/aaa

00:00 Intro
01:18 Understanding Rugby's Energy Demands
03:16 Fitness Mindset Shift
04:59 Progressive Conditioning Plan: Stage 1
08:13 Progressive Conditioning Plan: Stage 2
11:15 Progressive Conditioning Plan: Stage 3
13:49 Conclusion and Next Steps

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This Rugby Muscle Podcast will discuss exactly why rugby teams should not be doing fitness in team sessions and why rugby coaches should not take responsibility for their teams strength and conditioning

Team Rugby Muscle - access 20+ full programs for all levels, schedules and abilities
https://rugby-muscle.com/team

Get personalised 1on1 Coaching from me for S&C
https://rugby-muscle.com/aaa

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You want to get strong, fit, fast and explosive, and avoid injuries? And do so whilst spending LESS time in the gym? You're in the right place.

This podcast will show you 10 different ways athletes within Rugby Muscle save time, but get better results than ever.

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/aaa

Team Rugby Muscle
https://rugby-muscle.com/team

Free Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

00:00 Introduction and why this is important

01:17 Tip 1

02:55 Tip 2

03:41 Tip 3

05:22 Tip 4

07:11 Tip 5

08:29 Tip 6

09:44 Tip 7

10:53 Tip 8

11:59 Tip 9

13:53 Tip 10

15:41 Conclusion

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DM me "Team" to join the Team Rugby Muscle Priority list and get 50% off when we launch
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12 key lessons learned from 12 years of coaching rugby players in strength and conditioning, these drawn from real-world experience with amateur and semi-professional athletes, focusing on practical advice such as in-season progress, year-round conditioning.
Proper, practical advice

00:00 Introduction and Overview
01:12 Lesson 1
01:40 Lesson 2
02:30 Lesson 3
03:07 Lesson 4
03:58 Lesson 5
05:24 Lesson 6
06:05 Lesson 7
07:00 Lesson 8
07:48 Lesson 9
08:58 Lesson 10
09:32 Lesson 11
10:19 Lesson 12
11:22 Conclusion

Other Rugby Muscle links

Rugby Muscle 1on1 Coaching
https://rugby-muscle.com/aaa/

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

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In this Rugby Muscle Podcast understand the real answer to a common question about workouts, explore various aspects of training, including strength, speed, aerobic conditioning, and mobility (bit of a rabbit hole).
As usual, no fluff, no bs, just real-talk.

00:00 Introduction and Listener Question
00:23 Podcast Welcome and Announcements
01:24 The Best Workout Advice
03:15 The Importance of Consistency
07:13 Training Adaptations Explained
12:41 Conclusion and Final Thoughts

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/aaa

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Team Rugby Muscle
COMING SOON

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In this episode of the Rugby Muscle Podcast, you’ll understand what the best training split is for you as a rugby player and as an individual. You’ll also get to pick up a couple hacks along the way, so pay attention and enjoy!

Rugby Muscle 1on1 Coaching

https://rugby-muscle.com/aaa

For The Rugby Athlete Blueprint

https://rugby-muscle.com/14DRAB

Team Rugby Muscle

https://rugbymuscle.programs.app/

00:00 Introduction on Training Splits

01:02 Key Considerations for Rugby Training

03:08 Three Big Training Principles

05:42 Amazing Training “Hack”

08:08 Structuring Your Training Week

10:21 Customising Your Training Split

12:05 Conclusion and Final Thoughts

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In this episode of the Rugby Muscle Podcast, expect to learn 10 big tips to improve your rugby performance.

Rugby Muscle 1on1 Coaching
https://rugby-muscle.com/aaa

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Team Rugby Muscle
https://rugbymuscle.programs.app/

00:00 Introduction to the Rugby Muscle Podcast

00:43 10 Game Changing Tips for Rugby Performance

02:32 Tip 1

04:03 Tip 2

05:38 Tip 3

07:33 Tip 4

09:32 Tip 5

11:46 Tip 6

12:45 Tip 7

14:56 Tip 8

16:31 Tip 9

18:16 Tip 10

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It’s very easy for rugby players to get caught up copying training methods from CrossFit, Hyrox, bodybuilding, powerlifting, or endurance running and expecting to perform better on the pitch. Following them blindly will leave you frustrated, sore, and missing key gains that actually matter for the game.

In this Rugby Muscle Podcast you understand why this is potentially a bad idea, and how you should approach your training instead

Train Smarter with Rugby Muscle

Rugby Muscle Elite 1on1 Coaching: https://rugby-muscle.com/aaa

The Rugby Athlete Blueprint (Free 14-Day Plan): https://rugby-muscle.com/14DRAB

Join Team Rugby Muscle: https://rugbymuscle.programs.app/

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Balancing all your S&C work as a rugby player can be really tough, and it can really leave you feeling sore, beat up and like you’re swimming up stream. In today’s Rugby Muscle Podcast you will learn the truth about how you should organize your rugby training program to get the most.

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/aaa

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Team Rugby Muscle
https://rugbymuscle.programs.app/

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Lets talk about fat loss workouts for rugby players. What should you do to really shed those extra pounds and improve performance on the field? Let's take a look on this Rugby Muscle Podcast

For early access to The Rugby Athlete Forge, message me here
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Join the Rugby Muscle Community!
https://www.skool.com/rugby-muscle-athletes/

Rugby Muscle AAA 1on1 Coaching
https://rugby-muscle.com/aaa/

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Team Rugby Muscle
https://rugbymuscle.programs.app/

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This Rugby Muscle Podcast is a chat with Sam Portland, a strength and conditioning expert who focuses on debunking common myths in the world of team sports.
Sam highlights the importance of individualized training systems, touches on the inefficiencies and flawed metrics in current strength and conditioning programs, and advocates for a more holistic approach to athlete development. This episode is a proper chat for those interested in the real-world applications and pitfalls of traditional S&C practices, particularly within rugby.

The Sport Speed System Book:

https://www.amazon.com/dp/B0DBRCL9FP

Sam's Socials:

https://www.youtube.com/@SamPortland

https://www.instagram.com/thesamportland/

More From Rugby Muscle
Rugby Muscle 1on1 Coaching
https://rugby-muscle.com/elite/

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Team Rugby Muscle
https://rugbymuscle.programs.app/

00:00 Introduction and Elevator Pitch
01:13 Breaking into Strength and Conditioning
02:07 Challenges and Realizations
06:01 Educational System Critique
09:54 Developing a Training System
16:09 Specialization in Training
21:59 Testing and Metrics in Sports
25:59 Balancing Training and Recovery
33:45 The Importance of Skill Acquisition in Rugby
34:21 Challenges in Coaching and Player Development
36:11 The Role of Strength and Conditioning
37:26 Understanding Player Archetypes
44:48 Ground Zero for Speed Training
49:37 The Misleading Nature of Technique
50:56 The Importance of Intent in Training
55:04 The Role of Speed in Rugby
01:01:39 The Future of Coaching and Training
01:06:23 Conclusion and Final Thoughts

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In this episode of the Rugby Muscle Podcast, Kirsten Killfoyle shares her journey from playing in a social team to participating in competitive and national levels.
She discusses the challenges and achievements throughout her rugby career, including overcoming cancer, integrating into a high-level team, and emphasizing the joy and importance of playing rugby. Kirsten also touches on the development of women's rugby in the USA and her ambitions in the sport, leaving a legacy of hard work and growth for future players.

00:00 Introduction and Elevator Pitch
01:47 Early Rugby Memories
05:25 High School and College Sports Journey
07:05 Returning to Rugby and Finding a Niche
09:38 Challenges and Growth in Rugby
17:01 Transition to Competitive Rugby
19:17 Joining the Gray Wolves
23:43 Training and Physical Development
42:48 Nationals and Realizations
45:02 Balancing Rugby and Life Responsibilities
46:14 Stepping Down from the Board
47:52 Finding Freedom in Simplicity
48:50 Returning to Training with a New Mindset
50:00 Embracing Mistakes and Having Fun
56:34 Making the WPL Pool and Traveling
01:01:26 Reflecting on the Season and Future Goals
01:09:05 Coaching and Legacy in Rugby
01:21:27 Overcoming Cancer and Personal Growth
01:28:17 Supporting Women's Rugby and Final Thoughts

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

This Rugby Muscle Podcast welcomes Elijah Taylor, a professional rugby league player known for his time with teams like New Zealand Warriors and Penrith Panthers, and the creator of 'Footy Hacks' on social media.

Elijah shares insights on mental and physical skills crucial for aspiring players, emphasizing accountability, humility, and the importance of positive influences.
The conversation delves into how Stoicism aids athletes in handling pressure and maintaining focus. Elijah's dedication to helping young players succeed is highlighted, with advice on maintaining a growth-oriented mindset and fostering good player relationships.

Follow Footy Hacks:
https://www.instagram.com/footy_hacks/
https://www.youtube.com/channel/UC4je87rsMPoyc7FkAz_zewA

Boy Music:
https://www.youtube.com/channel/UC1WfdOvZuaABOyuz9ZHDUgQ
https://www.instagram.com/_boy_music/

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

Our Free Community
https://www.skool.com/rugby-muscle-athletes/

Follow Us on Instagram
instagram.com/rugbymuscle

00:00 Introduction
01:06 Insights and Advice for Aspiring Players
05:19 Challenges and Burnout in Professional Rugby
11:23 Transition to the UK and New Opportunities
13:28 Footy Hacks and Influencing Young Players
26:46 The Importance of Surrounding Yourself with the Right People
31:57 Exploring Stoicism in Sports and Life
35:29 Personal Accountability in Rugby
39:41 Balancing Criticism and Confidence
47:50 The Importance of Humility in Professional Sports
57:32 Challenges in Rugby League and Union
01:03:24 Underrated Skills for Athletes
01:05:05 Conclusion and Final Thoughts

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This episode of the Rugby Muscle Podcast dives into three crucial questions every rugby player should ask to optimize their strength and conditioning program.

Expect ot learn the importance of envisioning how you want to play, how to maintain training consistency, and how to examine the necessity of each training component.
Listeners are encouraged to reflect on these questions to better tailor their training plans, ensuring they build a strong foundation and advance their rugby skills effectively. Additional resources and coaching options are available through Rugby Muscle links provided.

00:00 Introduction
00:48 Building a Strong Foundation
01:48 Question 1
04:53 Question 2
09:33 Question 3
14:12 Wrapping Up and Final Thoughts

Our Free Community
https://www.skool.com/rugby-muscle-athletes/

Rugby Muscle 1on1 Coaching
https://rugby-muscle.com/rme-pre

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Team Rugby Muscle
https://rugbymuscle.programs.app/

Follow Us on Instagram
instagram.com/tj_jankowski
instagram.com/rugbymuscle

Support the show

In this episode of the Rugby Muscle Podcast, you'll learn about the importance of in-season training for rugby players and debunk common misconceptions. Discover strategies for integrating strength, conditioning, and skill training during the season while effectively managing fatigue.

Practical examples of training splits are provided to help players optimize their performance and continuously improve throughout the year.

00:00 Introduction and Importance of In-Season Training
01:22 Common Misconceptions About In-Season Training
02:42 The Amateur vs. Professional Training Approach
04:57 Year-Round Training Strategy
06:38 Managing Fatigue and Prioritizing Training Elements
11:21 Example Training Splits for In-Season
14:23 Adapting Training to Individual Needs
19:38 Final Thoughts

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Team Rugby Muscle
https://rugbymuscle.programs.app/

Our Free Community
https://www.skool.com/rugby-muscle-athletes/

Follow Us on Instagram
instagram.com/tj_jankowski
instagram.com/rugbymuscle

Support the show

In this episode of the Rugby Muscle Podcast, you'll learn how the science-based fitness industry can overwhelm and mislead athletes, leading to stagnated progress. Where all this information comes from, where the science can mislead and lead to confusion and paralysis by analysis.

00:00 Introduction
02:59 The Problem with the Fitness Industry
04:43 Why Knowledge is overwhelming
07:52 Misleading Science and Evidence-Based Claims
14:44 Practical Training Advice
19:18 Conclusion and Next Steps

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Join Our Free Community
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Team Rugby Muscle
https://rugbymuscle.programs.app/

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In this episode of the Rugby Muscle Podcast, we revisit an insightful interview with fitness expert Dr. Mike Israetel. Dr. Mike, known for his Renaissance Periodization YouTube channel and various fitness apps and books.
You're going to love it.

The discussion covers practical advice for managing training volume in multi-sport athletes like rugby players, emphasizes the importance of consistency over perfection, and offers tips for fostering a love for training.

Join our Free Skool Community to ask questions before we start charging for access:
https://www.skool.com/rugby-muscle-athletes/about

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

00:00 Introduction and Welcome

05:06 Balancing S&C and Rugby Training

08:46 Importance of Keeping Training Records

11:16 Adjusting Training During High-Intensity Periods

14:43 Nutrition Strategies for Athletes

18:28 Maintaining Muscle During Rugby Season

19:56 Real-World Application of Sports Science

24:38 Psychological Aspects of Training and Winning

29:57 Athletes as Machines: Fine-Tuning Performance

32:30 The Disconnect Between Coaches and Sports Scientists

35:06 Consistency Over Perfection in Training

42:09 The Importance of Enjoying Training

51:34 Final Thoughts

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In this episode of the Rugby Muscle Podcast, Sean Kilfoyle, a high level player from the US joins the podcast.
Expect to understand the discovery of S&C, the difference it can make in rugby performance, and how it differs at differing levels, from being a college kid, to a busy finance professional pursuing a "hobby" to the highest level possible.
Sean really shares his experiences, training philosophies, nutritional insights, and the challenges faced while striving for rugby excellence in the United States. Listen to learn more about Sean's dedication to playing and coaching rugby, along with his thoughts on the growth and challenges of the sport in America.

00:00 Introduction and Guest Background

00:28 Early Rugby Journey

04:18 Rugby Aspirations and USA Camps

08:05 Challenges in Professional Rugby

13:35 Strength and Conditioning Beginnings

22:44 Post-College Rugby and Training

27:59 Joining Rugby Muscle

30:24 Biggest Lesson from Rugby Muscle Coaching

33:58 Nutrition Lessons and Misconceptions

43:13 Balancing Rugby and Life

50:25 Future Plans in Rugby

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Today on the Rugby Muscle Podcast, TJ discusses rugby strength and conditioning with Jake Colley Davis, aka Caradoc Conditioning. Topics include effective training methods, injury prevention, aerobic fitness, and balancing strength with rugby skill development. Practical advice on improving your game and staying fit as a rugby player is shared throughout the episode.
Join our Free Skool Community to ask questions before we start charging for access:
https://www.skool.com/rugby-muscle-athletes/about

More from Jake:
https://www.caradocconditioning.com/
https://www.instagram.com/caradoc_conditioning/

More from Rugby Muscle:
The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

0:00 Introduction

03:20 Jake's Rugby Journey

06:39 Dealing with Shoulder Injuries

08:10 Bulletproofing Shoulders for Rugby

15:32 The Birth of Caradoc Conditioning

20:58 From Theory to Practice in Coaching

32:38 Challenges in Online Coaching

38:54 The Importance of Progress in Training

39:54 Challenges of Semi-Professional Athletes

41:14 Training Techniques for Rugby Players

45:33 Genetics and Training Adaptations

47:54 The Role of Aerobic Fitness in Rugby

52:03 Full Range of Motion vs. Partial Range

01:03:31 The Value of Pull-Ups in Training

01:06:12 Coaching Mindsets and Weight Targets

01:12:05 The Bronco Test and Fitness Standards

01:14:36 Balancing Quality and Quantity in Training

01:21:03 Challenges for Rugby Coaches

01:22:09 Conclusion and Final Thoughts

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This Rugby Muscle Podcast is a thought-provoking chat with Fraser Murray aka Coach FMT. Explore the intricacies of rugby training with insights on data-driven coaching, balancing in-season and pre-season programs, and the integration of flywheel technology. Learn about the benefits and drawbacks of training methods, optimum recovery strategies, and the importance of personalizing programs for athletes of all ages. Key discussion points include individualizing training, evaluating athlete fatigue, and enhancing long-term health and performance in seasoned players.
Join our Free Skool Community to ask questions before we start charging for access:
https://www.skool.com/rugby-muscle-athletes/about

More from Fraser Murray:
https://www.rugbystrengthandconditioning.com/
https://www.instagram.com/coachfmt/
https://www.youtube.com/coachfmt

More from Rugby Muscle:
The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

00:00 Introduction

00:53 Online Coaching and Creating Good Content

18:53 Preseason Training Layout

28:42 Monitoring Player Fatigue and Performance

42:59 Understanding Training Fatigue and Strength Gains

44:01 The Role of Progressive Overload in Training

44:47 In-Season Training Strategies (Primers)

46:36 Individualized Training Approaches

52:37 Balancing Training and Recovery

01:03:35 Flywheel Training Technology

01:11:44 Future of Flywheel Training in Rugby

01:26:18 Conclusion and Contact Information

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In this episode of the Rugby Muscle Podcast, TJ speaks with Dr. Melissa Davis, an expert in sports nutrition, motivation, discipline, and habit formation. The discussion delves into various aspects of diet and training for athletes, including the importance of habit formation, the role of intrinsic and extrinsic motivation, and practical tips for sustaining long-term behavioral changes. Dr. Davis also shares insights from her personal journey and professional experiences, making this a must-listen for athletes and fitness enthusiasts alike.

Join our Free Skool Community to ask questions before we start charging for access:
https://www.skool.com/rugby-muscle-athletes/about

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

00:00 Introduction and Guest Reintroduction

01:19 Melissa Davis' Journey into Sports and Science

02:08 Success in Brazilian Jiu Jitsu

03:44 Transition to Full-Time Coaching

05:30 Evidence-Based Habit Building

06:24 The Psychology of Fat Loss and Habit Building

19:17 Importance of Intrinsic Motivation

51:17 Habit Stacking and Practical Tips

56:42 Quick Fire Questions and Conclusion

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This Rugby Muscle podcast dives into a Q&A session taken from the Skool group, focusing heavily on powerlifting and rugby training. The host and guest discuss a variety of topics including session timing and format, CrossFit for kids, mindset and performance strategies, and training structure for adolescents. Additionally, insights are shared on optimizing training split across the day, along with a decent level of bants.

Join our Free Skool Community to ask questions before we start charging for access:
https://www.skool.com/rugby-muscle-athletes/about

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

00:00 Introduction and Q&A Setup

01:13 Podcast Platforms and Audience Insights

02:44 Rugby and YouTube Algorithm Challenges

03:44 Fan Reactions and Sports Fandom

04:54 Q&A

05:24 Balancing Work, Practice, and Strength Training

15:07 Mindset and Performance Resources

25:03 CrossFit for Kids and Teens

25:59 The Importance of Physical Literacy

27:24 Gymnastics for Youth Development

28:45 Basic Movements and Strength Training

29:59 Building a Strong Foundation

31:24 Long-Term Athletic Development

35:03 Balancing Training and Recovery

37:24 Effective Training Strategies

43:13 The Role of Aerobic Fitness

44:28 The Benefits of Napping

49:20 Conclusion and Final Thoughts

Support the Show.

Beatriz joins the Rugby Muscle Podcast to discuss women's rugby S&C, nutrition and her experience playing rugby around the world and now venturing out into other pursuits including BJJ where she is now a high-level competitor.
For those that don't know, she is also behind the scenes in many of the weekly operations for Rugby Muscle, if you enjoyed this podcast let us know and we can make her a regular guest and even potentially utilize her in a coaching capacity in the future.
ENJOY!

Join our Free Skool Community before we start charging for access:
https://www.skool.com/rugby-muscle-athletes/about

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the Show.

Nic Gill joins the Rugby Muscle Podcast for a special chat. He is the current S&C for the New Zealand All Blacks, and has been with them for 15 years at this point including 2 World Cup titles.
He is also still involved in education, coaching other sports and is an athlete himself, performing amazingly well in Ironman triathlons.

This was a fascinating chat and you're sure to love this one.

If you did, please let us know in the spotify comments and with a 5 star review 🙏

Nic's Rugby Ready program:
https://www.rugbyready.ca/

Join our Free Skool Community:
https://www.skool.com/rugby-muscle-athletes/about

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the Show.

Big update for the Rugby Muscle Podcast and Rugby Muscle overall. I think you'll like it

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

Join the Rugby Muscle Community for Free
https://www.skool.com/rugby-muscle-athletes/about

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Today's podcast is a conversation with multi-sport athlete and Rugby Muscle member Carrim. Find out his journey that led him from olympic hopeful to a late entry to rugby and pursuing a new path in the shape of Grenada Rugby in the Rugby Americas North competition. Expect to get insights on what carries across from soccer and athletics to rugby, how it feels to be completely new, the struggles of managing a full time job along with rugby, fitness development and extra admin that goes along with it.

Carrim's story with Rugby Muscle is here:
https://rugby-muscle.com/athletes/

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Today's Rugby Muscle Podcast addresses the crazy link between training for health, longevity and anti-aging and rugby strength and conditioning. Expect to learn the physical, emotional and mental health benefits of not just training to be a rugby player, but being a rugby player.
I really hope you find this episode useful and if you do, please share it with give it a like, comment and let me know and share it with a friend.

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Timestamps:
0.00 Introduction
1.04 What is longevity training?
2.15 Fundamentals of aging and Mental and emotional health
3.49 Why train for longevity?
5.27 Strength Training
6.36 Cardiovascular training
8.23 Max output
9.58 Balance training
11.55 Mental health
12.26 Concussions and Physicality
14.20 Motivation
15.15 Primal
16.02 Rugby is the best
17.27 Mindset

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Today Dan Cottrell from Rugby Coach Weekly is back on the Rugby Muscle Podcast, in this episode expect to understand ways to get better at rugby, including improving your skills, technical and tactical abilities and of course your strength and conditioning.
This podcast also goes into the coaching science in why popular coaches are different from effective coaches, and how you might be able to tell the difference.
There's also a discussion on the recent guidelines released from World Rugby about the male and female coaching styles and why World Rugby maybe made a mistake.

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If you're a rugby coach, check out Dan's site which is a fantastic resource for drills, games, plays and knowledge
https://www.rugbycoachweekly.net/

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If you want to lose fat, build muscle and build an impressive, athletic physique - this episode is for you. Expect to find out the mindset you need to take, what you need to pay attention to for your nutrition, how to organize and approach your training, supplements and much more.

Timestamps:
0:00 Intro
1:09 Mindset
2:35 Nutrition
3:08 Tip 1
4:17 Protein and calories
7:20 Build Muscle and Lose Fat
10:14 Training
11:25 My mistake in the past (regret)
12:23 How much muscle to gain? And how?
14:41 Weekly Split
15:41 Sleep
16:19 Touch Rugby and Sevens
17:27 Supplements
17:58 Plan
18:41 Motivation

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Today's podcast is a chat with fellow Rugby S&C coach Joel Harries.

0:00 Intro
1:28 Joel's background
5:30 Rugby's impact on everyone
9:11 Making mistakes and getting started
14:00 Social media rant
20:00 Biggest difference between amateurs and pros
29:00 Complexity vs Difficulty getting in shape
34:20 Working across the spectrum of "fitness"
36:56 Best split for in-season rugby?
44:45 In-Season vs Off-Season differences
51:10 Tracking key lifts
1:01:14 Tracking too much data
1:07:21 Wrap up

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As an aside - The Podcast server asked to write our show-notes... here they are 😂

Have you ever witnessed an amateur rugby player's metamorphosis into a strength and conditioning guru? This time on Rugby Muscle Podcast, we're graced by the presence of Joel Harris from Strength Solution. He pulls back the curtain on his personal evolution within the sport, shedding light on the stark contrasts between professional and grassroots training. His narrative is a gripping one, shaped by his family's deep rugby roots and his unabating quest to enhance training approaches across all levels.

Joel and I get candid about the rigorous discipline required to excel both on the pitch and in life, reflecting on the transformative journey from casual gym-goer to disciplined athlete. We take a critical look at the flood of fitness advice on social media, dissecting how the quest for quick fixes and sensationalism can lead many astray. There’s an art to navigating these waters, and we’re here to chart the course, discussing the need for training regimens that honor the individuality of each player’s journey.

Wrapping up our discussion, we delve into the intricacies of programming for rugby fitness, stressing the importance of data in driving coaching decisions and athlete progress. It's not just about lifting heavy; we analyze the nuances of key lifts and how they can be powerful indicators of overall performance enhancement. As we consider off-season training strategies and the vital role of setting measurable goals, we leave no stone unturned, providing listeners with a holistic view of what it takes to reach the pinnacle of rugby strength and conditioning.

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Diet and nutrition for rugby players is a huge part of the equation when it comes to becoming your best. Whether you're trying to lose some fat, gain muscle or just perform at your best week in week out these 5 rules should help you cut through the BS and move forward in alignment with your goals

0.00 - Intro

1.05 - Food is Everything

3.09 - Rule 1 (BIG)

5.23 - Story time

10.54 - Rule 2

13.45 - Rule 3

16.27 - Rule 4

19.52 - Rule 5

22.22 - Wrap up.. thank you!

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Today's Rugby Muscle Podcast features Colin Johnson, a coach finishing his Masters in coaching science. He is also TJ's former captain from the team he coached and now the coach of that same team.
This discussion unpacks a debate surrounding fitness integration into rugby coaching, offering insights from their experiences as coaches of amateur teams.

Perfect for coaches, players, and rugby enthusiasts, this episode highlights innovative approaches to enhancing rugby performance through focused fitness training.

0:00 Introduction
2:00 Coaching styles and why it's important
5:00 Different feedback for different players
8:40 BIG DISCUSSIONShould fitness be done at rugby training? How?
55:50 What is the role of the coach as a whole?
1:02:40 Most important attribute as a coach?
1:16:12 Conclusion: Recap and teaser for future topics.

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All about the foundational things if you really want to lose fat, gain muscle and look better this summer!

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If you want to save time in the gym, this podcast is for you. These time saving tips will allow you to get your workouts in more efficiently AND give you better progress than before.
A big mistake is trying to match the training schedules of the pros who train up to 8-15 times a week for S&C. For you, you need something more efficient.

0.00 Intro
2.49 Save time w/ Warm Up
5.00 Use Density Training
7.36 Contrast Training
9.48 Timed rest periods
11.46 Supersets, Bi-Sets, Giant Sets
13.50 Myo-Reps
17.10 Focussed Time Blocks
18.45 Big Conditioning Tip
20.49 Isolation Work
22.30 The MOST IMPORTANT TIP

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You want to sprint faster? You want to develop line-breaker, defender beating, line-leading speed? Well you're in the right place here with the Rugby Muscle Podcast.
Today's pod talks through all the basic things you can do (way simpler than most make it) to get faster for your matches.
You'll learn
- why speed isn't really developed in the gym
- why most players get their speed training wrong
- a really good place to start
- a super-convenient hack for doing your speed training in-season.

Check the links below and join the revolution:

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Today's Rugby Muscle Podcast delve into the top 5 training methods to unleash your power on the field. You'll get guides on all methods, including sets, reps, time and when/how to use them
Please help the show grow by giving us a 5 star review, thumbs up and saying hi in the comments
The 5 methods will be revealed through the video, but may include plyometrics, olympic lifting, contrast training, alactic intervals and ballistic training.

0:00 Intro
3:25 Method 1
8:45 Method 2
11:07 Method 3
14:34 Method 4
16:45 Method 5
19:12 What about bands and chains?

To get REEEALLY powerful, check the links below and join the revolution:

Rugby Muscle Elite 1on1 Coaching
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https://rugbymuscle.programs.app/

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Today we go through how to train power as a rugby player, not just looking at exercises you should do, but instead looking at the principles you need to follow if you really want to become explosive and effective on the pitch, and as an athlete.
Sure, that might sound pedantic, but it's important because these principles are both more important and easier to adjust and refine that going through difference exercises.
This episode might just redefine your approach to power training, setting you on the path to dominating the rugby pitch. Enjoy

To get REEEALLY powerful, check the links below and join the revolution:

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If you wanna get jacked and you wanna get strong for rugby, then this is the podcast for you. Let's be clear with this - there are no secrets, how you actually build muscle and strength is actually really simple. Ridiculously simple.
For rugby players it gets a little hairy when it comes to what managing the structure of it all. So that's what we'll discuss today

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🎥 LIVE Q&A February Edition!
Join us for a live Q&A session in February where we'll be answering ALL your questions...

In Today's Episode:

00:00 Intro
02:44 Do my old times have any meaningful translation to rugby performance?
07:20 If done at the correct intensity, should you be able to do aerobic sessions on consecutive days or even on the same days as a strength session without the, that being detrimental to the entire process?
13:34 What split do you recommend on a weekly basis, crossfit, cardio, weight training?
15:35 For H I C T. Could you do walking up and down stairs in the house? Just thinking of adaptations if I have a limited kit.
20:49 Could you just briefly go over movement quality and what it means in terms of training?
21:06 Athleticism is basically movement control

(comment bellow and you will be answered in the next live!)

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Join us as we discuss about various training methods to enhance movement quality and athleticism for rugby players. Find out how to incorporate rugby-specific movements into your training routine and take your game to the next level...

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Today's Rugby Muscle Podcast will go through the traditioning rugby fitness sessions, like the bronco, malcolms, Tabatas etc and establish a complete argument as to why you should NOT be using these sessions if you want to get fitter. Yes, you might see pros use them, but why? and is that of relevance to you?
Give this a listen and you'll understand why you do NOT need to do these brutal conditioning methods

To get REEEALLY fit, click the links below

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https://rugbymuscle.programs.app/

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In this episode of the Rugby Muscle Podcast you're going to understand the 4 conditioning sessions that will get you fit, and performing your absolute best in rugby games.
You'll also learn why you don't need any of the other sessions like Broncos etc, but maybe we'll do more on that later

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Join us as we discuss the crucial role of effective periodisation and planning in maximizing performance and long-term player development in rugby.

In this video:

00:01 Intro
01:50 Importance of a well-structured training program
04:55 Unnecessary mistakes
07:58 Comprehensive approach
09:07 80/20 principle
14:31 Pre season
21:52 Rugby specific

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Today's episode is a Q&A episode with questions coming in from listeners. How to change your workouts for your position? should you do cardio before weights? How to lose fat but keep muscle whilst eating cafeteria food?
Enjoy!

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0:00 Intro
1:00 What adjustment of training should I make when I change position from winger to back row?
12:30 The S&C coach at my club has us do intense cardio blocks then straight into the weight room afterwards. I would do weights prior to conditioning to maximise my lifts if I had the chance. Does it really matter which way round these activities are performed if performed in the same session?
16:45 How would you recommend to try lose body fat whike keeping muscle? But I live on campus where all my meals are cooked for me so it is hard to know what the macros are.

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Most people train in the gym to be better in the gym, but to build athleticism we need to take a different approach. In this episode expect to learn how to build athleticism that you will see on the rugby pitch and will improve your game.

We will look into what makes training this way different (better) and what you should be doing with your training. Enjoy

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I get it, you want to get jacked, you wanna grow muscle, as an unknown philosipher once stated "everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy ass weights"... well, you my friend do wanna lift those heavy ass weights. You know this will help your rugby too. But how much will it help? Especially when you're dealing with intense training, games and limited time in the gym. Well, this podcast will dive into exactly what you should be considering when pursuing these 2 tough hobbies.

Get in the best shape for rugby:
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Access the next intake of our free blueprint course
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A crucial episode in understanding what you need to train in order to improve your physical capability or "strength and conditioning" for rugby. You'll understand the 5 areas that you can train, why and ways to train those... enjoy!

Learn how to train these 5 elements in The Rugby Athlete Blueprint
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0:00 Intro
3:11 The 5 areas of conditioning to train for rugby
6:10 Aerobic Conditioning
9:36 Strength and size
12:07 Movement Quality
15:20 Speed
18:26 Explosive Power
19:58 Conclusion

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Today we build off of last week's goal-setting mindset and explore one of the most powerful (and understated) processes you can do... setting and tracking performance goals! Learn about the benefits of how to this exact process, why it can benefit your physique, performance and skillset for rugby, and how to adjust for success and failure.
Let us know how you enjoy the show

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Ok, this is the first stage of how to seemingly develop discipline, motivation and consistency. It's not your normal type of goal setting but it works. Genuinely if you stick with this process, you will make amazing progress over the course of a year. Give this a go and put your goals and tactics in the comments!

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Alright we're steamrolling through with these now with the first Q&A episode of the new season. Today's episode will cover many interesting topics and provide value to you rugby fellas. We'll discuss how to train over the Holidy period, you you should approach Deload weeks, why prioritising conditioning over "size" is a good idea, but perhaps not even a necessary endeavor and whether position-specific fitness matters. Enjoy!

0:00 Intro
1:30 Merry Christmas
3:00 Q&A Ask Questions in the comments
5:00 How to train over the Holiday period
9:30 Deload weeks... Reduced volume or reduced intensity/ weight
Good to hear the podcast is back! For a future Q&A, in-season I struggle to recover after a rugby game and am sore until Tuesday. How should I format my lifting to maximise progress Tue-Thurs?
20:45 Is sacrificing a bit of size 6th 98kg outside center, worth the pay off for a better CV system
24:00 At amateur level how much does “position specific fitness” matter?

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Today's podcast is a discussion of how you need to approach your S&C, building from the ground up instead of copying and pasting other programs and hoping they'll work.

Obviously this is a difficult process but in today's podcast we'll start the journey!
Learn the physical capacities you must train for and why, how to organize your training and how to be specific and simplify your training to be as efficient as possible.

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Today's first podcast addresses the 5 biggest and most common mistakes that amateur rugby players make with their strength and conditioning. Why these mistakes occur so often and why they need to be corrected. Enjoy!

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Introducing the brand new season of the Rugby Muscle Podcast, why you should listen, and how social media might not be the best thing to help you with your training.... ENJOY

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Time for the final, I give my preview of this epic final, and try to predict a winner. Enjoy!

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The rugby world cup quarter finals were epic. I reflect on the games, the epic New Zealand win over Ireland, the brutal Springbok win over France and the English and Argentinian clinical wins.
My predictions were all over the place, so I'd like to reflect on the All Black's progress, where Ireland and France go from here and what South Africa are doing and why it's so special.

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In this video, I'm predicting the quarter finals of the Rugby World Cup 2023. Who'll make it to the semis?

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Apply Rugby Muscle Online 1on1 Coaching for your S&C:

Follow us on Instagram:

For news on all new Rugby Muscle Programs

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The Rugby world cup pool stages are over and now we can really reflect on an epic 5 weeks of rugby that demonstrated everything great and frustrating about rugby... do you agree with my points?

Apply for coaching using the link below

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Tags:
two cents rugby, rugby muscle podcast, rugby analyst, rugby world cup 2023 tj, round 5 review, pool stage review, rugby renegade, portugal fiji, ireland scotland, England Samoa

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14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

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So lets talk about it, week 3 of the Rugby World Cup and 3 huge games, Ireland vs South Africa, Samoa vs Argentina, Australia vs Wales are all have big implications! I go through my previews and predictions.

Apply for coaching using the link below and I'll take care of all of that:

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14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

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Join The Rugby Muscle DISCORD

Create Your Rugby Strength and Conditioning Program

Macros Calculator

14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

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Create Your Rugby Strength and Conditioning Program

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14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

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THE Rugby Conditioning Guide

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Giving my thoughts and reactions to the first week of the rugby world cup.

If you want someone to guide you through everything you need to elliminate confusion, overwhelm and wasted time, whilst getting the most efficient rugby S&C done check out:
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14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

YouTube

Facebook Group

Instagram

Website with Articles

THE Rugby Conditioning Guide

Support the show

14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

YouTube

Facebook Group

Instagram

Website with Articles

THE Rugby Conditioning Guide

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So the guys at STATS Perform have used data from Opta and ran this crazy rugby world cup simultion. Showing Ireland being ever-so-slight favourites ahead of France, South Africa and New Zealand. These 4 take up over 80% of the winning chance, with Argentina, England, Australia, Scotland, Fiji and Wales all being given an outside shot... what do you think?

Let me know in the comments below...

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Sprint intervals like coat hangers, broncos and many other variations of HIIT workouts are common place in Rugby conditioning. But I believe they shouldn't be done if you want to be a fitter, faster rugby player, this is why.

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Looking at what some of the top teams are doing, what I like about it, what I might disagree with and what you can take out of it as an amateur player.

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Lets have a look at what teams' preparation for this world cup has looked like. How long have they been together? What games are they using to get ready? What influence will this have on the Rugby World Cup itself? We'll see

Got something different join my predictor pool here:
or by downloading the Superbru app and searching for the pool with

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05:33 Progression scheme for strength training
14:02 Eating an estimated maintenance calories as the season begins or a slight surplus for best performance?
18:46 Chin or pull ups or lat pull down as a vertical pull exercise
20:30 What do you think about the new tackle laws implemented by the RFU for community rugby in the UK?
28:19 What bronco time do you think a 17 year old second row should be aiming for
28:48 If you could pick any team to train with based on the exotic location or facilities, who are you picking?
31:16 Is the Bronco a good thing?
33:32 Do you think 7 low intensity runs in combination with 3 to 4 strength sessions a week? is overtraining.
36:37 Swimming a good conditioning session for rugby?
39:52 Fitness for under 14s, under 16s, particularly in the off season

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After getting in trouble with a lot of fans last week, I thought that a better way to preview the World Cup contenders was to arrange the countries into different tiers or bands. What those tiers and bands mean and what teams are where are all here.
Let me know what you think

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In this Rugby Muscle Podcast, I predict exactly how I think the pool stages, the knockouts and the winners of the Rugby World Cup 2023 will shape up.

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In this episode of the Rugby Muscle Podcast, OG Alex Miller of Kabuki Strength joins to chat about World Cup predictions, what it takes to get stronger and become better as a rugby player.

Enjoy!

Alex’s stuff bruv

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5 UNCONVENTIONAL EXERCISES I Love Using With RUGBY ATHLETES

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In today's episode of The Rugby Muscle Podcast, we're going to be discussing one of the most underrated sessions you can do for your rugby fitness.

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If you're having trouble playing at your best, it might be because you're not using all of your potential. In this rugby muscle podcast, we'll walk you through different ways and things you can do to improve your rugby performance!!

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In this episode:

03:48 Robustness circuits and when to perform them, how to perform them, which exercises have to incorporate in this kind of circuits.

12:18 I know you're a big fan of zone two conditioning. Does it help with Fat Burn two? Would zone three or four be better?

14:30 What do you think about England's number 10 choices?

22:10 Struggle to be dominant in tackles, particularly on the left shoulder repetition.

26:33 How to balance schedule, strength training, sprint training on top of building aerobic capacity?

35:50 I was wondering about your video addressing the Bronco and fitness tests. Being that rugby and game performance should be the only important yardstick. How do you measure a successful performance and progression? I've had games where I did my job and played well, but we as a team lost the game and adversely had a shock. Butrin off because we got a w

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Learn How To Properly Approach Rugby Fitness in this Episode of the Rugby Muscle Podcast!

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This episode was re-upload to solve the audio problems.

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01:46 Slip Stance Single Arm Dumbbells
03:01 What Does the Training Process Mean?
07:20 1on1 Coaching
11:35 Calandra's Barometer
12:53 How To Ask A Question?
14:25 Is It Possible To Gain Muscle in the Higher 20 to 30 Rep Ranges?
19:55 Conjugate Training Style as a Rugby Player Versus Periodization

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00:44 Intro
05:02 There's A Lot More Like Going on With Rugby
06:13 Life Changing
07:38 The Power of The Routine
09:00 Not Worrying About Results
11:18 Not Knowing is Magic

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Let’s talk re-introduce the podcast, the new RFU tackle laws that will (might) come into existence next season and preview the upcoming Guinness 6 Nations.

01:20 Why Podcast
08:13 Tackle Height Controversy
09:19 Lack of Communication
14:43 Conspiracy
17:48 Six Nations Prediction

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00:00 - Intro
02:50 - Identity
11:14 - System
17:59 - Going Easy

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The Podcast is BACK - and we kick off 2023 with a LIVE Q&A

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🕰️ TIMESTAMPS:

3:00 how can I manage back pain when back squatting? Do you think squats are better for someone with a bad back?

9:13 What exercise to do for a full body day.

17:51 I've played American football for pretty much my secondary and uni years, and a little bit of professional in Japan. I'm 28, soon to be 29. Is it too late to try rugby out? I'd love to play in Japan professionally, but I'm not sure.

23:43 what is the best way to stay nimble and quick, but build muscle?

32:24 what are the pros and cons of doing fitness at training?

48:42 are there any man mandatory exercises in a strength program, muscle building program

🔗 VIDEO LINKS: How to build a Rugby S&C Program: https://www.youtube.com/playlist?list=PLbsrxm_sDKFx2GQAD1gjFlvVeoZiR_PjF

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In this video, I'm going to share with you the biggest road block to significant muscle gain – and how to overcome it. If you're struggling to increase your muscle mass, then this podcast is for you!

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Today I address some of my favorite "unconventional"... maybe even... "rugby-specific" exercises that I like to program for athletes.
These do not replace meat and potato basic lifts (feels weird saying that as a vegetarian) but are pretty uncommon to see in a gym and are very useful for a lot of players.

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00:00 Intro
2:51 Nutrition is Everything
6:47 Simplicity is KEY
9:16 Consistency
13:59 Planned Pauses
17:15 Bulking
23:02 Conditioning v Fat loss
26:45 Performance Training

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In this show:

00:00 Into
2:19 Conditioning
8:10 Strength Work
11:54 Skills
16:19 Game Time
21:03 Dogma Still Exists
24:36 The Higher Level Has Higher Stakes

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In this show:

00:00 Intro
2:17 Visualization
3:37 Pre-Season
7:19 Why is this
12:27 How this looks
14:1 Improvement
16:38 What makes a player better?

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We’d love a 5 star review, or a comment on YouTube - those things help out massively!

Links for Ari:

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Today we’re going to talk about the unnecessarily complicated realm of speed for rugby, why you all need it and why you might be getting it totally wrong!
On this podcast

00:41 Why you need speed
4:12 Speed or Strength
6:32 Speed in the gym
7:32 Weighted Sleds and Deadmills for Speed Training
9:10 Hill Sprints for Speed
11:31 The Secret to Sprint training
14:12 Tips to keep getting faster

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Today’s Rugby Muscle Podcast has the Pod’s favorite recurring guest and former cohost Alex come back as we explore a discussion on the Elite athletes of the world, and why you as a non-elite athlete might not what to learn from them in every way.
In This Show:
1:50 Percentage of elite players
10:05 What elite athletes do
11:18 Take away from elite athletes
17:23 Elite players mindset
25:27 Elite athletes coaches and discipline
35:23 What we don't see
49:11 You don't need to be the 0.001%
54:25 Real athletes and principles

Please support the show by sharing it with your friends, giving a 5 Star review and using the links below!

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As an athlete who wants to get bigger and stronger, it’s natural to look to bodybuilders and powerlifters… the thing is - you probably shouldn’t! At least not to the extent that many do.

This video goes into the overall need for strength and muscle for rugby and why you must train differently as an athlete to bodybuilders and powerlifters!

On this podcast:

00:38 Intro
02:04 Bodybuilders, Powerlifters and Rugby Athletes
3:06 A great analogy
3:59 Exercise Selection
8:37 Exercise Execution
13:24 Rep Ranges
17:54 Progression
21:10 Year on year improvement
24:48 Conclusion
28:22 Motivation

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Here is the new revised Rugby Physical Preparation Pyramid… exactly what you need to train for rugby performance!
In this video I go into where I was wrong, what I changed and why this new one is better:

0:25 I was wrong
1:40 The New Rugby Physical Preparation Pyramid
3:07 Why my bias made me wrong
4:54 Overcomplicating strength and hypertrophy
8:00 Get Big, Get Strong
9:28 The base of the pyramid
10:25 Aerobic Capacity
12:59 Movement Control
17:15 IMPORTANT long term training points

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How much should you squat? or bench? Or Pull Up? or push press?

Let's look at how STRONG rugby players should be...

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Today’s Rugby Muscle Podcast see’s Tj joined by the incredibly knowledgable Matt Vickery @jump.throw.lift - the guys discuss all the different things they’ve learned, their influences and how to get the best out of all different kinds of rugby players.

We’d love a 5 star review, or a comment on YouTube - those things help out massively!

In todays episode:

Matt’s background in rugby and strength and conditioning
What’s missing in the landscape of S&C from what you see?
The importance of sprint and power work for older athletes in particular
How do you differentiate training for older/younger athletes
Different techniques for rugby “game speed?
Do athletes need “advanced training techniques" as the get older?
Are there some 1 off changes athletes can make that will have the best payoff universally?
What’s one sentence that could define your overall coaching philosophy?

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Italy rugby rising with u20 and 6n success - are you seeing it?
Your approach to S&C with the Bears (I notice a lot of heavy barbell lifting)
What is rugby specific Speed about and how do we train it?
Primer sessions for rugby
How do you differentiate older/younger athletes
Do you use extra sessions with particular athletes that need it?
Pre training Screening Process for rugby
How has grappling influenced your coaching? Or is there something from Judo that rugby players could do better?
Do you use meditation with your athletes?
Are there some 1 off changes athletes can make that will have the best payoff universally?

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Today I’m joined by Keir Wenham Flatt of Rugby Strength Coach and Strength Coach Network.

We discuss his current working life and how he got there before getting deep into the questions listed below.

This was a great chat and I think you’ll really get some penny-dropping moments, if you do, please give us 5 stars, comment and subscribe!

The questions:

If you had one rugby rugby player to coach who had a decent background, but wanted to go to the next level - how would you approach coaching him?

Where is the s&c industry going wrong? How can it improve?

What’s the biggest misconception about S&C within sport?

How have athletes of all different sports changed your thinking?

Has your BJJ influenced anything about the way you view rugby Or training?

Are there some 1 off changes athletes can make that will have the best payoff universally?

Could you describe your overall philosophy in one sentence?

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Today we’re building on last weeks video about keeping playing rugby as you get older.
Ideas on how to progress, avoid injuries and keep on going!

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Questions:
- How to recover from a very demanding rugby game and when to start training rugby or gym?

Can you improve your rugby just doing full cleans, power jerks, squats and deadlifts?
Help staying on track while on vacation
Can you do a weighted squat jumps video or any other video for explosiveness and driving power? I'm trying to work on my explosiveness and driving power since I tend to get driven backwards. I don't have a sled or anything, just a conventional weight room
Thoughts on carb loading the day before game day? Body comp effects in the long term?
How would you change your conditioning work to get ready for 7's?

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In this Podcast I’m joined by Dan Cottrell of Rugby Coach Weekly, a fantastic thinker about all things rugby.

We go off on the deep end in this one and get stuck into why rugby players play the game, what happening to the game and what you as a rugby player or a coach can do about it.

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This video discusses the approach you must take to keep playing rugby as you age.
Whether you want to continue playing at your best, come back to the game, keep improving as you get older or just play some vets rugby… this video will give you 4 big tips to help with your training to do so.

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Academy Rugby Muscle for all your needs!

Questions:

How to bulk up without getting too fat and slow?
I'm currently doing a powerlifitng program until May, should I change to olympic lifting for explosiveness?
How do I deal with shin splints?
How can you get insanely fit for rugby?
Which guest are you most excited for?
How do you work on form for snatching without a personal coach, also complex movements?

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The question cam through:

"I am a rugby player obviously and I practice in phases . So right now I am in Phase one which is hypertrophy. And sometimes I don’t know how many reps I should do. I know hypertrophy is between 8-12 reps. So when should I do 8 and When 10 , 12?
There are some exercises like pull ups that I can’t do 12 repetitions of yet ."

This podcast is the full answer.

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In today's video we discuss the top 3 things that you should be focussing on when you're in the gym to try and improve your rugby game

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Tips for those asking about how to train for their position in rugby, if you actually want to get BETTER rather than just do stuff, then this is what needs to be done

Rugby Physical Preparation Pyramid

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Hypertrophy training is seen as the be all and end all of a lot of folks' training, but why do rugby players benefit from gaining muscle?

There's some obvious reasons, some not so obvious reasons and an overlying concept that you need to understand if you want the best out of yourself and your training!

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PLAYLIST: HOW TO GAIN MUSCLE FOR RUGBY

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Get the best in men's grooming at 20% off AND FREE DELIVERY with the code: RUGBYMUSCLE

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Today's podcast is a bit of a team therapy session for everyone involved with Rugby Muscle as we discuss the Ego, Perception, Reality, Truth, Identity, Performance and more...

If you enjoyed this one please give it a thumbs up, review and comment
Yes, we're aware that Harvest Moon is a song not a band, things got confusing, KING Harvest has made the playlist.

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Podcast with Doctor Yusef Smith

5:33 One the main reasons I've got you on the the pod is that you seem to have accomplished a fair bit, in a whole bunch of diverse realms - what 2/3 things would you attribute this to?
15:05 Was becoming a Doctor the hardest of those accomplishments? Why?
34:05 Medical Doctor shifts are notoriously the hardest possible to keep up with. Can you speak to
34:20 the absurdity that those we are relying on for our own health, life quality are the ones we are subjecting to this?
37:00 How you've managed to keep your head above water and run a separate business (and more) in this time?
41:00 What tips would you have for people who struggle to find the time to fit in their training and/or their downtime?
50:15 Now, there's a lot of self-experimentation that I've seen you do - Where does the desire for these experiments come from?
52:35 How do you prevent the experiments from turning into shiny-object-syndrome?
53:07 Which experiment have you found to be the most valuable?
1:00:36 What does health and fitness look like in 20 years time - will you be involved?
1:09:30 What's 1 song everyone needs in their gym playlist?
1:10:47 . How can listeners get in touch and follow you?

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John Clark joins the Rugby Muscle Podcast today to discuss his journey that has taken him from serious rugby player to UK's Strongest Man to Ironman to now running 48 marathons in 48 days in 48 different counties...

We discuss his rugby enjoyment, his performance mindset, how this is for his ego and how he keeps the balance with these goals that might seem incredibly overwhelming as well as the importance of a coach.

2:00 Talk me through your journey into strongman, how did you get into it?
10:23 What lessons did you learn from strongman that helped your game?
22:40 What prompted the change of focus to endurance?
29:18 How did you deal with the ego side of things? losing strength which would've been part of your identity?
35:35 Fear of failure
50:20 What fuels this desire to train for these events? clearly motivation isn't an issue, how do you stay so "dedicated"
57:50 What are you long long term goals for all this stuff? Just to be THE hybrid athlete?
1:00:07 What does the fitness industry look like in 20 years time - will you be involved?
1:17:52. What's 1 song everyone needs in their gym playlist?
- No easy way out
1:19:40 How can listeners get in touch and follow you?

Follow John on his journey and donate

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Big Booty Mix (w/ Download link)

3:05 Tell me your story of how you ended up in France doing s&c
8:42 Background in boxing
12:29 personal training lessons 16:27
16:27 Getting buy in from players
20:10 olympic lifting for rugby
21:40 Education for their athletes
26:50 Is full contact necessary - how do we improve these things?
30:40 old school rugby
34:36 his S&c programming
45:30 How much has your boxing background influenced your process as an s&c coach
56:10 What does it look like in 20 years time - will you be involved?
59:25 What's 1 song everyone needs in their gym playlist?
1:01:51 How can listeners get in touch and follow you?

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In today's podcast TJ and Alex discuss things that rugby players can learn from their powerlifting counterparts, not just with their strength and conditioning, but with their approach to rugby training as a whole.

We really think you can take a lot out of this episode.

2:10 What does powerlifting do really well we can learn from?
5:00 Consistency with training (and goals)
15:21 Identifying inefficiencies
17:36 Different aspects of performance
21:00 Performance goals and markers
27:26 Periodization
32:36 How hard does training need to be?
39:20 Plan

Here's the playlist - Create Your Rugby Strength and Conditioning Program

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8:30 How have you been handling the Pandemic with your athletes - any big changes?
10:07 What are some dietary considerations athletes need to make as they get back into sport?
12:45 Eating on a schedule
17:12 Water chugging to stay more hydrated
19:15 Protein needs for rugby players
22:40 How do you deal with athletes who want to get in shape but don't like tracking their food?
39:55 Do you prefer athletes to change their calorie intake on training days vs non-training days? and why?
46:20 Any new/stupid diet industry nonsense you want to vent about?
51:50 What does the perfect meal look like?
53:32 What does sports nutrition look like in 20 years time - will you be involved?
56:23 What's 1 song everyone needs in their gym playlist?
58:30 How can listeners get in touch and follow you?
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Today Sean Seale comes on the Podcast to reframe your thinking behind energy systems, and training - a fantastic, insightful episode. Enjoy!

08.36 Where are you at in the season with your guys? Whats handling Covid been like?
17:35 With guys getting back to rugby, what are the big mistakes they are likely to make?
27:50 Why do people think rugby is anaerobic? Is a solely anaerobic activity even a thing?
39:00 What are mistakes that STRONG guys in particular?
44:40 What about conditioning for weaker folks?
55:27 What are some differences in the way we can condition individual athletes vs teams?
01:03:43 What does S&C look like in 20 years time - will you be involved?
01:06:33 What's 1 song everyone needs in their gym playlist?
01:07:10 How can listeners get in touch and follow you?

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Today we have Keir Wenham-Flatt, a huge influence on me as a coach. He is well known for challenging the system, so much so that he’s out creating his own system which you’ll find in the links below. We had a good chat on where rugby strength and conditioning is flawed, the kneesovertoes guy and why he’s successful, and what YOU should be looking at to improve your performance.

2:56 People know who you are, but any cliffnotes

7:35 The coaching process

12:40 Kneesovertoes guy and Poliquin

15:15 What are the glaring holes that amateur players miss in their s&c?

26:51 Why does the Bronco suck?

33:32 Why are the All Blacks good at rugby

37:50 Have you worked with amazing players that just sucked in the gym?

42:40 Are there guys who work great in the gym but aren't as good on the pitch?

48:10 Rugby's First Principles

55:34 What does S&C/rugby like in 20 years time - will you be involved?

57:05 What's 1 song everyone needs in their gym playlist?

58:48 How can listeners get in touch and follow you?

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Alex Viada is THE man, this episode was a fantastic insight into building the strength and engine of legend, but also, just on being better and happy.

10:45 Talk about your background and why you decided to pursue these sports

4:00 Elite numbers in lifts and what they mean?

7:22 What are some tips you would give to a person wanting to get into marathons all while staying strong and making consistent gains?

12:19 I think this massively applies to rugby - aerobic sport with 5-10 second bursts but 90% spent walking, jogging.

13 :55 Aerobic work and it's benefits for training?

23:25 What’s the biggest misconception people have about hybrid style training?

25:30 Crossfit professionals

31:4 How much does heavy lifting help ultra running?

33:12 Also what was the heaviest you've been competing in one of these races

34:05 More tips for larger athletes develop their aerobic system?

39:45 What are some dietary adjustments that must be made to fuel the type of training you do, compared to a purely strength or purely aerobic program?

43:52 What do you eat on a normal day vs a training day?

46:05 Carbo loading for athletes

48:25 Recovery must be at a premium doing what you do, what are some of your favorite active/passive recovery means?

54:09 Genes?

59:19 What does it look like in 20 years time - will you be involved?

1:01:44 What's 1 song everyone needs in their gym playlist? Stone Cold Metal

1:02:14 How can listeners get in touch and follow you?

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This week's video is from the Rugby Muscle Academy, guiding you through the question of alcohol and progress. Does beer really ruin your gains? short answer is no, this is a guide on tactics of how and why you could do it.

For more videos like this, a complete follow-along training guide and nutrition to be the best rugby player / athlete you can be check out
https://www.rugby-muscle.com/team

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We've got something a little different here.

Sports performance expert, biologist, chemist, Evil Genius and consultant to IFBB pros, olympians and athletes.

1:25 How did you become the consultant you are today?
8:16 Steroids vs PEDs
12:00 Rugby and safety
13:45 WADA are obviously the big pioneers of anti-drug, why are they wrong?
17:21 Safety with Testosterone and Steoids
21:35 Safety with TRT
28:03 What about SARMs?
33:00 "Safety" with collision sports
36:13 Aggression for rugby is a good effect of steroids?
40:14 What about kids or even adults, before they make the pros? Does it stay in their system?
41:50 You hear rugby is a skill sport, so won't really be helped by drugs - what's your opinion on this?
43:43 Lots of guys claim that they took it and it made them worse?
47:00 Level playing field
49:50 Rugby players that have tested positive almost all seem to be amateur? Is that because they are just recreational bodybuilders? or because pros are smarter?
59:20 What does it look like in 20 years time - will you be involved?
1:00:56 What's 1 song everyone needs in their gym playlist?
1:01:56 How can listeners get in touch and follow you?

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Today we are revisiting the Rugby Strength and Conditioning Pyramid.
Discussing why this was created, who it will help and how it solves for ALLL the common mistakes that exist within rugby training.

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2:09 WHAT IS TEAM RUGBY MUSCLE

11:59 Are you able to explain myo reps? .

16:17 Views on missing a session if it lands on a rugby day - example: Agility tempos on same day as rugby training, which was mainly conditioning and skills?

18:33 Any recommendations for a strength program to improve squats?

21:42 Any tips for make time go faster?

22:44 Best sleep tips? My sleep tends to suck!

26:43 Tips, do’s and don’ts for training and playing for older players (47)! Cheers.

28:47 Thanks for accepting me. Looking to put on muscle without loosing conditioning. I'm back row and 31 coming into my later years but sitting at 83kg want to get up to 90 without loosing my work rate /tackle rate

31:47 A/ I want to increase my “recovery rate” and keep it up when the gyms switch on and I go back to concentrating on weight training. I went fat and lazy over Xmas for 2 months, I’m doing easy 5ks 5 times a week just to ease me back in. I had been doing a session a week of 8x 45sec 80% runs with 90sec return to start - up an incline. Should I go back to doing that and can I do that twice a week while getting back on body weight circuits and 5ks

34:45 B VO2 max... what is it, is it useful, can I trust my watch?

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Dr Melissa Davis from Renaissance Periodization and BJJ world fame comes on to discuss how we actually IMPLEMENT a new diet, or any change. Discussed here are common diet and habit mistakes and real, valuable ideas on how you can change

6:50 When looking at fat loss, why is habit-formation spoken about so little?
8:25 Daily habits
15:50 Outcome vs Process vs Learning goal-setting?
19:23 Time-Constrained goals
26:30 Tracking
32:50 Where do people "fall off the wagon" most often? Why?43:20 Can people tie these into their identity as a positive? Are there negatives too?
47:38Your best 1-3 tips for anyone who wants to start a new habit today?57:28 What does it this area look like in 20 years time - will you be involved?
59:26 What's 1 song everyone needs in their gym playlist?
59:44 How can listeners get in touch and follow you?

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Finally Get Sh*t Done eBook
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Jonny from Propane Fitness comes onto the Podcast today to talk about his IPF world powerlifting experience, his enjoyment from competition, his motivation, and how he lost it. He also gives an insight into how he gets very busy people who are short on time into amazing shape

Questions and timestamps:

0:00:09 Journey into powerlifting, how did you get started?
0:00:20 How did you approach qualifying for worlds?
18:30 How did you deal with the fallout - fitness menopause?
28:24 How did you relight the fire and become back into the groove? (looks like you're back into powerlifting)
32:33 What does your training look like now?
37:40 You work with a lot of really busy people. What are your main focusses on?
40:10 Time in the gym
47:12 Macros
54:24 What does the fitness industry look like in 20 years time - will you be involved?
01:00:00 What's 1 song everyone needs in their gym playlist?
01:01:01 How can listeners get in touch and follow you?

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Propanefitness.com

@propanefitness

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Today's Rugby Muscle Applied is the final installment of the rugby muscle Applied programming series.
You'll get a look into why you need to be more specific with your training, not matter what level you play at or aspire to achieve

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6:08 At this time of the year and with no exact date for when rugby will be back is it better to just follow a power building program to put on size and then light cardio or is it better to be doing a more rugby specific program. ???

12:45 Two for ya. 1. with summer coming sooner than later....what is your one go to exercise you'd suggest for a mix of rugby and looking good on the beach?

17:10 If you could do one speed session only once a week (because I haven't got time for anything more) what would you do?? Varied sprints?? and as always thank you!

21:37 What were you biggest take aways from the chat with James Hoffman?

27:49 Also, who do you think the next Irish 10 should be?

30:59 Recently found the podcast on spotify, starting fro back in 2014/ Effective training to build strength, enhancing game performance. Hungry to progress from where I am just now and train smarter.

32:59 I read the article on the site about HICT and am interested in trying it out. How would you set up a HICT workout? How would you incorporate it into your regular strength and conditioning training?

36:00 Will Daniel getting leaner while increasing weight week by week. I am stuck at 163 pounds for the last couple months im a constant faster and usually am on a omad (one meal a day) diet but i am looking to increase that heading into this summer.

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Today's podcast is a bit more of a candid chat with TJ and Regan Phillips of Regan's Rugby Strength and Conditioning.
It's a bit all over the place, but this episode is more of a catch up with our lives than anything else... would be awesome if we got your feedback on this one

Regan's Website

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Today's Rugby Muscle Applied looks at how you can progress your training week to week.
Training should not just be one week where you aimlessly do the same stuff, nor should it be progressing in every single way possible.
This episode explains explains what you need to be doing

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Q&A - "Lean Gains" is it a good approach? How to work conditioning into a strength program and moew

6:05 Getting lean without losing too much muscle.

10:50 How do I work conditioning in to my strength training.

15:10 As someone is trying to get leaner and get bigger personally, what are your thoughts on a "leangain" vs traditional bulk/cut, bulk/cut as an approach for overall #muscle gain.

23:00 Any good mobility and stretching sessions you can recommend to help Improve athleticism cheers

30:25 I’m trying to lose fat. My carbs and fat are low, sometimes I’m feeling more tired than usual. But I want to improve different aspects on my training. I would like to add cardio and rugby skills. How can I manager and do all of it with good energy?

33:30 Question for the community: If you think you have strained something in your foot do you go to a Physio or a Podiatrist?

36:28 I lack focus, lack consistency lack knowledge. I wanna know how much wieght I must put on, how much weight I must lift as a half back, how fast should I be how many times In a day, a week shoud I be training. I wanna build mucsle at the same time be faster is it possible?

40:07 Well, I have a hard time filling out my chest and arms. and I feel like I am lacking in that department. Also conditioning. big time

45:14 Oh one question if there's time at the end: is there anyone you've come across recently on the Gram putting out good content that's worth a follow?

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Today on the Rugby Muscle Podcast Dr James Hoffman comes in to talk all things Athlete Training.
Expect to understand why you need a needs analysis, why "strength and conditioning" as well as "recovery" is not what you're being told it is and how to really make meaningful progress as a rugby player.

James's Books

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For today's Rugby Muscle Applied podcast, you get to discover what should go into your rugby training week.
WAY TOO OFTEN athletes just immediately throw themselves into schedules that will never work and are unnecessary!
The other problem athletes run into is that get constantly fatigued and burnt out from the training they do.
This guide will explain to you how to implement a schedule that will allow you to make optimal progress

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4:13 Tj what was your thoughts on that match last weekend? And then the subsequent minimal changes to the starting XV?

14:46 And any tips on fixing quad tendon pain?

27:26 We get randoms from time to time but never seem to be able to get them to stay. Also I've noticed alot of bad habits they carry over from football. Did you have any bad habits? How did you overcome that if so?

34:29 Top 5 countries in the moment. Top 5 most values players

36:56 Hi tj, 33 yr 5ft7 104kg. Amateur rugby player. My last bronco time 5.38, best 100m 15 sec. My problem is in my club I cover wing centre and prop, anywhere basically, I'm having mobility issues in middle area at the moment, hip, groin, top of quad, lower and, cant seem to shake it. Any advice on best training for multiple field positions. Also with training for various field positions I'm picking up one injury after another, it all off now till sept over covid so I have time

42:17 I know you're not a big fan of testing for the sake of testing, but what are some indicators of improving movement control and core strength/stability from the pyramid?

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All Ireland league prop and Rugby Muscle Elite Athlete Daragh features in today's Podcast in a bit of a candid edition, where his athlete check in was recorded for you guys to see, listen and learn. This episode sees us discuss his training over lockdown, changing clubs and build out a plan going forward into next season

2:00 Background for the year, before Lockdown
5:25 Conditioning work that paid off
9:42 Tempo fitness feedback
10:02 Bodyweight work feedback
13:53 Training before the second lockdown
15:49 Motivation to stick with the program and diet
23:02 Building out the plan
26:55 Building out the diet and nutrition

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This episode of Rugby Muscle Applied completes the Hypertrophy series.
We look at special techniques, why people often use them wrong, how you might be able to use them when you need. And there's a final look at focus, exactly where you mindset needs to be when it comes to the process of gaining muscle...

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PUT RIGHT TIMES
2:25 While still in lockdown with no access to a gym, very limited equipment and with horrendous weather to contend with there are some of the drills I’ll be putting in to my sessions but there are quite a few that will need to wait until I can get my hands on equipment. In general though can I ask, how can you keep up motivation for keeping training when there is no definitze return to rugby outlined? Or even dates of when we we can look forward to gyms and sports facilities opening again? Is it worth taking the time off to rest and recover now or should I be out on runs to keep a base level of fitness? I know games will return to grassroots level, just no idea when. For context, I’m based in Scotland and my last game of rugby was March 14th 2020 days before the country was put in to a full lockdown. Since then we had a brief couple of months with gym access and a return to training with no contact, 2m distancing and limited sharing of equipment.

20:10 32yrs old, looking to put on 5kgs not just for rugby but life. Tall skinny guy 88kgs, I get put off easily at gym when progressing is very slow and others are building. Guide on mentally go forward, learn more nutrition (things you don't like to eat like pasta for example how to go around etc), plus how big of a meal you need to eat time.

29:23 I’m 24yrs, 6ft, 92kgs from NZ and play as a loosie. Due to a couple injuries and the pandemic I haven’t played in a while so I want to pick your brain as to what objective performance measures a loosie should be aiming for - specifically 5km time, 100m sprint, squat, bench, dead, power clean and whether you’d recommend measuring something else when looking to improve a loosies
performance?

37:20 Thanks for adding me, strength training for neck and shoulders for scrummaging please??

40:15 On winter gym session block, when i'm getting sometimes to the 5th set i'm gassed out....lower the weight overall a little (which I usually do the 3rd and 4th set pretty well) or do you think I don't have enough energy in the tank??

44:18 With warmup i'm pushing about 1:30/1:35 max in the gym....sound alright? I do like Also just
wanted to say now that I've reread and relistened to what you say about just how hard it is gain a few extra kilos of muscle....it's really not an easy thing to do....and it takes time!

46:35 Love that sprint advice and the idea of using slow mo to assess shape. To bulid a bit on my question - I s'pose I'm looking to see what you would say is adequate strength and adequate cardio for a loosie. I'm keen to work on my weakness but I'm unsure as to what I would consider as more of a weakness. Hope that kinda makes sense.

49:45 What are some things that: A) you've changed your mind about,
And B) doubled down on, In the past year?
Fasting or body composition for rugby?

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Guy Thompson has had one of the most interesting Pro Rugby Careers you will find. A unique, versatile back row who now plays with Ealing Trailfinders after spending 7 years in the Premiership with Wasps and Leicester Tigers.
Today's Rugby Muscle Podcast goes into the career of Thompson and highlights many things that gets looked over by those seeking a career in the sport. Enjoy.

2:32 How much are you looking forward to this opportunity with Ealing?
5:33 Talk me through your time climbing the ladder of English Rugby 1 by 1. To me, it's by far the coolest part of your career and barely mentioned. How did you find the yearly transition?
30:20 Which league had the biggest jump in standard and how did you manage that?
34:22 Man of the Match against Toulon
39:35 Do you think that shaped you for your career that was to come?
46:26 You're not the biggest 8, but it works - what do you attribute that to?

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Today's Rugby Muscle Applied hypertrophy nutrition

How you should eat for Muscle Gain, discussing the 2 main types of people, why bulking isn't what you think it should be and your priorities.

Of course we talk about protein, carbs and fats too.

It's all laid out in today's Podcast

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Zachary BartI’ve always believed that wrestling/grappling is the best experience to simulate the contact portion of rugby. Does anyone have any drills they would recommend or have used that incorporates wrestling & grappling into rucking/tackling. Even just overall body movement?

Jeena Ann JacobHow can I build my strength to be that untackleable person on the field and is there a way to improve speed at home if currently I do not have access to a field/ gym to train.

Adam NealWould full body session be better than the classic legs ,arms for gaining muscle mass. I’m 105 kg 6,3

Patrick NotaroHey Tom I just started playing in college and one of our coaches gold me that the Olympic bar deadlifts are more harm then good and to take them out of our preseason lifting programs. I was just wondering what u thought/if this is true

Mr JohnstonThanks for answering my questions. Given that I'm relatively well rounding i've taking your advice and have decided that acceleration and change of direction is going to be my main work on in order to get really good at it. So going back to my original question - putting aside the pitch work (which i agree is where speed is built) - would concentrating on balancing out my squat/deadlift discrepancy actually help with my acceleration and change of direction to any significant degree or should I focus on other things?

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Because there was no Q&A recorded this week (with TJ in eye hospital), you get a repost of a BUMPER episode and an important conversation about fitness testing for Rugby players

Today’s Rugby Muscle Podcast has old time OG Alex joining Tj to discuss all different types of testing, why they are done, why most are stupid, and what you can do to take advantage of the tests that you do.

A massively comprehensive guide for the player and the coach on what you should be doing with your testing.

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Quite the casual Rugby Muscle Podcast today.
5 Star Reviews on iTunes and Spotify Screenshots and Subscriptions still appreciated

Transformation Article and episode:
https://rugby-muscle.com/transformation/
https://www.youtube.com/watch?v=Qkrs_F4Lm6E

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Mr Johnstone
- You mention 'glaring weaknesses' but I think the issue with a lot of players, including myself is that I don't actually know what my weakness is. Im pretty well rounded for my level of rugby, and have a few areas where I suspect I could be weak, but don't know for sure. I know you will probably say 'it depends', but a discussion about some simple performance parameters might be useful.

Jeremiah L- I'm a rugby player in France and I'm looking to get in the first division in Spain next year. I've been trying different workout splits but I'm still asking myself: What is the best workout split for a rugby player? Should I work out 4 times a week or 3 workouts are enough ? I'm currently working out 3 times a week (Monday: Strenght / Wednesday: Hypertrothy / Thursday: Power) <--- Each workout is in full body. I'm thinking about training in this way : Monday: Upper (Strength) / Tuesday: Lower (Strength) / Wednesday: Upper (Hypertrothy) / Thursday: Lower (Hypertrothy). What do you think ? Should I stick to the first option?

Mr Johnstone- Currently following your advice and going big on the low intensity cardio, and agree with you that its very unnatural and it feels like im doing nothing, especially since I've always tried to kill myself when I train. Do you think that including a full blown killer anerobic running workout once a week will supplement the aerobic work, or actually take away from the benefits of the cardio due to increased stress etc? Im missing the feeling of blowing out my a**e to be honest.

Hamilton Beau Bone- Here's one for you, i've noticed on some of the upper body days (even after a good warmup) that all that blood in my arms kind of gets stuck if you will?? It's happend maybe twice now recently...itt's like they're inflated buuut I need them to deflate a little bit so I can continue on etc...Hope that makes sense!

Joseph Edwards- Any tips on training tackling solo or is it even possible 😂

Simon Dickson

So to reclarify my question from before: I’m a 6ft 6, 96kg lock. Good at speed, fitness and athleticism and jumping in the line out. I’d like to be a more powerful scrummager and a better lifter in the line out. What kind of training programme should I focus on? In lockdown in London so looks like no games anytime soon! So lots of time to home gym (got barbells dumbbells kettle bells etc, bench, squat rack etc)

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Really giving you everything on this one as a full fat loss nutrition plan is laid out and explained.

The rugby fat loss struggle.

The plan to solve it

The mindset needed to success

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Nick Hanson - I’m a college rugby player and just always looking for better workout regimes, training drills and etc.

Locky jay- training differences between league and union

Rob Brown -As a 40 year old guy, I want to learn how to stay strong and mobile as I play veteran rugby.

Napoleon Santos - looking to up my fitness level. bodybuilding is nit in my agenda. but I would like to be/appear more rugby fit.

Jelle Otter- With a high metabolism, I am always struggling with keeping the build up mass. So looking for the ideal combo of high interval cardio and maintaining/building muscle mass. Since I am a not the most tall flanker, weight is key.

Real Maz- How can I be more explosive on the rugby field?

Kyle Danilczak- Tips on training mid season when you are fatigued and sore?

Nick Hanson- I’m working on getting my speed back and right now doing Weighted Sled Hill Sprints along with a lifting sessions devoted to legs every week which includes Power Cleans. Squats, Weighted Step-Ups and Single Leg Squats. Is there anything else I can do to help build back up my speed?

Simon Dickson- What place would you say there is in rugby for kettlebell training? How useful are kettlebell swings for rugby? I don't tend to see professionals using/talking about them much- why is that?
if I’m at training twice a week, getting good cardio in there. With three other days in the gym, what would a good workout be for a lighter weight second row looking to get stronger?
At the moment I am in a hypertrophy stage of training, are kettlebell HIIT workouts worth my time at the moment? Or stick with the barbell? Thanks!

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Today we will introduce the ANNUAL PLAN aka the Macrocycle and discuss why you need to plan your training. What to include in your plan and why. And then finally run through some examples so that you can wrap your head around it all.

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**Questions

Iain Kennell-Webb**How can I improve my nordics at home? Currently can get to about 45-50 degrees or so on the eccentric before going down.

Hamilton Beau Bone
Have started weighing myself this past week, (also since you answered the belly question i've been eating slightly smaller portions) but i'm at 84 kilos today...my numbers in the gym keep going up...which is good...but I do want to be around 88-90 kilos....just not fat...how do we accomplish this??

Zak Bannerneed rugby conditioning

Joe Krinks looking for specific conditioning and training ideas for playing flanker

Henry LeefThanks Tom Jankowski I play hooker/prop and I’m mainly looking for some position specific conditioning and also new ideas and ways to improve my overall acceleration and pace. Cheers.

Findlay Conrad Crosier I’m looking for rugby specific strength movements and lifts, especially those my players can do at home with minimal or no equipment.

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Christmas Special - Top 5 Things from this year - Let me know your thoughts!

The top 5 things:

I grew my hair

I came up short with my ambitions on Team Rugby Muscle

Covid Happened

I made more gym progress in a single year that ever before

The Podcast grew bigger than ever

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**Questions

Sean Reynolds**How do I keep the body guessing?

Fitlete NationWho are the flat earthers of the fitness industry?!

Iain Kennell-WebbOn the 200th episode pod (congratulations by the way!) you mentioned loading 6g/kg of carbs before a game. Should this instead be a daily target to always be loaded? Or is there added benefit in the muscles being somewhat depleted for training then full of energy for the game? For this I'm assuming one can fit 6g/kg of carbs into daily calories/macro targets.

CorieI'm 32 been playing rugby for 12 years now in the pack. I'd like to continue playing good rugby til old age takes its toll. Been listening to the podcast on castbox for a few months not sure how to leave a 5 star review on it. Anyone know how? Biggest thing I've taken away from your podcast so far is don't believe the hype. Would you suggest any circuits I can get away with at work? I work a 12hr shift just wondering if this would be beneficial. I keep some small equipment close like strongman brute bag, kettlebells, dumbells, bands, perfect pushups, and angles 90 grips.

Hamilton BI'm looking to put on about 4 kilos (of muscle) in the next few months sooo we shall see. I really didn't think I was eating too much....Hmmmm how to balance that is the question no?? even if my goal is to gain a couple kilos of muscle (3/4) over the next few months would be great, then I need to only eat enough to feel ok and smart** but not overdo it?

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Ho ho ho
Today's Rugby Muscle Podcast brings you the top 5 things you should potentially look into buying this Holiday Season.

We look at cooking equipment, home gym equipment, rugby balls, weighted balls, supplements and more!

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The Rugby Muscle APPLIED Series of Fat Loss continues with Fat Loss 102. In this episode all the different methods of training that you should be using for fat loss are discussed. It becomes a lot more nuanced than you would think.

High vs Low Intensity.
How Can It Be Done?
Times It Should Be Done
Why most fat loss sessions are a waste of time

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Beatriz- What Should I eat pre and post training? What is the best way to gain muscle? I mean, does this matter too much? What’s better options for pre training? carbs/protein/fiber??? What is more effective?

Marcus wood- I've been following your podcast and YouTube channel. I'm an Talent ID rep and looking to learn more about rugby S&C for players I ID. Are HIIT workouts good for youth rugby players?

Hamilton Beau Bone - Here's a few: should all of the weights/exercises I do be explosive to some degree?? Been thinking about that a lot lately.... 2. I'm really now into my routine of getting a good session in the morning and everyday is better. On the days I do take a day off but still want to do something (banged up or just a bit tired or just chill) I think you said a 20-35 minute jog is just fine yea?? Lastly, makes me feel embarrassed a wee bit to ask, but usually when I finish my evenings I look down at my belly and i'm just wondering where it came from....because even with a hard session in the morning...and eating well...does this mean I'm possibly overeating even if it's healthy?? Sorry for the long questions!

David Tompson- Ola TJ, I’m looking forward to a good display of parrots and coconut leaves How much cardio can I put in when in a muscle building phase if I’m aiming for 3 sessions lifting every week. I was going to put in a set of tempo sprints, a 5k and 30 mins on the rower in the “low” days.

Lloyal Gabriel- Been a longtime listener but first time poster. Ive been tossing up a return to footy for the past few months, and literally my first step was start listening to you again and now I'm keen! about me: Im a tight head prop played a high level for many years, I retired two years ago but have itchy feet again and want to get back to state that I can start preseason in January. Did some baseline testing last weekend. 1RM squat 210kg, 1RM Dead 200kg, 1RM Bench 165kg, bronco time 5min 42 sec. So strength is good but aerobic condition is terrible. Ive always lifted whilst not playing because I love the tin but have done literally zero cardio since retiring. Im 5ft 11 sitting at 130kg when I retired i was around 115kg. So two things I want to ask mate and I probably already have a fair idea of the answer probably just need to hear it again from you to reinforce it. re training: I work full time, not a big morning person so My training is mainly in the evenings. So in terms of training I've drawn up 4 full body sessions (1 exercise for chest, back, shoulders, arms, legs, 3 sets x 10 reps). PLus a little 10min burner at the end of each gym session. Typically train in the gym Mon, Wed, Fri and Saturday and two aerobic sessions per week 3-5 km runs steady state (tues & Thurs). - am I on the right track?

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Articles Referenced:

https://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/

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This new mini-series in Rugby Muscle APPLIED looks into FAT LOSS. How to become a lean, rugby playing machine. Today's episode digs into the overall process

Why we should lose fat
Why are some great athletes a bit overweight
Why most people treat fat loss wrong
Fat loss nutrition, macros
Other massively important factors

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**Questions

Warner Wyckoff**How can I improve my rugby IQ and improve my rugby skills during these shitty times ?

Stuart Luxembourg LogierWhat are your thoughts on managing a gym session with athletes of very different abilities, ie. letting the competent lifters work away and focusing on helping the beginners, even if that means not having much input/feedback for the first set of athletes?

Eoin SweeneySince lockdown is back I want to put on some power (strength and speed) which will better me as a backrow player. I only have a multipurpose yorke 2002 gym, a 10kg dumbbell and a few knee resistance band wondering do u have any advice. David ThompsonFor an effective “beginner” is there any major difference between training to put on size or training to increase strength?training high weights low reps taxes the nervous system quite a bit - I heard - is it ideal to be training around 10-15 to allow more sessions in the gym

Charlie NisbetI can’t currently do a pullup and can do about 2 dips. Do you have any advice you could give to improve my pullups and dips but mainly to build muscle. I also have a suspension trainer that I can use for bicep curls etc.

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BOOM. We are 200 episodes deep!
200 lessons for 200 episodes, today’s Rugby Muscle Podcasts is just about facts, statements and tips to help on your rugby, fitness, strength, conditioning and physique development journey!

P.s
Let me know if you spot the 2 counting errors made (on purpose of course 😉)

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**Questions

Aelias McHam
T**hanks! What are some good lock specific workouts I can be doing to be become better at my specific position?

TjI'll answer this on Friday. But to give a bit of a spoiler - there is no lock-specific workout. There are skills for locks that can improve by being bigger, faster, stronger, having a stronger core etc and then you can go from there. What specifically about your game could you do better?

Mike LowreyStrength and Conditioning programs and nutrition tips. Consistency is stopping me now, due to my work schedule (working night shift as well).

Gage GibsonHey What should I do. My cafeteria serves terrible food, really high in fat, for example 34g of fat with 40g of protein and so much sodium. what can I buy and keep in my room without a fridge, that can keep my meals clean?

I’m at college and the food is so bad for me here. What kinda of packaged food can I keep in my room with out a fridge that’ll keep my diet clean.

Barcley Webster Actually, taking a step back, and since we're back into lockdown in many places, what would be the "best" equipment to have for home training for aerobic and weight training? By best I mean what items would give a good foundation and range of exercises as we're not going to have unlimited budgets or space.

David Thompson I’m just getting back into lifting weights after lots of years off. I need size, power, strength, the whole shooting match....

Should I be concentrating on just a few movements and build techniques and strength first?Eg start with 3 exercises per body section and just concentrate on turning up and working the progressive overload until I’ve seen a decent lifting gain before bothering with specifics for power or pure muscle growth.

Gracious Billy Jr Chirwa which excise i need to do when i get back on pitch due to covid19?

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Hypertrophy 102 How To Plan and Progress Your Training To Add Muscle

We continue this series of Rugby Muscle APPLIED looking at HYPERTROPHY - how to gain muscle. This is once again valuable information explaining exactly what it is you should be focussing on with your muscle-building efforts.

Why we plateau
What really happens and how to push through it
What movements/exercises you should be doing
What rep-ranges to use and why
Weekly splits
How to consistently add reps to your training

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**QUESTIONS

Matt Lowe**

Is there any strengthening workout to help find that quick explosive out for a flanker out of Scrums ?

David Thompson

I’m coming back to Rugby after more time off than I played... I’m that old. I’m after getting into “survivable “ shape i’m doing what I need to do to avoid injury. I’m getting there with a base level of cardio and flexibility but need to start working on strength/size/ weight and speed. Here’s the question. Given we’re months away from match play, what training stages should I be looking to break the next 4 months down into?

Iain Kennell Webb

What was your go to bulking cereal? Are Cocoa pebbles like coco pops?! Can't get either up here, for a reasonable price anyway!

Barclay Webster

Have listened to a few episodes and found what I have heard so far very helpful. Physical - general overall conditioning and improve speed and reaction times. Mental - motivation to keep going when training on own

Aelias McHam

Meal prep tips and basics like how to effectively ruck and carry ball and stuff

Tyler Kugler

Want to achieve muscle growth. I struggle with catching bugs and getting pulled away from a strict program. Lack of knowledge about programming. I submitted a 5 star rating!

Barclay Webster

Following on from comments on a recent pod about elliptical trainer, I was thinking about getting a rowing machine to help with aerobic work (idea being to reduce stress on leg joints and engage upper body more). Do you think this would be a worthwhile purchase?

Gage Gibson

Well I got to fat over quarantine Im back down to 210 but I need to put some muscle and and get back to lock shape for my college season. Im looking for rugby designed workouts and ways to control my nutrition like a clean bulk.)

Lee Yun Escol Casinillo:

Is hyperthropy program important if you are already huge or has bulky muscles? If so, How many weeks of hypertrophy prior to competition in a periodized program?

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Hypertrophy 101 How To Gain Muscle Effectively - Rugby Muscle Applied

In this series of Rugby Muscle APPLIED we will be looking at HYPERTROPHY - how to gain muscle. Giving you real, usable information that you kinda need to stick to if you want to gain significant amounts of muscle. In this episode:

Why Hypertrophy?

Hypertrophy Concerns

Ok so what do we DO?

Why the basics matter

What the training basics are

What the nutrition basics are

Other stuff to make the magic happen

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Questions

RalleFlex - when your building strength, will you most likely also get a little bit of size with it ?

Iain Kennell Webb- What Guided Meditation apps/books do people recommend for total beginner?Just unlocked about 10-15 more minutes during my morning routine and want to see if meditation will suit me.

Yusef from PropaneFitness on meditation https://www.youtube.com/watch?v=H_4p3op-HUc

Kaedynce Tuttosi - Hey TJ, I just started listening to the podcast this week and I’m loving it! Do you have any advice on how to split your workouts? Lowers and Uppers day? Total body all the time? (Also if you have any workout ideas I’d be down to hear those too) Cheers!

David Thompson- In the UK it seems unlikely that they’ll be any meaningful club Rugby until next season. How would you break down the time between now and then, to get the most out of the time available?

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No Rugby For The Foreseeable Future?! No Gyms? Lockdown 2.0 - What YOU Can (& Should) Focus On In This Strange Time

For today's episode TJ runs through a perhaps much-needed perspective on what you can be focussing on as rugby appears to not be coming back any time soon.
This episode goes over what the current landscape is from a non-emotional perspective, what this REALLY means, how we can deal with it in terms of education, development and exactly what we can be doing with our training and foundations to come out of this strange time all the better for it.
Really hope you enjoy this one, especially as I'm writing in the 3rd person still 🙃🤫😉

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**Questions

Iain Kennell- Webb**What are some books you think everyone should read at least once?

Scott AtkinsWondered if you could either chat about it in your next pod, or respond to me on here But atm I have a real bad relationship with carbs and would like your opinion on them. Especially in a muscle building phase. So basically. I was on a diet a year or so ago, to trim down, which meant I didn’t eat carbs prior to working out (well very little anyway) and then would only consume them post training for muscle replenishment and prior to going bed due to hormone release and helping me feel tired (this was advised to me by a personal trainer).Since then I’ve always been under the impression carbs should be ‘earned’. I’ve been led to believe they should only be consumed around workouts when building muscle. Pre workout. Post workout and the meal After that also. I am so anal about it now I can’t let it slip, and feel bad if I consume carbs without it being pre, post or post 1 workout

Hanno JoubertHey Tj, I am an 18 year old South African rugby fanatic. I have a quick question for you, how can I play with more physicality and get noticed more. I play 4 lock so I clean a lot of rucks. Any tips? Look forward to hearing from you. 4 times a week full body focussing on compound movements. 2 push , 2 pull and 2 leg exercises per session with core after each superset. Twice a week field session.

Yun BaroyHow some people can pass longer and others can't? What muscle helps to stabilize the movement and how to improve it?

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This week, Tj answers more questions from the Facebook Group:

Locky Jay: - fix leg imbalances. - improve mobility.- see some examples of daily diets.

Hamilton Beau Bone: This just occurred to me (to ask on one of the Live sessions, but I wanted to do it before I forget. Those of you who go to the gym early morning and then shower go straight to work AND/OR finish training and get home at like 23ish at night....is there anything that covers all the bases there? With my timetable here literally that's how most days are here. If I remember correctly TJ you're a fan of just eating good food and nothing else that really works? Am I being too hopeful or would a magic shake meal replacement etc. (which is quick and would be convenient would do the trick) I love eating eggs after a morning sess. /making food for dinner but with the season now in full swing....i've got very little time and my gf's timetable for work has her home later than me.

Patrick Notaro: Been looking to add some more aerobic work to my training. Would distance biking be more/less beneficial then running (weather starting to get bad where I’m from and I have a stationary bike)

Joseph Edwards: Also looking to do more cardio would match specific (sprints,intervals etc.) be better than doing longer runs

Hamilton Beau Bone: Can the Wabs pull off a win against NZ? More seriously, if it's a weights day, and I don't feel it the day after, did I go hard enough? (Working on pushing myself because I don't think in the past I really did as much as I could've. I mean being at a 8.5/9 level not a slam the weights on the ground gym bro, but pushing it. Since we work together already (yea!) i'm in week 4 now of September workout...should all the exercises i'm doing weight wise always be explosive or just steady as she goes...I know it specifies sometimes, but when it doesn't is what i'm referring to.

Iain Kennell-Webb: How do I figure out what success means to me

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This weeks Facebook group questions

Ralleflex

what do you think is the most important gym workout, for at guy who needs to be strong but very explosive? and needs to build size, what do you think a week for that would look like? and ofc your content is great as always, big fan here

William Franklin

hi TJ regular listener to the pod. I’m 32 and been out of the game for 2.5 years. What are your thoughts on RFD training to improve acceleration. I’m 5’10, 93kg centre and have had a lot of injuries in the past. Will

Joseph Edwards

I’d like to add 5kg of muscle by Christmas I

- Franklin November

Help me to gain some muscles before Christmas.

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Today’s podcast has TJ giving a complete guide on how he was able to train to achieve his transformation during a global pandemic. Discussing the background, environment, nutrition and training that he did in order to make a startling before-after.

https://rugby-muscle.com/transformation

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**Questions

Rob Noble:** Hi TJ, Thanks for the conditioning download, there's some good stuff in there. Unfortunately I don't have easy access to a commercial gym with various machines, but I've been doing some of the drills you've included for a while already; Bear complex, touch+run back, touch+up& down, sprint intervals. I've got a barbell, rack, bench & dumbbells at home, it's nothing fancy. I play for a village team of about 20-30 players, although we only ever put out 1 team with 4-5 subs. Ages range from 18 upto early 40s, with a few props in their 50s. I play second row, so I've no aspirations to be a speedster, but I'd like to feel like I can could with 10mins of a game before puffing like a chain smoker. Ideally I'd still have some pace left by 60mins.
My normal training week looks like:

• Mon - Total Body weights (medium) 45mins + core 15mins

• Tues - Total Body weights (light) 45mins + assistance 15mins, Rugby Training (currently 90mins touch)

• Wed - Total Body weights (heavy) 45mins + core 15mins

• Thurs - rest (sometimes I swap this with Wed session, depends how rugby training goes)

• Fri - Run (usually with sprints or burpees interspersed) 45mins

• Sat & Sun - rest...would be a game Sat pm if that ever happens again!

I'm following a weights programme called "Built for Battle", which has a conditioning focus (v.low rest), my aim is to build strength and then the programme shifts to converting that into power. So last 4 weeks is pretty much Olympic lifts or similar.

What I'd like to do is sneak in another short conditioning session, e.g. bear complex, by swapping out a core session. I'm limited to an hour max workout time.

What do you think? Am I kidding myself thinking I can actually make some strength gains and also improve conditioning?

Steffen Griffin: I want to be big and strong as possible. My gym just opened up but there's usually a line and I can't wait around. Should I focus on bodyweight stuff?

Ali: Do you recommend meal prep to manage nutrition

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The first in a new series where TJ goes deep into topics that will help you understand exactly what you need to get the most out of your training.
This week's Rugby Muscle Applied is on Deloads. What they are, why we all use them, how you should implement them and when they are used.

You can find the written version here:
https://rugby-muscle.com/deload/

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Alan Findlay: Best way to improve hip flexibility.

Kyle O'Leary: In your opinion what is the best way to work on passing (drills) when you are by yourself? Sorry if it’s not related to the topic/

Kyle Oleary: Oh and how build up explosive/short burst endurance?

Chris McGrath: Hi all, For some strange reason I decided to start playing rugby at 32 years old, coming from a former kickboxing and Crossfit back round. I admittedly spent a year enjoying food before starting rugby. Now in my second year I’m looking for a program that will help improve my rugby on the field. Ps I’m a loose head Prop is that helps

Rugby Performance Training Explained - The Rugby Physical Prep Pyramid

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Stephan Kolper: i’m looking to rebuild muscle and conditioning. Goals 3km in 13 and 400x5DL. I played years ago but now I’m a somewhat fat bus driver who has an infant and no time. We’ll be moving soon and putting in a small home gym to eliminate the time excuse. I’ve been enjoying the recently discovered podcast when I have time. As a dad who gained more than his share of sympathy pregnancy weight, and lost some of my muscle with shift work and now being the at home parent of an infant, what apartment friendly work would you suggest for regaining a bit more strength and conditioning? I’ve finally recovered from pulling something in my lower back so I’m ready to gently get things going. I only have a 20kg kb, which I was pretty good with, but am wary of hurting my back right off the bat.

Iain Kennell-Webb
Who's going to win between Leinster and Ulster?

Iain Kennell-WebbAlso, how would you structure a bedtime routine?

Alan Findlay
Opinion on using creatine, either cycling or long term.

Tom Lawley
Are massage guns worth investing in? (As a ‘cheaper’ alternative to sports massages). Also, where do you get these shirts from?!

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Today is the second podcast with bodybuilding, science and training expert Dr Scott Stevenson. This 2 Part podcast will cover the 3 mechanisms of hypertrophy and how to achieve them, this episode covers more about the functionality of muscle and how to find the balance between stimulating and “over-training”.

As one of the most sought-out bodybuilding coaches Dr Scott knows just about everything there is to know about hypertrophy.

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Locky: Playing year-round and setting up training. - In the Japan club system, there is normally 1 month off for summer and the rest of the time you have 1 -2 games a month. Training or game only on Sunday

Nazrik: I use to play rugby not professionally but socially for clubs. Due to injuries & other commitments I had to give up on it. But occasionally I have a touch session every now & then. I would like to get back in to shape & get on the field.

Gracius Billy: Rugby all Programs,, Chest injury

Tom David: I’m looking at what’s the best diet and supplements to help me train, recover and gym. Training hard 2/3 times a week and get gym work done too. Very important being in the second row

Tom David: I’m definitely needing help with supplements that give that little extra, often shattered the day after training and my gym work suffers because of it. Lookin for help with that really. Nutrition and supplements

Lee Yun Escol Casinillo: Is hyperthropy program important if you are already huge or has bulky muscles? If so, How many weeks of hypertrophy prior to competition in a periodized program?

Gracius Billy: Thanks for accepting.....but I have a question....is possible to continue playing rugby even you have Chest Cancer?

Kenny Chukwuma: Cheers, just wanted to ask about the progressions aspect of the conditioning sessions. Specifically, how does one periodize their conditioning training to see linear progress and once that's no longer attainable, continue to progress beyond that sticking point. Also what types of conditioning would be best to prioritise if your week involves other training sessions?

Gil Martin: My question is how and what can I do to improve performance, strength and insurance after the age of 44?

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Today on the Rugby Muscle Podcast TJ is joined by bodybuilding, science and training expert Dr Scott Stevenson. As one of the most sought-out bodybuilding coaches Dr Scott knows just about everything there is to know about hypertrophy.

A good idea would be to just sit back and try to absorb as much of the knowledge as you can (before giving us a 5 star review)

This 2 Part podcast will cover the 3 mechanisms of hypertrophy and how to achieve them. This was an awesome podcast.

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Articles Referenced

https://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/

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Locky - Some fun things to do in the GYM to mix things up?

How to make Cardio fun??

Locky - Thoughts on 1/4 Squats.

Locky - Increasing neck size- without cramping up.

Sean - Thoughts on the return of Premiership and Super Rugby

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This week, Tj answers 1 main questions and takes a DEEP DIVE into bodypart vs full body training splits, why full body is better for rugby players and some examples of what you can do and why

*LUKE: hey man, only just discovered the podcast and I’m currently making my way through all the previous episodes and loving it .** I know your a fan of full body workouts and I find they suit my lifestyle perfectly, however they seem to be the least covered style of workouts on any Bodybuilding/gym sites. Do you have any basic principles or useful advice for building my own full body program? Cheers

*LOCKY: I recently got a bunch of resistance bands and I ve been leaving them around my apartment.I’ve started doing band pullaparts. Not really counting the reps. Jamie Lewis from chaos and pain mentioned doing random tube exercises throughout the day. Anybody in this group do any?

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Today’s Rugby Muscle Podcast has old time OG Alex joining Tj to discuss all different types of testing, why they are done, why most are stupid, and what you can do to take advantage of the tests that you do.

A massively comprehensive guide for the player and the coach on what you should be doing with your testing.

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TJ's back on the Rugby Muscle Athletes Facebook Group answering YOUR questions:
This week, they are:

*JOSEPH - Hey Tj, would like to know what you would recommend for building endurance and cardio.

*JAKE - Thanks TJ. I am a back 3 trying to make a comeback after 3 years away from the game. What breakdown of days in the gym, lifting and days on the pitch, sprinting/footwork per week would you recommend?

*JUSTIN - I know a good flanker should have strong ball carrying skills when we attack, how can I improve my leg drive when I get contact from the opponent? Should I spend more time on power session? (hang clean, snatch etc.)

*BRETT : Has anyone tried CBD oil? Is it any good? A friend of mine owns I Am Truth CBD one of the best CBD oil suppliers out there. Should I try it? Would you? He’s said if you use king141 you’ll get a discount

*ANTHONY : Question for the group: which is better for athletic performance trap bar deadlifts or straight bar deadlifts? I switch them up, but I’d like to prioritize one over the other. Any thoughts?

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Today Colby Knepp joins TJ for a "bro chat" where they discuss all things about the mental side of dieting, training and life as we go through it, TJ also gives an insight into his recent UD2.0 experiment

Find more on Colby
colbyknepp.com

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It was a huge honour to have Sean Seale from Upside Strength joining the podcast. Today's episode touches on many different areas but is fantastic at helping your understanding and overall philosophy you should take into your rugby training.

Follow Sean
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Upstrength.com

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Answering more questions from the Facebook Group:

Hey TJ, really struggling to put on weight, I feel like I’m eating a lot. I have a healthy enough diet, I eat a lot of fruit and veg, steak, eggs, rice etc. I train 4 times in the gym a week and 4 pitch sessions too. Just looking for advice on how I can get more calories in or if there is higher-calorie foods or snacks that I could get. Also wondering on how many grams of protein I should have in a day and your thoughts on protein powder? Thanks in advance
hey my name is joe I just want to be able to create simple and effective training plans for different stages of the season (offseason,preseason,etc)
really want to know how to set a good strength and conditioning program in different periods (offseason, in-season, postseason), as I want to be the one of the best flankers in Hong Kong.
my son is 14 and wants to train, and for him I want to how he can efficiently work on cardio at the same time do some weights, though I worry as he is growing so damn fast. Size 12 feet just had hiab14th birthday yesterday and hasnt hit his growth spurt. He's 5'7.
I know is late to the post but I wanna get better at being more dominant in tackles and collisions

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Today's guest on the Rugby Muscle Podcast is Sean Reynolds, an Irish Amateur player who rediscovered his love for the game and has overcome some serious setbacks to make outstanding progress and really make phenomenal achievements
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First off; thank you for making this page and podcast an absolute must-have of information for beginners to the extreme athletes of the world. You would be part of my kit bag!

My question is about prioritizing training with a tight schedule, I get just waking up earlier or staying up a bit later gives you time, however; I have 2 littles and a wife that want attention when I'm home from my 12hr day that starts at 6 am which is generally a 45 minute drive 1 way. I can usually make time for 2 full-body strength training sessions in the evenings for 2 hours to get all the nooks and crannies worked and that's generally it. I'm lucky if I get a sprint or skills days in. I'm not playing right now due to COVID which will probably make it even harder when the time comes to get back on the field. So, question. What should I prioritize in my training to get the best ROI? I have a home gym with barbells, kettlebells and rings if that adds to anything. If you only had 1 (2 a day) training day in the week to make you an all-round better athlete (speed, strength, power, endurance etc.), how would you program the day? From wake up, meals, and training.
Hi I’ve been playing since I was a young kid and taken my training seriously but lately I’ve hit a real bump with my squatting I don’t feel like I’m making any progress any tips to improve it
What's your opinion on mobility workouts and recovery workouts? What's their purpose?
Here's one for you, my training finishes at around 1030 at night...getting home eating and dinner around 11ish....last night would be a great example...I couldn't get my heart rate/relax down enough to sleep....was still like ok high energy etc....Is it the food i'm eating? What should I be eating at that time...how can I taper off and get to sleep at around 1230 ideally…

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Today's Podcast has the knowledgable Kevin Shattock on for an awesome interview where he and TJ discuss his background, S&C trends, his research into autoregulation and velocity based training and pick their way through some fads

https://www.instagram.com/podiumperformancesc/

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A FULL Breakdown of different fasting diets and the circumstances in which you might use them.
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Questions Answered this week:

I’m roughly the same minus all the powerlifting and solid strength lol. I took a year off rugby because the birth of my son. Before the year off I was playing winger and hooker. I’m now just turning 30 and need to be able to get my speed and explosiveness back. Did add some quarantine weight which I’m working on getting down. My endurance is still fine (I run about 3 miles every other day). Long story short I need to be more explosive without damaging my body. Also, love listening to the podcast. Helps keep my motivated.
I have a question about recovery after training? Profesional rugby is very intense. So what should we do for recovery?
I would like to improve my explosiveness in the tackle to help make bigger hits. Could I get some training drills and tips to improve this. The main lifts that I do to focus on power is squats and deadlifting. I do band work to focus on powering through with my arms in the tackle. I have seen improvements over the season I am still not making enough big tackles consistently.
Do you have any recommendations on skill drills that can be done for training when you are by yourself?

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Marie Spano is a Registered Dietician who has experience in the NFL, MLB, NBA and a ton of other settings. We discuss best strategies to train hard, perform your best and not stress over your diet before answering your questions and debunking some common nutrition myths.
She knows her stuff - stop reading this description and start listening!

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Back with another Q&A Podcast, enjoy!!!

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So after not shifting the Christmas weight and then putting on another half stone first couple of weeks of lockdown I got my ass into gear and have lost just over a stone. When gyms are back open my plan is to probably out on about 5lbs but want to do this in a 'clean bulk' type way. Best way to go about this in terms on nutrition, macro splits, excess calories per week, etc
17 Year Old wanting to make an impact in senior rugby
What's more beneficial for rugby, clean and jerk or snatches?
I play fly half in Sydney Australia and have a bad a recent run on injury breaking my left fibula and more recently a grade 2 tear in my right ankle. My main concern is building up my legs to a point where I am stronger faster and most importantly prevent further injury. Gyms reopen in 2 weeks here and am super keen to get back into building them up, what would be the best approach to achieve this goal maybe an upper lower 4 day a week split incorporating squats and power cleans?
Have goals of playing at the next level. Having trouble gaining a few pounds but I eat right and train right. What else do I need to do to help achieve my goals?
Looking at address pectoral imbalance (ie stronger one side) - any advice/exercises? Cheers

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In today's Rugby Muscle Podcast, TJ is joined by Ali Gilbert - a coach who combines training, nutrition, and lifestyle guidance to alter body composition, optimize metabolism, and maximize testosterone levels.

The discussion includes:
- How important is it to know and control your testosterone levels
- The problem with the taboo nature of the topic
- How to find out what your levels look like and personal differences
- Lifestyle and training factors that lead to low-T
- When TRT might be appropriate and how to go about it

If you enjoyed this one, please give a 5-star rating and we will follow up more with Ali

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Today's question yo:

Thanks for adding me to the group TJ. Im Andy, a scrum-half playing for a small club in Dublin. I would like to know; what are the most important things to work on in the gym during the season if you're limited to 2 (or even sometimes just 1) sessions a week. The reason I ask is because sometimes I find myself spending ages in the gym wondering if I could be getting more benefit from a shorter, snappy session.
What are your thoughts in doing Tuesdays and Thursday am sessions with training in the evening?
Hi guys wanted to start a discussion, if you had to pick only 5 exercises to do for the rest of your training days what would they be?
As an athlete what kind of reading or study materials are best to better understand the relationship between nutrition and the affect it has on your physiology. Any great reading recommendations? Nutrition material on its own I feel is somewhat antiquated and ridden with old guidelines from FDA/USDA. My goal is to educate myself better on the relationship between food and what it does in my body to fuel a workout, game, regular day at work and overall health.
What's your go to breakfast on an early am training morning? Go to latenight snack that isn't very bad?

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A brief discussion on the World Rugby Law changes that have been approved.
Why they are in place, why they are REEEALLY in place, and what YOU can do going forward.

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1. I’m trying to get back into shape to play more next season and struggle to keep motivated when I start a program, so was wondering if anyone had tips on how I can keep going once I get going?

2. how to gain speed and dynamic speed (bursts)? cheers

If you had about an hour to work out daily right now. Would you focus only on fitness?

4.. Would you spend any training time dedicated to skills etc?

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Hi I’m an amateur player just looking to better myself. Would you recommend a cut/bulk cycle for someone looking to gain muscle? If so how would you look to structure it around the season?

Differences with playing rugby vs coaching vs bjj

My question is about Pre- Game nutrition and eating the right foods on the morning of the game . Aswell as what to eat 1hr prior to Ko as i seem to have no energy in the first 40 but always seem to loads of energy in the second half . Thanks,

Hey mate loving the content so far. I was wondering could you outline a typical periodisation plan you’d use for those you coach throughout the year be it during season and off season, and then also the specific cycles you may use during this time and the duration of them? You may of addressed it in previous episodes I’m a new listener! Thanks

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Todays podcast has Dr James Hoffman from Renaissance Periodization coming by to drop some awesome knowledge.

Dr James and TJ discuss what athletes should be doing to improve their game, all the different ways and areas that they can improve, and how to decide what's best for you.
They also discuss why an athlete shouldn't be "making up for lost time" later down the line.
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Today's Podcast goes in-depth on how older athletes can remain athletes and play rugby as often as they can.
A comprehensive guide to the best ways to train whilst dealing with all the problems that come around in your 30s and 40s

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Lee Eldridge is a Strength and Conditioning Coach who has worked with London Welsh, Blackheath Rugby, Fulham, Watford, IMG Academy, Wales Hockey and a number of other elite clubs and organizations. He has some really great ideas and systems to make sure that you improve as a rugby player.

Hope you enjoy and if you do - give us a 5 start review!

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Todays podcast has TJ and Alex answering the following question:
Hey bud. I was just asking if you would discourage completing a strength cycle or conjugate style phase such as west side mid-season? I know this should be done in the offseason but that’s when I would normally be cutting to try to look half decent for holiday

On a more lighthearted note, if you were on death row, what would your last meal be?
Alex has actually been coached by Westside themselves over the last few months so we're in a really good place to break this down.
We talk about what it is, why people are drawn to it, elements of it that could work for you and elements that we think you should consider altering.

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Today we have the pleasure of talking with a top-10 ranked powerlifter, Kitty Lee.
To say she is strong would be an understatement, we hear of her journey of how she got to this level, lessons she's learned, RPE and how important that has been for her training and just what it takes to lift triple your bodyweight for fun...

Kitty's Instagram
https://www.instagram.com/kitty.meowers/
Watch her YouTube Channel:
https://www.youtube.com/channel/UCWGLX7CU7TU_Ik4FKwTvQqg

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After dealing with a number of members having a tough time trying to snack less whilst being stuck at home I whipped up an in-depth talk on strategies that you can use to prevent yourself being subjected to the snack-monster ruining your goals.

Hope you enjoy it

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Note - If you notice some sketchy sound at the start, it goes after around 5 minutes of so

Hello. Today's Rugby Muscle Podcast in Isolation features TJ being joined by Fraser Murray, an excellent Strength & Conditioning coach based in Biella, Italy.
We talk about how he ended up in Italian Rugby, how he's been dealing with the lockdown in place in Italy and how he's normally been going about coaching a large squad with mixed abilities and needs as well as the Italian culture along with the club culture that the coaches have developed.

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When you’re putting shoes on, which shoe do you put on first? (Left or right) And why?
Are massage guns worth the hype? More so as alternative to sporadic sports massages?
What do we think of these plate sizes??
What are some good recovery programs to players with knee injuries
I’m recovering from PCL reconstruction surgery. What are people’s top tips to stay motivated and not rush back into exercise too soon, potentially aggravating the recovery period. Also are there other ways of improving my game whilst being out of action?
Home work out programme and good recovery plans same as a good diet
I have started deadlifting again after a few injury setbacks, once slight mcl in knee. Once. I start to add weight to the bar, about 120kg and up my knee starts to shake under load. Do you know a potential reason and best to strengthen this so I can kick on with strength training? Cheers
What is an easy diet program to follow in order to gain muscle? Would you rather cough syrup or sneeze flour for the rest of your life?
I coach youth rugby. 5th and 6th graders. Any special or specific nutritional pearls for this group of athletes to help train and recover? Thank you.
Would you rather have fingers like legs or legs like fingers?

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Hi! In today's Rugby Muscle Podcast has TJ running through his top tips and hacks to get you to the other side of the Coronavirus pandemic more productive, fitter and better than ever!!
To join the Training Camp
https://www.rugby-muscle.com/trainingcamp

The hacks:
- Don't Panic
- Don't do RANDOM At-Home Workouts
- Focus on Conditioning
- Train at the same time each day
- Use frequent breaks throughout your day
- Intermittent fasting
- Wake up at the same time each day

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This week has been a strange one, not just for the Rugby Muscle Podcast but for pretty much the entire world.
Nevertheless it was AWESOME to have notorious rugby coach Dan Cottrell on the show to share his wisdom and challenge TJ with some intriguing questions and thoughts.
An extremely valuable episode indeed.

To find more of Dan's coaching
https://www.facebook.com/RugbyCoachWeekly/
https://www.rugbycoachweekly.net/

I will make sure he has an Instagram next time

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The old band got back together to answer questions from our Rugby Muscle Athletes Facebook page:
https://www.facebook.com/groups/747438958657780/

Obviously the COVID-19 crisis was discussed, but this was early on Friday.
Here are the questions?

Difference if any between a box squat and a back squat with resistance bands for power production? Or just personal preference for body type/levers ect.

Any advice for days when you get to the gym and your body isn’t quite right and ready for a full session. Could be from lack of recovery or a physically demanding day of work etc? Last time this happened to me I did the same moves but lifted lighter weights and increased my reps, was this a good idea if not what could I do?
Secondly what is deloading? When, why and how should it be done? Heard you mention it before but not familiar with the term myself.
Cheers

I’m trying time figure out if I am having loading issues or tracking issues with my Knee. What would be some effective exercises to build my inner quad, without over loading my patellar tendon?

Funniest thing you`ve seen on a rugby field?

it has probably been asked before (not sure) - I don't take any supplements, tried some for a while but did not feel any benefit, so I think it's a bit of a wast of money. I do watch my food quite well instead of supplements. Do you think this is a good approach or do you regard some supplement as absolutely necessary?

oh and another one - I twisted my finger two weeks ago (it's not broken but swollen, red and blue and so on). I know the right thing would be to stop training/rugby a few weeks, but I can't really (as probably most of you too ;)). What would you do? Tape it up and keep on training and risk that it takes longer to heal or take a few weeks break and wait for it to heal properly... (btw. my Rugby Coach now told me to stop for at least a week so I don't have a choice anyway right now...)

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Today TJ is joined on the Pod by previous guest Matt Dickens discussing his return to rugby after retirement, why he did it and what he did to seamlessly slot back in.
We also continue our S&C chat discussing what he does with Brighton College, his Track stars and his views on the current state of nutrition.

A bloody solid Podcast if we do say so

Follow Matt:
Atlashealthperformance.co.uk

@coachmattdickens

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Whats up?! TJ's back with a solopisode today starting a new "hacks" series, there are many simple wins that you MUST do in order to gain muscle.
They are things you can add into your training this week and will help you in your pursuit of getting monstrously jacked!

Cereal
Go to the gym at the same time each day
Put your pride into lifting with the most perfect form
Know your numbers
Manage volume
Don’t be scared of eliminating the “big 3"
Train all muscles at least twice per week
Start lean
Rest adequately
Warm-Up

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This week TJ is joined by Fitlete owner George Pagan to discuss everything training, why being well-rounded is really going to benefit you as a player.

Fitletes.com

@fitletenation

Show references:

Contrepeneur

https://www.youtube.com/watch?v=vC5cmW8O3L8

https://www.youtube.com/watch?v=Q3qlEenXx

Ying Yang Twins - Whisper Song (just cos)

https://www.youtube.com/watch?v=YGlvc4nVSXU

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An important episode on how to practically approach sleep and recovery as a rugby player and athlete…

Find more on Nick’s stuff:

www.sportsleepcoach.com

@_sportsleepcoach

https://www.amazon.com/Sleep-Myth-Hours-Power-Recharge/

JOIN THE ELITE AND HAVE YOUR VERY OWN COACH - www.rugby-muscle.com/elite
50 FREE RUGBY CONDITIONING SESSIONS - www.rugby-muscle.com
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This was a quick rant because you can't have tips if you don't know what you're trying to improve - hope you found it helpful!

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In today's episode of the Rugby Muscle Podcast TJ is joined by Big Nick Whiteman to discuss nutrition, training, hypertrophy and good ol' plant-based nutrition.
A great bumper episode for you to enjoy

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After a 6 Nations review and preview, TJ answers the following questions from the Rugby Muscle Athletes Facebook Page:
Love some info on Hip and Ankle Mobility. And learning the Olympic Lifts. Where do I start?

I'm stopping meat for lunch, and I did it for a month, but I lost minerals and vitamins, like the iron vitamin. What can I do to replace this vitamin, even without eating meat for lunch?

Quarter Squats - Thoughts?

League and Union - Difference in training if any?

Tattoos and training - how long should you rest

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Today TJ is answering a bunch of questions from the Rugby Muscle Athletes Facebook group which you can join here:
https://www.facebook.com/groups/747438958657780/
Use this group to join the 6 Nations pool too!

Today's questions:

In fitness classes we’re usually “encouraged” to push outside our comfort zone to the max, never give up until we’ve given our all, leave our dicks on the field, etc. I see that's probably how you become the best the fastest, but what if I’m just trying to gradually get better? Won’t I also get stronger if I just go a tiny bit outside my comfort zone every time? Do I really need to go to my limits? Or is that just how bodies work?

Locky Jay - I have a dodgy Achilles that is manageable and slowly making progress. I can`t do any jump work or it flairs up. Any advice on how to increase explosiveness and power without jumping in training?

I have been battling tendinitis in both elbows (and some biceps tendinitis on the proximal side). Any suggestions for curl or forearm work I should either be including or avoiding?

Matt Scahill - Not sure if this is too late or will be considered for next time. My question is, is keeping hold of extra weight beneficial if strength levels are fairly low at the minute? as at least you have more mass to throw about?

Who you got for the 6 Nations? And what do you think of Super Rugby?

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Think gaining effective muscle is easy?
Think again.
Today TJ goes over a complete guide explaining why gaining muscle is difficult and how to do it effectively.

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Steroids in Rugby - what is your opinion?

I’ve noticed my pass power isn’t great, my pass fades on me a little - anything I can do in the gym to increase this? Core?

Would like to know, what type of food affects sleep if anything particular? (besides the old chino) and on a night out, what would be some of the things that affect a good sleep? Of course booze, in general, affects it along with jaager bombs, but besides that?? How bad is it too eat an hour or so before you go to bed? A full dinner obviously?

What was your rugby highlight of 2019?

What are some good fitness/strength tests for coaches to use?

You got Conor or Cowboy?

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Setting endless things that you need to do in the new year sucks.... but making no progress sucks.... how do we fix this?
By NOT doing these three things. haha!
Now, give the show some love pretty please, share with friends and 5 stars!

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https://www.facebook.com/groups/747438958657780/permalink/2574645992603725/
This is the link to submit your goals!

It's all there in the title mate.

Enjoy!!

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In this episode, TJ talks with Dr Mike Israetel.
This guy is an absolute genius when it comes to gaining muscle and training efficiently.
You'll want to listen to this man

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Questions today mate:

Any thoughts or recommendations about books for rugby s&c?

Lifting Sunday after game day. What would you prescribe?

What Position Do you Play?

What is the best thing to eat after hard training?

"I believe I can fly...." https://www.instagram.com/p/ByxzI9YAtPV/

"Why You Heff To Be Medd?! "https://www.instagram.com/p/4619zpvjfN/

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Today the Rugby Muscle Podcast is back as TJ gives us a quick World Cup Final Review and answers a bunch of Instagram questions.

Massage Guns as a recovery Tool?

Top 5 lower body exercises

Why don’t you have programs outside of Coaching and Team Rugby Muscle?

I want to ask you if you can help me on anxiety because I am having too much anxiety for matches I don’t know how to control it.

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Previewing the England v South Africa Rugby World Cup Final

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TJ is joined on this podcast by Tom Lawley, and we discuss his whole journey through nutrition, training and rugby.

We talk about how he transformed his body and life with small, simple changes. It shouldn't sound too drastic.

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In today's episode, TJ discusses the pros, cons and ins and outs of ketogenic dieting. Why you may want to use keto and why it's potentially a bad idea for rugby players.
As we just had some awesome Rugby World Cup 1/4 Finals he also reviews those matches and previews the semi-finals this coming weekend and gives predictions
Do the Pod a favour and share it on your IG stories and give us a 5-star review!

Support the show (http://rugby-muscle.com)

In today's episode, TJ discusses the World Cup quarter-finals, gives his predictions and answers the following question.
What should I eat before, during and after a game? How would it differ with cutting or bulking?
Do the Pod a favour and share it on your IG stories and give us a 5-star review!

Support the show (http://rugby-muscle.com)

Today TJ discusses more nutrition nuances with the Recipe IQ App found Ken Leeser.
If you're tracking your diet (as you should) you should download the RecipeIQ App from the app store
https://apps.apple.com/us/app/recipeiq-recipe-app/id1213761554?ls=1
Or Google
https://play.google.com/store/apps/details?id=com.interstitialllc.recipesocr&hl=en_US

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Time for a Nutrition Q&A!
The world of nutrition has probably got a lot more confusing over recent years thanks to idiots on the internet, luckily ya boy has you covered.
In today's episode TJ answers the following questions:
- Is a low carb, high protein diet good for someone who lifts and is trying to cut some lbs?
- What nutrition considerations are there for me as a vegan when rehabbing an injury? [re-worded]
- Any courses you'd recommend for people who want to know more about nutrition?

Support the show (http://rugby-muscle.com)

In today's episode TJ rambles on about his thoughts for the world cup.

Please support the show by spreading the word however you wish to

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Hey all,

Welcome to the first ever Carpisode!

Forgive the lower audio quality, but this allows me to get more of these out.
Today, I go over the goals I set myself at the beginning of the year, and how far they have come since I set them as small, easily achievable goals.

Support the show (http://rugby-muscle.com)

In today's Rugby Muscle Podcast you have the honor of listening once again to the VERY wise words of Dr Jake Reed of UNI and Renaissance Periodization.
Dr Reed is a former rugby coach and consultant and gives his background in today's episode to explain why he's such a noteworthy person to listen to.

Support the show (http://rugby-muscle.com)

How to improve mobility in ankles, hips, shoulders?
Types of corrective exercises support with imbalances, such as glutes, hip flexors, VMOs and others not firing when doing major movements.
I love the Q&A sessions and I plan to participate more in those
Scrummaging training advice; neck strengthening, core, shoulders and proper body shape. Exercises that will support a player in the tight 5
Playing at an elite level means you are potentially being tested for enhancing drugs, would you be able to offer advice on how to understand what you can take and not take; specifically around supplements (pre-workout/SERMs/etc) I understand that it could be country based (I'm in Canada), but a general chat would be great. Supplements are huge now and very unregulated.

Support the show (http://rugby-muscle.com)

With the premise of the episode in mind, I'm going to keep this description short.

Please help spread the Podcast word with Screenshots on your IG Stories or by giving us a 5-star review!

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You're going to want to listen to this doozy. TJ is joined today by world-travelling strength and conditioning coach TK!
The discussion goes over:

Biggest commonality between all athletes he's worked with
Underrated areas of rugby strength and conditioning
Difference between Part-Time and Full Time players' training.
Differences with baseball and rugby
Lessons from his fat loss

TK will be in the UK from September-January, and is looking to help anybody with some consulting/training. Get in touch@

Follow him:
@tkennellphysprep

@tkphysprep

terrenceakennell@gmail.com

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Boom. We have another awesome podcast for you today with TJ being joined by College S&C coach Chris Cervantes.
They guys discuss exactly what you need to be doing both in and out the gym to make sure that you're making the best progress.
They also chat about the common mistakes many athletes make as well as the different ways you can use the gym throughout the year to make sure that you're making those sweet gains, even on limited time.

@christophercervantes
christopher.k.cervantes@gmail.com

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Today's Rugby Muscle Podcast sees TJ being joined by Jak Rossiter of UR7s.
The guys discuss Jak's role as part of the UR7s academy, how they help their athletes and what they look for in their players!
We then get Jak's tips on how to prepare for the game, both long-term and short-term, the conditioning required, how to perform your best and how the game could definitely improve your 15s game as well!

Follow Jak
@jakrossiter

@ultimaterugby7s

@ur7sacademy

Support the show (http://rugby-muscle.com)

That's right, the Rugby Muscle Podcast goes big time with Gloucester Rugby's Tom Savage!
Savage has been playing in the premiership for very close to a decade and we are honoured to have him on to talk shop before he makes his move to Japan.
We discuss his overall training regime and life, how he made the team in the first place and what it really takes to play rugby at the highest level.
Follow him in Instas:
@tomsavage
Or Twitter:
@tc_savage

Support the show (http://rugby-muscle.com)

Today's Rugby Muscle Podcast is a guest post from Regan's Rugby Strength & Conditioning.
TJ gets interviewed by Regan to give his views on what on rugby player's need to focus on in the gym with their training and with their nutrition.
They discuss where most players go wrong with their workouts (Instagram) and with their diet...
ENJOY!

Support the show (http://rugby-muscle.com)

Hey everybody. Today TJ is joined by Rugby Consultant Gavin Gcleavy in a discussion on coaching, rugby careers and how to make the best of any rugby situation.
This episode has tons of really cool insights and valuable lessons for both amateurs and aspiring professionals as well as young guys and older players alike.
ENJOY!

Support the show (http://rugby-muscle.com)

The Podcast returns today with Dr Mike Israetel of Renaissance Periodization aka RP Strength.
The episode was supposed to be about practicalities of hypertrophy and advanced methods, but as the conversation flowed it made more sense to push the conversation towards the mindset of an athlete.
If you enjoyed this Podcast, please tag it in your Insta stories and give it 5 Stars!

Support the show (http://rugby-muscle.com)

Boom. More of your questions answered, today they were:

Are lifting shoes worth it or not?

For the first time in my life I've not gotten picked for the team and it's the all Ireland final tomorrow. I played well for 70 min in the semi so I don't really know what I've done to deserve getting dropped. How do I deal with it?

Does the size of a muscle have anything to do with the strength?

How to diet and play rugby whilst struggling with low testosterone?

What's the meaning of life, the universe and everything?

I’m 14 years old and I have a minimum of 2100 calories to eat - how do I lose fat?

Tips for gaining muscle while training 4-5 times a week on feet on the field

Support the show (http://rugby-muscle.com)

For today's Podcast TJ has another solopisode answering your questions from Facebook and giving an update on the goals laid out back in January.
- What's happened with his meat consumption
- How he's keeping up with BJJ, calisthenics and yoga
- Why your goals aren't set in stone
- How to set up a 4 day rugby training split
- How to train for the horizontal nature of rugby

Support the show (http://rugby-muscle.com)

Dr Jacob Reed of Renaissance Periodization joins TJ once again on the Podcast to answer your guys’ questions.

The topics include:

Pre game nutrition
Post game nutrition and recovery
Training to failure
Training priorities when short on time
How to start a career in Strength and Conditioning

It was awesome having Dr Jake on the podcast and if you enjoyed it, please give us a 5 star review and share with your friends.

Support the show (http://rugby-muscle.com)

Whats up boys, in Episode 113 TJ is joined by Dr Jacob Reed of Renaissance Periodization and University of Northern Iowa. An incredibly smart man, Dr Jake dves deep into:
- Data collection for rugby players' matches
- How that data can be used
- Traits he looked for in players
- What he now looks for as an S&C coach
- How that data can shape his coaching
- What he advises players do based on their own data

Support the show (http://rugby-muscle.com)

We're back again with the man, Alex Fitch.
If you listened to the last podcast you know that Fitchy was a talented athlete, but in this episode, we go over:

Where he originally struggled with his training
What's gone really well for him with our training
How his diet has changed
Unexpected benefits of coaching
How life is now different for him as a player and as a person.
and a tonne of extra info for the lad

Support the show (http://rugby-muscle.com)

Alex Fitch is a stud. He is also Glendale Merlins D1 Captain.
In this episode he gives us a background on his football career, reflections of how this built him as a person, as a rugby and as a person.
We discuss the differences between the sports, how one can help the other as well as a whole host of other things that I'm sure you'll enjoy

Support the show (http://rugby-muscle.com)

Boom.

This description is an Easter Egg, message TJ to unlock a secret!

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What's up.

Here's a question, does anybody read these things?
If you do send a DM to rugbymuscle on Instagram

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In today's bonus episode of the Rugby Muscle Podcast, TJ gets interviewed on another podcast.
This is the Fazlifts Podcast hosted by the beast Faheem Chauhan, his podcast is more geared towards bodybuilders and general fitness people. But the guys got through a lot of excellent information about how you should be viewing your training and nutrition.
They discuss:
- Nutrition Control
- Sex Prior to a game
- Recovery
- Group Training for different skills and strength
- Macro Ranges
- Fat loss priorities
- Why people plateau
- How to gain muscle
- TJ's preferred methos of programming

Support the show (http://rugby-muscle.com)

The Rugby Muscle Podcast is BACK with TJ answering your questions from Facebook.

Today's questions are:

How is a sauna and hot bath now a good recovery tool?
Getting over that first 10 minutes in a game. I feel like I’m always hitting the wall in the first 10 minutes...after that I’m fine. But I want to come out of the gate as strong as the finish when you’re digging deep in those last 5 minutes. It seems harder to do the latter than the former! I’ve tried nutrition, head space etc. but when the whistle blows it’s like I’m running in mud trying to catch my breath like I’m exhausted.
Would you train (gym/ fitness/ ect)for league differently then union? (similar position - a winger)

BOOM - leave us a 5 star review and join the Facebook group for more info and questions

Support the show (http://rugby-muscle.com)

We're back again with the Glute Guy, Bret Contreras to discuss how using the hip thrust can get you faster if you do it right... and more importantly, how to do it right, what you need to consider if you want to get better (and why) and how in-depth you can really go with your training for rugby performance

Support the show (http://rugby-muscle.com)

This episode was a huge notch on the old belt for TJ, that's because he was joined by the Glute Guy Bret Contreras.
The guys discussed how and why science is incredibly important in your training, the limitations of research and the reason why it's important to really believe in your coach.

Enjoy!!!

Support the show (http://rugby-muscle.com)

You know the drill by now, we're back again with Beast Eric Duechle and we're answering your questions from Instagram:

Specific style of training?

How did he get noticed as a young player?

Whats your biggest asset as a player and how did you get it?

How can you have that muscle with the work rate needed for flanker?

What does he see for USA Rugby in the future?

Favourite Supplement?

Favourite Training Movement?

Favourite Food?

Eric's Details:
Youtube Channel: Being Eric Duechle
Instagram: https://www.instagram.com/ericduechle/

@tj.strength
@rugbymuscle

Support the show (http://rugby-muscle.com)

Today's episode features our very first Major League Rugby player, Seattle Seawolves star Beast Eric Duechle.
When you look at Eric you may be forgiven for mistaking him for a dumb meathead, but when you like past the beastly physique there is a man who puts a lot of thought into everything he does.
You'll notice that a lot when you listen to this episode where we discuss his rugby journey, mistakes and opportunities he made and how he structures his current life as a professional player including his workouts, recovery techniques and how he gets himself at his BEST on gameday!

There's a ton of positive energy in this episode and we hope you feel it!

Eric's Details:
Youtube Channel: Being Eric Duechle
Instagram: https://www.instagram.com/ericduechle/

@tj.strength
@rugbymuscle

Support the show (http://rugby-muscle.com)

We're back again with Coach Sportland going through the usual Thursday riff raff of Instagram questions! This week they were:

How does independant coaching compare to being a team staff member?

Whens the best time to do speed training?
Do jumps/throws have to be sequenced before lifts or are there advantages to during/after?

How should my training week look as Monday-Friday school teaching rugby player?

I’m naturally fast but suffer hamstring tears - help?

To get a discount for his live Speed Development Seminar use the code "TJ" at checkout

https://coachsportland.co.uk/product/speed-development-seminar-rigs-gym/

@coach_sportland

@tj.strength

@rugbymuscle

Support the show (http://rugby-muscle.com)

In today's episode TJ chats with Sam Portland, Strength and Conditioning Coach and Boat-House owner.
Coach Sportland is a specialist in prepping elite-level athletes to reach new-levels of sports performance, particularly with speed.
Today, the guys discuss what strength and conditioning looks like in the real world, why it might be a good idea to do LESS and how to know what you're doing is right.

To get a discount for his live Speed Development Seminar use the code "TJ" at checkout
https://coachsportland.co.uk/product/speed-development-seminar-rigs-gym/

@coach_sportland
@tj.strength
@rugbymuscle

Support the show (http://rugby-muscle.com)

We made it to 100 episodes somehow and tried to do a live Q&A to celebrate, but technology isn't our best friend, we still got it recorded for all of you here on the #RugbyMusclePodcast
Questions were:

Best neck strengthening exercises for a prop?

How big is too big for rugby?

Is there a best day to train legs based on a game on Saturday and training Tuesday and Thursday?

How does rear foot position / height have an impact on the effectiveness of a Bulgarian Split Squat?

Best match day diet for a 2pm kick off? Pre and post and breakfast the day after?

Is there any benefit to taking creatine with your protein shake?

Quickest way to cut weight effectively?

Support the show (http://rugby-muscle.com)

TJ sits down with Munster U20s young phenom prop Daragh Fitzgerald to talk rugby life.
Daragh was one of the very first Athletes to go through the Rugby Muscle System and he has never looked back since.
In this episode they discuss his weekly routine, what it takes to achieve your dream of playing rugby at the highest level, the mistakes he made and what he would've done differently if he'd repeated it.
We at Rugby Muscle are extremely proud of Daragh and everything he has achieved so far as a 19-year-old and look forward to his career in the future!

@daragh.fitzgerald
@tj.strength
@rugbymuscle

Support the show (http://rugby-muscle.com)

In today's episode, TJ asks Dr James Hoffmann some random questions from Instagram.
We loved Dr James coming on the podcast and if you did please let us know! Questions were:

1g protein per pound?

Training before breakfast?

Least favourite comic book character?

Favourite supplement?

Best ways to combine rugby and bodybuilding?

Future predictions for USA Rugby?

Support the show (http://rugby-muscle.com)

In this Rugby Muscle Podcast TJ talks shop with Dr James Hoffmann of Renaissance Periodization.
Dr James is a former rugby player and coach himself, much of which he did whilst lecturing at Temple University and studying at ETSU

The guys discuss the nuances is in rugby training and how you can make sure what you're doing is effective.

More about Dr James and where you can find his stuff to buy:
https://renaissanceperiodization.com/team-member/james-hoffmann

Instagrams:
@rpdrjames
@tj.strength
@rugbymuscle

Support the show (http://rugby-muscle.com)

Back for another Q&A, this time with the man Matt Dickens.
Today's questions:

Do you think that the power and speed of modern rugby players is too much for the body to take?
If he was to do plant-based keto how would he do it?
Suggestion for training around an ankle with poor mobility?
https://www.instagram.com/p/BqupAUsAGWl/
Whats your favourite vegan food?
Does he find other vegan people annoying?
What have you changed your mind about in the past 5 years?

Instagrams:
@MattDickensSC
@tj.strength
@rugbymuscle

Article on periodisation:
https://static1.squarespace.com/static/55b7ffebe4b0568a75e3316b/t/580a2604725e25c8080a03d9/1477060101545/09Kiely+IJSPP_PeriodizationParadigms.pdf

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In today's episode of the Rugby Muscle podcast TJ talks to former globe-trotting rugby player and current globe-trotting performance coach Matt Dickens.

They discuss his path to where he is today, the plant-based lifestyle he now lives and how to really get the most out of yourself

Instagrams:
@MattDickensSC
@tj.strength
@rugbymuscle

Support the show (http://rugby-muscle.com)

Here we go again with Ben Brown and TJ who answer more of your questions from Instagram. These questions are:
- What supplements are best value for money?
- Why is nutrition so confusing? I keep getting opposite advice
- What do you think of Stan Efferding's Vertical Diet?
- Are there any benefits to Intermittent Fasting other than eating less?
- BCAAs or EAAs?
- What is the best post workout meal for muscle growth?

Check out Ben's top pre-workout meals using this link!

https://www.bslfuel.com/9-meals-for-energy

Support the show (http://rugby-muscle.com)

Today TJ is joined by Ben Brown of BSL Nutrition for the Rugby Muscle Podcast.

The guys discuss how Ben got into both Rugby and the nutrition business, his playing career and what he would've done differently as well as lots of talk into how he has managed to keep his body going.

Support the show (http://rugby-muscle.com)

Time for a fresh Quickfire Q&A, today's episode with Khrys Speed and features the following questions:

How important are oly lifts for front rowers ?

Will Khrys stop bullying me into a 120kg snatch?

Tips on dropping quick enough on a squat snatch?

How do I get shoulder mobility to snatch?

How does competing in weightlifting differ from rugby?

Follow Khrys and the show
https://www.instagram.com/kdotspeed/
https://www.instagram.com/rugbymuscle/
https://www.instagram.com/tj.strength/

Support the show (http://rugby-muscle.com)

For today's episode TJ is joined by Weightlifter and former rugby player Khrys Speed for a discussion on Olympic Lifting and Rugby.
They discuss
- how they found weightlifting in the first place
- what the sport is
- how it can benefit rugby players
- What the drawbacks could be and how to fix them

This podcast goes pretty deep so give us some love and leave a 5 star review

Support the show (http://rugby-muscle.com)

Welcome back everybody,
Today TJ is joined again by Alex, who is now working with high-level powerlifters to break down everything you should consider when looking to blend both sports of powerlifting and rugby together.
How much do the squat , bench and deadlift benefit you as a player?
What are the alternatives?
When would be good to use them?
And much more!

Support the show (http://rugby-muscle.com)

The band is back together, in episode 89 of the Rugby Muscle Podcast we see the return of the OG Alex.

Today’s podcast is all about things that we’ve changed our mind upon since the first season a few years back.

This is not necessarily saying that we were wrong, but more suggesting that we had more to learn, discover and contextualise when it came to giving rugby players the physique they want - both aesthetically and performance-based.

Support the show (http://rugby-muscle.com)

Hello again.

The Rugby Muscle Podcast is back once again and in this episode I decided to go into further detail about your goals. Actually, well, they're my goals, what I want to achieve this year.

The idea was that you could get some easy-to-follow examples of how you can break down your own goals into something much smaller and more manageable.

Once again I hope you enjoy the episode and if you're reading this and haven't given us a 5 star review... what the hell, man?!

Support the show (http://rugby-muscle.com)

Happy New Year!

As the dust settles from the Holidays and everyone gets back to their grind we bring you a brand new pod today talking all you need to hit your goals in 2019.

In this episode you'll find out:
- Why so many resolutions fail
- Why even SMART goals may still not work
- Why goals are so important
- When to set goals and make sure you'll achieve them
- What to focus on before, during and after

As usual there are a number of examples thrown in there to help you understand.
Enjoy!

Support the show (http://rugby-muscle.com)

So as the title suggests, in this episode TJ and Nick discuss everything there is in general to do with injuries, including:
- Why we get injuries

What types of injuries you can and cant prevent
How to stop injuries from happening
What to do whilst injured
How to get back from injuries super fast

This is a often misunderstood area of both rugby and fitness in general and we hope that it can help you get some real info. Please share this with anyone currently suffering with injuries or your injury-prone friend

Support the show (http://rugby-muscle.com)

So in today's episode TJ is joined again by Big Nick to answer 5 random questions from listeners. They are:

Best squat variation for rugby players?
I know you’re not a mobility guy, but how can I get more flexible hamstrings?
Best alternatives to cleans/snatches etc? My gym doesn’t allow you to drop weights
Any specific gym work for a scrum half?
What’s the biggest mistake most rugby players make in the gym?

To ask your own question, feel free to send an email to tom@tjstrength.com with the headline: Rugby Muscle Podcast.

We also appreciate EVERY SINGLE 5 Star review we get, if you would take 30 seconds to give us one it would be magic

Support the show (http://rugby-muscle.com)

Finally, we get to wrap up the Basics and Principles Series (or do we?!).
In this episode, TJ and Big Nick run through the basics of recovery, this does not mean just foam rollers, vibrating foam rollers, lacrosse balls, buffers, myofascial release, ice baths, cold showers and recovery pants.

This is talking about the recovery needs and purposes in-season and out of season, why you might NOT want to fully recover, when to use recovery sessions and how you might do this all.
The principles:
1. Training Volume
2. Peaking / Performance Requirements
3. Stimulus, Recovery, Adaptation
4. Injury Rehab / Prevention

Hope you enjoy!!

Support the show (http://rugby-muscle.com)

In today's Rugby Muscle Podcast, TJ is back again with fellow coach big Nick and the guys are continuing the basics and Principles series with today's pod all about training, specifically for rugby but also to be able to burn fat, build muscle and look good naked.

The guys put forth the idea that there is no "right or wrong" when it comes to training, just principles. This gives you the ability to be very creative with your training plans, as long as you can justify it. We really hope you get a lot from this episode!
The principles:

Specificity - NOT "functional"
Overload - NOT "random"
Fatigue management - NOT "recovery"
Stimulus, Recovery and Adaptation

Support the show (http://rugby-muscle.com)

In today's episode TJ is joined by fellow coach Nick Whiteman to discuss how you can get the best diet.

Rather than randomly mention fashionable foods though, the boys give you a run down of what are the most important things that you have to pay attention to in order to get the best results.
We outline them in the order that you need to see them going from most important to least important.

Consistency / sustainability
Calories
Macronutrients
Micronutrients
Meal timing

If you found this episode useful please dont forget to mention it to a teammate and give us 5 stars.

Support the show (http://rugby-muscle.com)

The world's number 1 Rugby Fitness Podcast is back for a new season of knowledge bombs, expert tips, strategies and information!

In today's solo episode we get an introduction of what to expect with the Rugby Muscle Podcast going forward followed by some of the most important fitness information you will ever hear.

We have more info and advice than ever before - but how can we use it if it's all contradicting and confusing? By applying principled thinking to see if we can use it to get to our goals.
TJ run's you through exactly how to apply this to any piece of fitness information you come across to use what will help you and not get the fear of missing out on all the nonsense.

Support the show (http://rugby-muscle.com)

Hello. This week’s Rugby Muscle Podcast is all about how to get the best from yourself. If you only have 14 minutes in a game of 7s you need to make sure you are completely prepared to smash it. That’s why TJ and Alex go over how you should prepare for tournaments, starting with the […]Support the show (http://rugby-muscle.com)

Hey there bud. This episode is all about fitness and speed. Specifically, indeed we’re talking about the game of rugby 7s, we discuss some misconceptions and then the best way that you can train to be a beast. Agility Drill VideoSupport the show (http://rugby-muscle.com)

Hey there. OK, so this was a video that I made in January. You’ll hear that I do a giveaway in it. It’s not fair to leave you guys out right?!? We’ll do it with you Podcasters too! All you need to do is post your goal on my Accountability Instagram post. Go straight to IG […]Support the show (http://rugby-muscle.com)

Whaaatsaaap. The boys are back again in quick succession to bring you another IN DEPTH Podcast. This time TJ and Alex talk knee rehab and prehab. Something that is easy to overlook but SO INFLUENTIAL on your long term playing career. We discuss steps you need to take if you find yourself with an injury […]Support the show (http://rugby-muscle.com)

heyheyhey. Today’s Rugby Muscle Podcast goes in depth about a crucial part of rugby – Drinking. TJ and Alex talk about how Alcohol can affect the body, common misconceptions and offer a bunch of ideas that can really help you out as a rugby player and in your pursuit to become a beast!Support the show (http://rugby-muscle.com)

Hola. In today’s episode (that is late by a day) TJ and Alex talk about making gainz. That is hypertrophy, that is adding muscle mass to the body. We went from point to point rather quickly with some of them being half-points and others being counter-points, this makes it difficult to make a list of […]Support the show (http://rugby-muscle.com)

Well…. that was kinda odd! Today’s Rugby Muscle Podcast features only TJ discussing his top fat loss tips. We know the obvious – we need to burn more than we eat, we need protein, we need carbs, we need some fat. But why do so many people fail? The answers to this question and more […]Support the show (http://rugby-muscle.com)

Hi There. So, off season is here and that means some time away from having 15 blokes trying to hit you as hard as they can for 80 minutes every week. Awesome. Today’s Rugby Muscle Podcast is somewhat off the cuff and has TJ and Alex make a bunch of suggestions to really make your […]Support the show (http://rugby-muscle.com)

Bonjour. Today’s Rugby Muscle Podcast features TJ and Alex being joined once again by our boy Speedy! The boys end up doing a bit of the old “inside the actor’s studio”-type deal where seemingly simple questions have us going quite deep. The questions we went through were What 1 thing would you have done differently […]Support the show (http://rugby-muscle.com)

Hey bud. Today on the Rugby Muscle Podcast we are joined by High Performance Coach Khrys Speed. It’s difficult to put a title/theme to this Podcast because it certainly goes everywhere. After a brief chat about the Lions, we discuss: – The will and desire to win – Passion and commitment to sport – Other sports […]Support the show (http://rugby-muscle.com)

oh hey. Today’s Rugby Muscle Podcast has TJ and Alex discussing big mistakes that all players and gym goers are known to make. It’s easy to commit these mistakes if you take all the info from a generic fitness standpoint, so here we are to give you a helping hand. The mistakes are Running before […]Support the show (http://rugby-muscle.com)

Yo! So today’s Podcast started out as Alex looking to discuss more off-season recommendations. His intention was to then get into a discussion about how we’ve changed our mind since we made these recommendations last year. I (TJ) probably misinterpreted what he meant and ended up making the Podcast all about what we’ve learned/discovered recently and […]Support the show (http://rugby-muscle.com)

Whats up? In today’s Podcast, we discuss what tools you can use to get even more out of your regular gym experience. Are all of these necessary? Maybe not. Could they all have their place? You Bet! Below is a list of the tools we discussed, and if you check them out on rugby-muscle.com there’ll be […]Support the show (http://rugby-muscle.com)

Find the Rugby Muscle BEAST Program here: http://tjstrength.com/guides/ Oh hey. Today’s Podcast has the TJ and Alex answer a bunch of questions sent in by listeners. In typical Rugby Muscle Podcast fashion we give some in-depth answers that you may not WANT to hear, but what you NEED to allow you to make the best progress […]Support the show (http://rugby-muscle.com)

Hey bud. Today’s episode is a little different. Yes, it’s still full of expert advice but not just from us. We’re joined by young athlete Daragh who’s been making outstanding progress as an athlete to secure a spot in the Munster Academy. We talk about how/why he started, what his training looks like, what his […]Support the show (http://rugby-muscle.com)

Yep, we’re back. Today’s podcast has TJ and Alex discussing popular diets including: Vegan / Vegetarian Paleo Intermittent Fasting No Carbs After 5pm Bro Eating Every 2 Hours IIFYM You know this Podcast by now, it’s not just a case of saying if they work or not. It’s about WHY they work. What do they […]Support the show (http://rugby-muscle.com)

Why hello there. Thank you for joining us on this fine day for another fine Rugby Muscle Podcast. Today the boys planned on discussing a bunch of different diets and how they can or cannot work for rugby… but low-carb and keto myths had to be destroyed so this whole Pod ended up being dedicated […]Support the show (http://rugby-muscle.com)

Hi everybody!! Today’s episode of the Rugby Muscle Podcast has us joined again by Sam Portland, who has come to rain knowledge and wisdom down on you boys, so I hope you have your umbrellas! We speak about a work/life balance, something Sam has really paid attention to recently to help him become a better […]Support the show (http://rugby-muscle.com)

What’s up you nuttaz?! The boys are back in town with another Pod to water that little seed in your brain that wants to become a beast. Today, we have another special guest. Sam Portland, Strength and Conditioning Coach at Ealing Trailfinders RFC. We discuss with Sam how his path led him from coaching his Mum […]Support the show (http://rugby-muscle.com)

In This Episode we go straight into it. Part 2 of our complete guide to Progressive Overload. It really is NOT an exaggeration to say that this is the most important factor in your training, so make sure you listen. We speak about advanced ways to progress, because conditioning, speed work and power work all […]Support the show (http://rugby-muscle.com)