The Rugby Muscle Podcast
The Rugby Muscle Podcast – Gym, Training, Diet and Strength and Conditioning. The podcast for rugby players of all ages and abilities that will help you lose fat, add muscle, strength and power and perform better on the pitch than ever before, with expert guests and unique stories from around the world, the Rugby Muscle Podcast cuts the crap to give you a simple no BS approach to your nutrition and training.
Episodes
In this episode, I break down why rugby players shouldn’t train like bodybuilders if they want to perform at their best on the pitch. I share the key differences between bodybuilding and rugby training, why strength and conditioning matter more than just looking big, and how to actually train like an athlete.
00:00 Intro
01:27 More Than Just Muscle Growth
02:40 Conditioning is Key
03:53 Functional Muscle Performance
06:25 Managing ...
In this video, I break down a big mistake I see all the time in rugby training like an athlete instead of as an athlete. I share my personal experience, including a story about a top-level player getting crushed by CrossFit, and explain why generic athlete training doesn’t cut it for rugby. You’ll learn how to align your strength and conditioning with the actual demands of the game, plus get free tools to help you train smarter wit...
In this episode, I open up about my biggest nutrition mistake as a rugby player. I share how I fixed it and what you can do instead for long-term success on and off the field.
In this video:
00:00 Intro
00:40 The Biggest Nutrition Mistake
01:33 Early Struggles with Diet and Training
02:07 The Paleo Diet and Its Pitfalls
04:01 The Cycle of Restriction and Binge Eating
06:37 Breaking the Cycle and Finding Balance
08:56 Flexible Dieting...
In this episode, I dive into the parts of rugby culture we don’t always talk about, from social pressure to training habits. I break down what’s really helping your progress and what might be slowing it down, even if it feels normal. Let’s get real about what matters for long-term success in the sport.
00:00 Intro
01:18 The Social Side of Rugby
05:21 Lazy Touch
06:33 Taking Training Seriously
07:38 Avoiding the Blame Game
10:37 The ...
Zone 2 training changed the way I coach rugby players. In this video, I explain what Zone 2 is, why it works, and how to actually do it right. I cover heart rate, duration, timing etc. If you want better recovery, more endurance, and real match fitness, this is for you.
In this episode:
00:00 Intro
01:27 Heart Rate Spikes and Zone Two
03:49 Overcoming the Hate for Running
05:55 Using Heart Rate Monitors
07:07 Duration and Frequency...
In this episode, I break down what rugby-specific training actually looks like. Most players think it’s all about doing drills that “look like rugby,” but that’s not it. I go through the 5 key areas—strength, power, speed, aerobic capacity, and movement—and show you how to apply them properly to your training. I also explain how general work still plays a role and why timing and structure are everything.
In this episode:
00...
In this video, I break down the 6 key elements every serious rugby strength and conditioning program needs. From heavy lifting and low-level cardio to speed work and proper progression, I share what actually matters for getting stronger, faster, and more resilient on the pitch. Miss even one of these, and you’re leaving gains on the table.
In this episode:
00:00 Intro
01:29 The Importance of Heavy Strength Work
In this episode, I’m sharing the real story behind how Rugby Muscle began. I talk about the challenges, the turning points, and how I built a training system that helps amateur rugby players get real results with evidence-based methods.
If you’re into rugby, coaching, or just want to hear an honest journey, this one’s for you.
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In this episode, I break down the biggest preseason mistakes I see players make. I explain what preseason is really for, how to avoid injury, and how to actually get fit for rugby. I also cover sprint prep, balancing strength and conditioning, and why trying to lose weight now is a bad move.
In this episode:
00:00 Intro
00:58 What Preseason Is For
02:26 Common Mistakes
04:33 Rugby Skills
06:46 Real Rugby Fitness
12:15 Strength vs. Co...
Ever feel slow or heavy-legged even when you’re fit? I’ve been there. In this video, I break down 6 real reasons why you’re fatigued, beyond just conditioning. From strength gaps and poor skill to bad training structure, sleep, and mental fatigue. I’ll show you how to fix it and feel better on the pitch.
In this video:
00:00 Intro
01:27 Lack of Strength
04:29 Lack of Skill
07:16 Poor Training Setup
10:00 Training Volume Spike
13:41 Bad ...
In this video, I break down the 5 key pillars of rugby physical preparation. I share the most common challenges players face and give you clear, practical tips to help you perform your best on the field.
In this episode:
00:00 Intro
01:25 The Four Pillars of Sports Preparation
02:02 Pillar 1
04:18 Pillar 2
05:55 Pillar 3
08:23 Pillar 4
10:03 Pillar 5
11:50 Bringing It All Together
In this episode, I break down why most rugby players hit training plateaus and how simplifying your S&C plan is the key to long-term results.
In this episode:
00:00 Intro
00:55 Why You’re Overcomplicating It
02:27 Stop Program Hopping
04:31 Consistency > Perfection
06:52 Think Long-Term
09:26 Final Thoughts
Join Team Rugby Muscle
Get personalised 1on1 Coaching from me for S&C
Get early access to the...
Most players get S&C wrong. In this episode, I break down what proper strength and conditioning really looks like.
In this episode:
00:00 Intro
01:29 Defining Strength and Conditioning
02:49 The Importance of Details in Training
05:35 Consistency and Purpose in Training
09:07 Training to Individual Needs
14:11 Wrap up
Why Zone 2 Changed My Rugby Fitness
In this episode, I break down how Zone 2 training transformed my performance. I cover why it matters for rugby, how to find your Zone 2, avoid common mistakes, and fit it into your week.
In today’s episode:
00:00 Intro
01:16 What is Zone 2
02:39 Why I Use It
04:41 My Results
10:46 How to Find Your Zone 2
16:08 How to Add It Weekly
20:08 Mistakes I Made
24:24 Final Thoughts
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 Over...
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 ep...
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...
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 grit
02:08 What actually matters
03:10 My Experience – How aerobic capacity changed my game
06:36 Mental Toughness
07:20 Consistency Wins – B...
Optimizing a Real Rugby S&C Program
In 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...
Optimizing Off-Season, Pre-Season, and In-Season Training for Amateur Rugby Players
In 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 Abo...
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