The Rugby Muscle Podcast

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 Intro01:27 Heart Rate Spikes and Zone Two03:49 Overcoming the Hate for Running05:55 Using Heart Rate Monitors07:07 Duration and Frequency of Zone Two Sessions09:21 Zone Two During the Rugby Season10:51 Zone Two Feels Too Easy13:16 Time Management and Zone Two15:27 The Everlasting Benefits of Zone Two17:36 Final ThoughtsJoin Team Rugby MuscleGet personalised 1on1 Coaching from me for S&CGet early access to the ALL-NEW 5-day Rugby Athlete BlueprintSupport the show

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 Intro01:24 What Specificity Really Means02:29 Common Mistakes04:13 The 5 Pillars of Rugby S&C06:30 Why General Work Still Matters07:53 Timing & Training Context09:38 Making It Work for You11:01 Final ThoughtsJoin Team Rugby MuscleGet personalised 1on1 Coaching from me for S&CGet early access to the ALL-NEW 5-day Rugby Athlete BlueprintSupport the show

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 Intro01:29 The Importance of Heavy Strength Work05:38 Incorporating Low-Level Aerobic Work07:32 Power and Speed Work Essentials10:52 Training in Multiple Planes of Motion14:06 The Need for Phased Progressions16:55 Logistical Considerations for Effective Training19:31 Recap and Final ThoughtsJoin Team Rugby MuscleGet personalised 1on1 Coaching from me for S&CGet early access to the ALL-NEW 5-day Rugby Athlete BlueprintSupport the show

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.Join Team Rugby MuscleGet personalised 1on1 Coaching from me for S&CGet early access to the ALL-NEW 5-day Rugby Athlete BlueprintSupport the show

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 Intro00:58 What Preseason Is For02:26 Common Mistakes04:33 Rugby Skills06:46 Real Rugby Fitness12:15 Strength vs. Conditioning13:40 The Weight Loss Trap15:46 Wrap-UpJoin Team Rugby MuscleGet personalised 1on1 Coaching from me for S&CGet early access to the ALL-NEW 5-day Rugby Athlete BlueprintSupport the show

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 Intro01:27 Lack of Strength04:29 Lack of Skill07:16 Poor Training Setup10:00 Training Volume Spike13:41 Bad Sleep15:24 Adrenaline Dump17:48 Wrap-UpJoin Team Rugby MuscleGet personalised 1on1 Coaching from me for S&CGet early access to the ALL-NEW 5-day Rugby Athlete BlueprintSupport the show

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 Intro01:25 The Four Pillars of Sports Preparation02:02 Pillar 104:18 Pillar 205:55 Pillar 308:23 Pillar 410:03 Pillar 511:50 Bringing It All TogetherJoin Team Rugby Muscle Get personalised 1on1 Coaching from me for S&CGet early access to the ALL-NEW 5-day Rugby Athlete BlueprintSupport the show

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 It02:27 Stop Program Hopping04:31 Consistency > Perfection06:52 Think Long-Term09:26 Final ThoughtsJoin Team Rugby MuscleGet personalised 1on1 Coaching from me for S&CGet early access to the ALL-NEW 5-day Rugby Athlete BlueprintSupport the show

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 Intro01:29 Defining Strength and Conditioning02:49 The Importance of Details in Training05:35 Consistency and Purpose in Training09:07 Training to Individual Needs14:11 Wrap up Join Team Rugby MuscleGet personalised 1on1 Coaching from me for S&CGet early access to the ALL-NEW 5-day Rugby Athlete BlueprintSupport the show

Why Zone 2 Changed My Rugby FitnessIn 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 Intro01:16 What is Zone 202:39 Why I Use It04:41 My Results10:46 How to Find Your Zone 216:08 How to Add It Weekly20:08 Mistakes I Made24:24 Final ThoughtsYou can now register for the Rugby Specific Fitness Masterclass hereJoin Team Rugby MuscleGet personalised 1on1 Coaching from me for S&CGet early access to the ALL-NEW 5-day Rugby Athlete Blueprint  Support the show