The Rugby Muscle Podcast

RUGBY PHYSICAL PREPARATION AUDIT
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Discover how to structure your in-season rugby training templates to improve performance on the pitch without burning out.

In this video, we break down exact in-season training templates designed specifically for amateur rugby players. 
Whether your priority is getting faster, improving your fitness, or managing a tight weekly schedule, these frameworks will help you balance gym work, conditioning, and rugby sessions effectively. Learn how to manage fatigue, consolidate demanding training days, and make consistent physical progress throughout the entire season.

00:00 In Season Templates Intro
02:16 Core Training Rules
07:20 Week A Get Faster
10:40 Week B Build Fitness
17:55 Week C Busy Schedule
21:47 Wrap Up Key Takeaways
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RUGBY PHYSICAL PREPARATION AUDIT
Get the Rugby Muscle Training Week Playbook

Join Team Rugby Muscle

Get personalised 1on1 Coaching from me for S&C

Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint

Many rugby players believe that conditioning must mimic the exact intensity of a match to be effective, often relying heavily on gruelling repeat sprint drills. 

However, true specificity is about meeting the underlying physiological demands of the game rather than just copying its appearance. 

In this video, we break down the science of energy systems, ATP regeneration, and phosphocreatine recovery to show you how developing a robust aerobic engine can actually help you recover faster between scrums, tackles, and high-intensity plays. 

Whether you are an amateur player or a seasoned competitor, shifting your focus toward structured aerobic training might just be the game-changer your performance needs this season.

00:00 Intro
02:35 Specificity Reframed
03:09 Energy Systems Basics
06:07 Aerobic Recovery Science
08:31 Why Easy Aerobic Wins
10:59 Training Cost Reality
13:50 Simple Aerobic Sessions
15:09 Tempo Interval Blueprint
17:21 Wrap Up and Next Steps
Support the show

RUGBY PHYSICAL PREPARATION AUDIT
Get the Rugby Muscle Training Week Playbook

Join Team Rugby Muscle

Get personalised 1on1 Coaching from me for S&C

Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint

Fat loss for rugby players can transform your performance on the pitch by enhancing your speed, agility, and aerobic capacity without sacrificing your hard-earned muscle mass or power.
In this episode I'm breaking down practical strategies tailored specifically for amateur rugby players looking to shed excess body fat safely. 
Whether you play in the front row or the backline, dropping unnecessary weight can dramatically improve your relative strength and overall conditioning throughout the eighty minutes. 
Throughout this video, we explore why dropping body fat while maintaining muscle is essential for rugby success, addressing position-specific nuances and the broader health and confidence advantages.
You will discover how to implement a sustainable, habit-based nutrition approach focused on adequate protein and whole foods without tedious calorie counting.
Additionally, we examine how to execute a structured short-term aggressive deficit using clever carbohydrate cycling around training days and matches to preserve your peak athletic performance.

In this episode: 
00:00 Why Weight Loss Helps
03:17 Fat Loss Benefits Explained
07:11 Basics Without Counting
07:55 Fruits Veg Protein
09:37 Repeatable Nutrition Habits
10:51 Aggressive Cut Overview
13:23 Deficit Days Strategy
16:53 Carb Cycling For Performance
19:39 Tracking With AI
20:19 Wrap Up And Next Steps

Support the show

RUGBY PHYSICAL PREPARATION AUDIT
Get the Rugby Muscle Training Week Playbook

Join Team Rugby Muscle

Get personalised 1on1 Coaching from me for S&C

Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint

Rugby training the day before a game can actually help you avoid feeling flat on the pitch. Discover how to structure the perfect pre-match gym primer to boost your neuromuscular readiness without building unwanted fatigue. 

In this video, we break down why amateur rugby players should seriously consider adding a light gym session the day before a match. 

By utilising a smart pre-match gym primer, you can enhance your weekly training flow, accumulate superior long-term progress across the entire season, and trigger an acute priming effect that leaves you feeling energised rather than exhausted. We outline a complete, low-fatigue session blueprint, covering everything from explosive movements and dynamic warm-ups to low-volume weighted lifts, while highlighting essential pitfalls like ego lifting and dehydration to avoid before kick-off.

In this episode 
01:46 Three Key Benefits
02:07 Priming Effect Explained
03:32 Easier Weekly Training Flow
05:47 Session Blueprint Overview
06:04 Warm Up And Explosives
07:54 Accelerations And Drills
09:07 Weighted Primer Lifts
10:44 Optional Extras And Timing
11:25 Common Mistakes To Avoid
12:27 Recovery Nutrition And Wrap Up

Support the show

RUGBY PHYSICAL PREPARATION AUDIT
Get the Rugby Muscle Training Week Playbook

Join Team Rugby Muscle

Get personalised 1on1 Coaching from me for S&C

Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint

Rugby strength and conditioning during the season doesn't have to mean just maintaining fitness or burning out before match day. In this comprehensive guide, we reveal how amateur rugby players can continue making real physical progress throughout the competitive calendar without feeling flat on Saturdays. Instead of front-loading your week with exhausting sessions and chaotic conditioning, learn how to programme your training effectively by focusing on high-return, low-fatigue stimulus. 

In this episode:
00:00 In Season Mistakes
06:03 Train What Rugby Misses
07:38 Top Priorities Strength
08:14 Sprint For Speed
09:02 Aerobic Base Work
10:04 Accessories Not Core
11:09 To Avoid
17:05 Summary And Next Steps
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