The Rugby Muscle Podcast

Discover why hybrid training isn't a new trend for rugby players, but rather a fundamental aspect of the sport they've been excelling at for decades!

In this video,  I get into the inherent hybrid nature of rugby, explaining how players naturally develop a diverse range of physical attributes that make them incredibly versatile athletes.

We'll explore how rugby demands a unique blend of strength, speed, enduran...

Are you a rugby player wondering how to have your best ever rugby pre-season? This video reveals the four crucial priorities you need to focus on to truly prepare your body and improve your game, ensuring you're not just surviving, but thriving when the season kicks off. Stop the endless suffering and learn how to train smarter, not just harder, for peak performance.

Many players approach pre-season with the mindset that eve...

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The Art & Science Of Coaching The Tackle

Take our comprehensive Rugby Physical Preparation Audit to discover your strengths, identify your limiting factors, and receive personalized guidance to elevate your game:


In this episode, I continue my conversation with Keir from Learn to ...

In this episode of the Rugby Muscle Podcast, I sit down with Keir Wenham-Flatt to break down concussion prevention, why most tackle training is ineffective, and how purposeful practice can help players become both safer and better.

Drawing from his experience working with professional rugby teams and developing the Learn to Tackle course, Keir explains the five phases of an effective tackle, why static bag drills don’t...

Unlock your rugby strength and conditioning potential by understanding why context is king! In this video, we delve into why conflicting advice in rugby training can all be true and how to make smarter training decisions for your performance on the pitch. You'll learn why applying a generic programme might not be the best approach and how to tailor your physical preparation for rugby to your unique circumstances.

Many rugby ...

Improve your rugby performance with this crucial training shift! Many rugby players make the same mistakes in the gym, training harder but not seeing the benefits on the pitch. This video reveals the one fundamental change you need to make to ensure your gym time isn't wasted and actually enhances your game.

After 20 years of performance training and over a decade coaching amateur rugby players online, I'm making the case fo...

Unlock your rugby potential: In-season training secrets for amateur players! Discover how to optimise your fitness, recovery, and performance without overtraining. This episode challenges traditional methods, revealing breakthroughs in in-season training that will help you stay stronger, fitter, more explosive, and injury-free throughout the season. We'll cover everything from strategic recovery days to effective game day nutrition...

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
14:2...

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 actual...

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 us...

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 Con...

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 Ad...

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: Im...

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...

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 G...

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...