The Rugby Muscle Podcast

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 Overview01:31 Myth 104:22 Myth 208:08 Myth 311:02 Myth 413:40 Myth 515:23 Conclusion and Final ThoughtsThanks for watching!! You 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

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 Intro00:45 The Problem with Traditional Rugby Conditioning02:01 The Importance of Aerobic Conditioning04:46 Building a Strong Aerobic Base: Louis' Story06:29 Balancing Aerobic and High-Intensity Training09:28 The Role of the Brain in Physical Performance11:01 Wrap up Thanks for watching!! You 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 BlueprintSupport the show

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 Mistakes02:48 The Shift in Training Philosophy05:17 Realization Through Endurance Athletes07:21 Implementing Aerobic Work09:03 Wrap up You can now register for the Rugby Specific Fitness Masterclass here: https://rugby-muscle.com/fitness-workshopJoin 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 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 grit02:08 What actually matters03:10 My Experience – How aerobic capacity changed my game06:36 Mental Toughness 07:20 Consistency Wins – Building habits that last09:29 Final Thoughts Join Team Rugby MuscleGet personalised 1on1 Coaching from me for S&CGet early access to the ALL-NEW 5-day Rugby Athlete BlueprintHow to Actually Get Tough for Rugby Without the Bullshittags: 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 bsSupport the show

Optimizing a Real Rugby S&C ProgramIn 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 – Intro00:24 – Reviewing a listener’s program03:22 – Program breakdown08:44 – Conditioning and cardio finishers11:41 – Day 2 & Day 3 review20:08 – 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

Optimizing Off-Season, Pre-Season, and In-Season Training for Amateur Rugby PlayersIn 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 Phases04:12 The Rugby Muscle Model Explained05:29 Off-Season 08:28 Pre-Season 11:31 In-Season 13:55 Recap and Final Thoughts14:47 Wrap upJoin Team Rugby Musclehttps://rugby-muscle.com/teamGet personalised 1on1 Coaching from me for S&Chttps://rugby-muscle.com/aaaGet early access to the ALL-NEW 5-day Rugby Athlete Blueprinthttps://rugby-muscle.com/blueprintSupport the show

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 Musclehttps://rugby-muscle.com/teamGet personalised 1on1 Coaching from me for S&Chttps://rugby-muscle.com/aaaGet early access to the ALL-NEW 5-day Rugby Athlete Blueprinthttps://rugby-muscle.com/blueprint00:00 Introduction and Podcast Overview01:27 Question 1: Importance of Aerobic Training07:03 Question 2: Improving Flexibility13:58 Question 3: Training with Osteitis Pubis19:26 Conclusion and Final ThoughtsSupport the show

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&Chttps://rugby-muscle.com/aaaGet early access to the ALL-NEW 5-day Rugby Athlete Blueprinthttps://rugby-muscle.com/blueprintJoin Team Rugby Musclehttps://rugby-muscle.com/teamSupport the show

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 playerGet personalised 1on1 Coaching from me for S&Chttps://rugby-muscle.com/aaaJoin Team Rugby Musclehttps://rugby-muscle.com/team00:00 Introduction: Are You Training Effectively for Rugby?01:48 Understanding Training High: Strength, Power, and Speed02:41 Training Heavy: Building Strength for Rugby05:02 Training Fast: Enhancing Speed and Explosiveness07:30 Training Low: Developing Your Aerobic Engine13:04 Blending High and Low Training for Optimal Performance15:14 Conclusion: Train Smart, Dominate on Game DaySupport the show

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-6551To join Team Rugby Musclehttps://rugby-muscle.com/team00:00 Off-Season Training02:19 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 ConclusionSupport the show