Advertise on podcast: The Rugby Muscle Podcast

RUGBY PHYSICAL PREPARATION AUDIT Get the Rugby Muscle Training Week Playbook Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint Rugby training the day before a game can actually help you avoid feeling flat on the pitch. Discover how to structure the perfect pre-match gym primer to boost your neuromuscular readiness without building unwanted fatigue.  In this video, we break down why amateur rugby players should seriously consider adding a light gym session the day before a match.  By utilising a smart pre-match gym primer, you can enhance your weekly training flow, accumulate superior long-term progress across the entire season, and trigger an acute priming effect that leaves you feeling energised rather than exhausted. We outline a complete, low-fatigue session blueprint, covering everything from explosive movements and dynamic warm-ups to low-volume weighted lifts, while highlighting essential pitfalls like ego lifting and dehydration to avoid before kick-off. In this episode  01:46 Three Key Benefits 02:07 Priming Effect Explained 03:32 Easier Weekly Training Flow 05:47 Session Blueprint Overview 06:04 Warm Up And Explosives 07:54 Accelerations And Drills 09:07 Weighted Primer Lifts 10:44 Optional Extras And Timing 11:25 Common Mistakes To Avoid 12:27 Recovery Nutrition And Wrap Up Support the show

RUGBY PHYSICAL PREPARATION AUDIT Get the Rugby Muscle Training Week Playbook Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint Rugby strength and conditioning during the season doesn't have to mean just maintaining fitness or burning out before match day. In this comprehensive guide, we reveal how amateur rugby players can continue making real physical progress throughout the competitive calendar without feeling flat on Saturdays. Instead of front-loading your week with exhausting sessions and chaotic conditioning, learn how to programme your training effectively by focusing on high-return, low-fatigue stimulus.  In this episode: 00:00 In Season Mistakes 06:03 Train What Rugby Misses 07:38 Top Priorities Strength 08:14 Sprint For Speed 09:02 Aerobic Base Work 10:04 Accessories Not Core 11:09 To Avoid 17:05 Summary And Next Steps Support the show

RUGBY PHYSICAL PREPARATION AUDIT Get the Rugby Muscle Training Week Playbook Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint Rugby strength training doesn't need to take over your life. Discover why training just twice a week is the optimal approach for amateur players to build muscle without burnout.  Many amateur rugby players fall into the trap of copying six-day bodybuilding and powerlifting routines, leaving no energy for speed, conditioning, or actual rugby training. In this video, I'm breaking down why less is more, how to structure a minimal two-day lifting routine, and the essential movements you need for maximum on-pitch performance. In this episode: 00:00 Why Two Days Works 01:49 Stop Copying Bodybuilders 04:12 Genetics And Realistic Goals 05:29 No Magic Strength Numbers 07:21 Two Day Lift Essentials 10:28 Smart Extras To Add 11:49 Sets Reps And Progression 15:08 Weekly Schedule Examples 16:48 In Season Reality Check 18:55 Keep It Simple Closing Support the show

RUGBY PHYSICAL PREPARATION AUDIT Get the Rugby Muscle Training Week Playbook Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint In this video: 00:00 Why Fitness Feels Hard 00:34 The Three Focus Areas 01:33 Respect Conditioning Weekly 03:58 Build the Aerobic Engine 06:03 Stop Copying Pro Highlights 08:02 Train Short Max Efforts 11:38 Keep It Simple Long Term 13:09 Recap and Next Episode Achieving peak rugby fitness is simpler than most players think. Stop relying on brutal intervals and focus on the basics. Many players assume that getting match-fit requires endless, exhausting sessions that leave them wiped out. This approach often does more harm than good. Instead, building a sustainable physical foundation relies on consistency rather than intensity alone. By organizing your efforts, you can build a reliable engine that holds up for the full 80 minutes. This guide breaks down the essential principles of effective rugby conditioning to help you stop overcomplicating your routine. We focus on the fundamental pillars of strength and conditioning that actually yield results on the pitch. When you prioritize the right rugby training methods, you stop chasing gimmicks and start seeing real performance gains. Improving your overall rugby fitness doesn't have to be a mystery; it just requires a clear, logical structure. Subscribe for weekly rugby performance breakdowns, and comment below with your biggest struggle when balancing conditioning with your team practice. Support the show

RUGBY PHYSICAL PREPARATION AUDIT Get the Rugby Muscle Training Week Playbook Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint In this episode, I explain why "training toughness" in rugby S&C is a massive mistake. Enduring brutal workouts doesn't build true mental grit it just sabotages the physical gains that actually improve your game. Because everyone hits physical limits, your training must focus on expanding raw capacity: strength, speed, power, and aerobic fitness. Raising your physical baseline lowers the relative effort of every match action, preserving the energy you need to execute skills and dominate the 80th minute. Build a deep "strength reserve" in the gym, and leave toughness practice for rugby itself. 00:00 Why Toughness Is Overrated 01:38 Capacity Beats Grit 02:52 Key S&C Qualities 04:51 Toughness Reserve Explained 07:43 Momentum From Being Fit 09:12 Military Training Myth 11:27 Be Tough In Rugby 12:29 Train Adaptations Not Pain 13:45 Wrap Up And Next Steps Support the show

Most rugby players don’t need more training hacks they need to get the basics right. I break down the five things that build real rugby fitness...  In this episode:  00:00 Rugby fitness is simple 01:31 Consistency beats gimmicks 02:33 Skylar’s Zone 2 turnaround 05:37 The five essentials 06:19 Aerobic fitness 07:34 Strength training 10:51 Speed work 12:48 Power training 15:41 Movement and mobility 17:30 Stack the basics 18:10 Wrap up Get the Rugby Muscle Training Week Playbook Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint Support the show

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. Understand Real Rugby Fitness https://rugby-muscle.com/pyramid Take the free Rugby Player Audit https://assessment.rugby-muscle.com/ Join Team Rugby Muscle https://rugby-muscle.com/team Get personalised 1on1 Coaching from me for S&C https://rugby-muscle.com/aaa Program Yourself with the Rugby Muscle Training Week Playbook https://rugby-muscle.com/playbook 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 Support the show

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. Get the Rugby Muscle Training Week Playbook Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint 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 Support the show

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 Get the Rugby Muscle Training Week Playbook Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint 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 Support the show

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 Get the Rugby Muscle Training Week Playbook Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint Support the show

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/ Get the Rugby Muscle Training Week Playbook  https://rugby-muscle.com/playbook Join Team Rugby Muscle https://rugby-muscle.com/team  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 Support the show

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. Get the Rugby Muscle Training Week Playbook Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint #RugbyTraining #StrengthAndConditioning #RugbyPerformance Support the show

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. Get the Rugby Muscle Training Week Playbook  https://rugby-muscle.com/playbook Join Team Rugby Muscle https://rugby-muscle.com/team  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 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 Support the show

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! Get the Rugby Muscle Training Week Playbook 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? Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint 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 Support the show

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  Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint Support the show