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
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...
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 Muscle
https://rugby-muscle.com/team
Get personalised 1on1 Coaching from me for S&C
https://rugby-muscle.com/aaa
Get early access to the ALL-NEW 5-day Rug...
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&C
https://rugby-muscle.com/aaa
Get early acc...
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 player
Get personalised 1on1 Coaching from me for S&C
https://rugby-muscle.com/aaa
Join Team Rugby Muscle
https://rugby-muscle.com/team
00:00 Introduction: Are You Training Effectively for Rugby?
01:48 Understanding T...
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-6551
To join Team Rugby Muscle
https://rugby-muscle.com/team
00:00 Off-Season Training
02:19 1. You don’t have a plan—just workouts.
...
You want to dominate contact in rugby? You're in the right place, in this Rugby Muscle Podcast expect to learn the common misconception when it comes to building a strong collision-ready frame, and the main concepts used within Rugby Muscle to have athletes win rucks, turn over ball and just boss the tackle area!
Get personalised 1on1 Coaching from me for S&C
https://rugby-muscle.com/aaa
Join Team Rugby Muscle
https:...
Most rugby conditioning routines fail to translate to game time performance. This Rugby Muscle Podcast will go through progressive conditioning plan that balances low-intensity aerobic work with high-intensity interval training to ensure players stay fresh and perform optimally on the field.
GET THE 12 WEEK CONDITIONING PROGRAM HERE
https://rugby-muscle.com/team
Get personalised 1on1 Coaching from me for S&...
This Rugby Muscle Podcast will discuss exactly why rugby teams should not be doing fitness in team sessions and why rugby coaches should not take responsibility for their teams strength and conditioning
Team Rugby Muscle - access 20+ full programs for all levels, schedules and abilities
https://rugby-muscle.com/team
Get personalised 1on1 Coaching from me for S&C
https://rugby-muscle.com/aaa
You want to get strong, fit, fast and explosive, and avoid injuries? And do so whilst spending LESS time in the gym? You're in the right place.
This podcast will show you 10 different ways athletes within Rugby Muscle save time, but get better results than ever.
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/aaa
Team Rugby Muscle
https://rugby-muscle.com/team
Free Rugby Athlete Blueprint
...
DM me "Team" to join the Team Rugby Muscle Priority list and get 50% off when we launch
https://www.instagram.com/rugbymuscle/
12 key lessons learned from 12 years of coaching rugby players in strength and conditioning, these drawn from real-world experience with amateur and semi-professional athletes, focusing on practical advice such as in-season progress, year-round conditioning.
Proper, practical advi...
In this Rugby Muscle Podcast understand the real answer to a common question about workouts, explore various aspects of training, including strength, speed, aerobic conditioning, and mobility (bit of a rabbit hole).
As usual, no fluff, no bs, just real-talk.
00:00 Introduction and Listener Question
00:23 Podcast Welcome and Announcements
01:24 The Best Workout Advice
03:15 The Importance of Consistenc...
In this episode of the Rugby Muscle Podcast, you’ll understand what the best training split is for you as a rugby player and as an individual. You’ll also get to pick up a couple hacks along the way, so pay attention and enjoy!
Rugby Muscle 1on1 Coaching
https://rugby-muscle.com/aaa
For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Team Rugby Muscle
https://rugbymuscle.programs.app/
00:00 Introd...
In this episode of the Rugby Muscle Podcast, expect to learn 10 big tips to improve your rugby performance.
Rugby Muscle 1on1 Coaching
https://rugby-muscle.com/aaa
For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Team Rugby Muscle
https://rugbymuscle.programs.app/
00:00 Introduction to the Rugby Muscle Podcast
00:43 10 Game Changing Tips for Rugby Performance
02:32 Tip 1
04:03 ...
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