The Rugby Muscle Podcast

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?More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show

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 Toulon39:35 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?More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show

Today's Rugby Muscle Applied hypertrophy nutritionHow 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 PodcastMore on Rugby MuscleFacebook GroupInstagramYouTubeWebsite with ArticlesSupport the show

Zachary Bart I’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 6,3Patrick 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 trueMr 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?More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show

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 playersToday’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.More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show (http://rugby-muscle.com)Support the show

Quite the casual Rugby Muscle Podcast today.5 Star Reviews on iTunes and Spotify Screenshots and Subscriptions still appreciatedTransformation Article and episode:https://rugby-muscle.com/transformation/https://www.youtube.com/watch?v=Qkrs_F4Lm6EMore on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show

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)More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show

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 itThe mindset needed to successMore on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show

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 unionRob 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!More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with Articles Support the show

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.More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with Articles Support the show