The Rugby Muscle Podcast

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 Banner need rugby conditioningJoe Krinks looking for specific conditioning and training ideas for playing flankerHenry Leef Thanks 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.More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with Articles Support the show

Christmas Special - Top 5 Things from this year - Let me know your thoughts!The top 5 things:I grew my hairI came up short with my ambitions on Team Rugby MuscleCovid HappenedI made more gym progress in a single year that ever beforeThe Podcast grew bigger than everMore on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show

Questions Sean Reynolds How do I keep the body guessing?Fitlete Nation Who are the flat earthers of the fitness industry?!Iain Kennell-Webb On 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.Corie I'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 B I'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?  More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show (http://rugby-muscle.com)Support the show

Ho ho hoToday'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!More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show

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 DoneWhy most fat loss sessions are a waste of timeMore on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show

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? More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with Articles Articles Referenced:https://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/Support the show

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 factorsSupport the show

Questions Warner Wyckoff How can I improve my rugby IQ and improve my rugby skills during these shitty times ?Stuart Luxembourg Logier What 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 Sweeney Since 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 Thompson For 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 gymCharlie Nisbet I 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. More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show

 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.sLet me know if you spot the 2 counting errors made (on purpose of course 😉)More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show

Questions Aelias McHam  Thanks! What are some good lock specific workouts I can be doing to be become better at my specific position? Tj I'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 Gibson Hey 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?More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show