The Rugby Muscle Podcast

The first in a new series where TJ goes deep into topics that will help you understand exactly what you need to get the most out of your training.This week's Rugby Muscle Applied is on Deloads. What they are, why we all use them, how you should implement them and when they are used.You can find the written version here:https://rugby-muscle.com/deload/More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show

Alan Findlay: Best way to improve hip flexibility.Kyle O'Leary: In your opinion what is the best way to work on passing (drills) when you are by yourself? Sorry if it’s not related to the topic/Kyle Oleary: Oh and how build up explosive/short burst endurance?Chris McGrath: Hi all, For some strange reason I decided to start playing rugby at 32 years old, coming from a former kickboxing and Crossfit back round. I admittedly spent a year enjoying food before starting rugby. Now in my second year I’m looking for a program that will help improve my rugby on the field. Ps I’m a loose head Prop is that helpsRugby Performance Training Explained - The Rugby Physical Prep Pyramidhttps://www.youtube.com/watch?v=_XIYVUrTnEAMore on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show

Stephan Kolper: i’m looking to rebuild muscle and conditioning. Goals 3km in 13 and 400x5DL. I played years ago but now I’m a somewhat fat bus driver who has an infant and no time. We’ll be moving soon and putting in a small home gym to eliminate the time excuse.  I’ve been enjoying the recently discovered podcast when I have time. As a dad who gained more than his share of sympathy pregnancy weight, and lost some of my muscle with shift work and now being the at home parent of an infant, what apartment friendly work would you suggest for regaining a bit more strength and conditioning? I’ve finally recovered from pulling something in my lower back so I’m ready to gently get things going. I only have a 20kg kb, which I was pretty good with, but am wary of hurting my back right off the bat.Iain Kennell-WebbWho's going to win between Leinster and Ulster?Iain Kennell-WebbAlso, how would you structure a bedtime routine?Alan FindlayOpinion on using creatine, either cycling or long term. Tom LawleyAre massage guns worth investing in? (As a ‘cheaper’ alternative to sports massages). Also, where do you get these shirts from?!More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show

Today is the second podcast with bodybuilding, science and training expert Dr Scott Stevenson. This 2 Part podcast will cover the 3 mechanisms of hypertrophy and how to achieve them, this episode covers more about the functionality of muscle and how to find the balance between stimulating and “over-training”.As one of the most sought-out bodybuilding coaches Dr Scott knows just about everything there is to know about hypertrophy.More on Dr Scott StevensonWebsiteInstagramMore on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with Articles Articles Referenced:https://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/Support the show

Locky: Playing year-round and setting up training. - In the Japan club system, there is normally 1 month off for summer and the rest of the time you have 1 -2 games a month. Training or game only on SundayNazrik: I use to play rugby not professionally but socially for clubs. Due to injuries & other commitments I had to give up on it. But occasionally I have a touch session every now & then. I would like to get back in to shape & get on the field.Gracius Billy: Rugby all Programs,, Chest injuryTom David: I’m looking at what’s the best diet and supplements to help me train, recover and gym. Training hard 2/3 times a week and get gym work done too. Very important being in the second rowTom David: I’m definitely needing help with supplements that give that little extra, often shattered the day after training and my gym work suffers because of it. Lookin for help with that really. Nutrition and supplementsLee Yun Escol Casinillo: Is hyperthropy program important if you are already huge or has bulky muscles? If so, How many weeks of hypertrophy prior to competition in a periodized program?Gracius Billy: Thanks for accepting.....but I have a question....is possible to continue playing rugby even you have Chest Cancer?Kenny Chukwuma: Cheers, just wanted to ask about the progressions aspect of the conditioning sessions. Specifically, how does one periodize their conditioning training to see linear progress and once that's no longer attainable, continue to progress beyond that sticking point. Also what types of conditioning would be best to prioritise if your week involves other training sessions?Gil Martin: My question is how and what can I do to improve performance, strength and insurance after the age of 44?More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show

Today on the Rugby Muscle Podcast TJ is joined by bodybuilding, science and training expert Dr Scott Stevenson. As one of the most sought-out bodybuilding coaches Dr Scott knows just about everything there is to know about hypertrophy.A good idea would be to just sit back and try to absorb as much of the knowledge as you can (before giving us a 5 star review)This 2 Part podcast will cover the 3 mechanisms of hypertrophy and how to achieve them. This was an awesome podcast.More on Dr Scott StevensonWebsiteInstagramMore on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with Articles Articles Referencedhttps://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/Support the show

Locky - Some fun things to do in the GYM to mix things up?How to make Cardio fun??Locky - Thoughts on 1/4 Squats. Locky - Increasing neck size- without cramping up.Sean - Thoughts on the return of Premiership and Super Rugby More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with Articles Support the show

This week, Tj answers 1 main questions and takes a DEEP DIVE into bodypart vs full body training splits, why full body is better for rugby players and some examples of what you can do and why *LUKE: hey man, only just discovered the podcast and I’m currently making my way through all the previous episodes and loving it . I know your a fan of full body workouts and I find they suit my lifestyle perfectly, however they seem to be the least covered style of workouts on any Bodybuilding/gym sites. Do you have any basic principles or useful advice for building my own full body program? Cheers*LOCKY: I recently got a bunch of resistance bands and I ve been leaving  them around my apartment.I’ve started doing band pullaparts. Not really counting the reps. Jamie Lewis from chaos and pain mentioned doing random tube exercises throughout the day. Anybody in this group do any?More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show

Today’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

TJ's back on the Rugby Muscle Athletes Facebook Group answering YOUR questions:This week, they are:*JOSEPH - Hey Tj, would like to know what you would recommend for building endurance and cardio.*JAKE - Thanks TJ. I am a back 3 trying to make a comeback after 3 years away from the game. What breakdown of days in the gym, lifting and days on the pitch, sprinting/footwork per week would you recommend?*JUSTIN - I know a good flanker should have strong ball carrying skills when we attack, how can I improve my leg drive when I get contact from the opponent? Should I spend more time on power session? (hang clean, snatch etc.)*BRETT : Has anyone tried CBD oil? Is it any good? A friend of mine owns I Am Truth CBD one of the best CBD oil suppliers out there. Should I try it? Would you? He’s said if you use king141 you’ll get a discount*ANTHONY : Question for the group:  which is better for athletic performance trap bar deadlifts or straight bar deadlifts?  I switch them up, but I’d like to prioritize one over the other. Any thoughts?More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show