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 the most effective upper body movements I use to build real rugby strength and on-field performance. This isn’t bodybuilding or powerlifting, it’s practical training that carries over directly to tackles, contact, and shoulder resilience.
00:00 Intro
02:18 Pull-ups
05:50 Bench press
07:58 Explosive push-ups
10:52 Single-arm rows
13:07 Face pulls
14:23 Tricep exte...
In this episode, I break down the most effective lower body movements I use to build rugby strength, speed, and resilience. I explain how each exercise transfers directly to on-field performance and how to program them correctly for real results.
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In this episode, I break down the biggest mistake amateur rugby players make in the gym, copying pro-level training. I share my own journey, explain why pro methods don’t work for players balancing work, school, and life, and show the simple framework I use to help athletes get stronger, fitter, faster, and stay injury-free. I also walk you through my first-principles approach so you can build a sustainable system that actually imp...
In this episode, I break down one of the biggest problems I see in rugby strength training players who lift hard in the gym but don’t actually get stronger where it matters: on the field.
After 15+ years coaching rugby athletes, I’ve seen it over and over again, guys following bodybuilding or powerlifting programs that don’t translate to real rugby performance. So today, I explain two proven approaches I use with my athlet...
The 10 biggest strength and conditioning mistakes I see rugby players make from overtraining and poor recovery to chasing the wrong goals. I’ll break down each one and show you how to fix them so you can perform better on the field.
In this episode:
00:00 Intro
01:30 Too Low-Level to Care
03:10 Too Much Gym Time
05:20 Expecting Perfect Recovery
07:50 Chasing Leanness
10:30 Overthinking Conditionin...
In this episode, I break down why most recovery methods don’t actually work. I explain what true recovery really is, how it ties into your training, and why you don’t need fancy stuff to make progress.
In this video
00:00 Intro
01:44 The Modern Recovery Industry
02:55 Understanding True Recovery
04:27 The Three Main Reasons for Recovery
04:42 Training Hard Enough to Make Progress
06:57 Making Adapta...
In this video, I share my top 7 tips to help you minimize injury risk in rugby. From building strength and fitness to improving technique, managing training load, and recovering properly, these are the exact strategies I use to keep players strong, fit, and ready all season.
In this episode:
00:00 Intro
01:52 Tip 1: Accept the Risk of Rugby
04:03 Tip 2: Get Strong
05:57 Tip 3: Get Fit
07:08 Tip 4:...
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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Get personalised 1on1 Coaching from me for S&C
<...
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
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