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
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 ...
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...
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 buildi...
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 conti...
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 training doesn't need to take over your life. Discover why training just twice a week is the optimal approach for amateur players to build muscle without burnout.
Many amateur rugby p...
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
In this video:
00:00 Why Fitness Feels Hard
00:34 The Three Focus Areas
01:33 Respect Conditioning Weekly
03:58 Build the Aerobic Engine
06:03 Stop Copying Pro Highlights
08:02 Train Sh...
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
In this episode, I explain why "training toughness" in rugby S&C is a massive mistake. Enduring brutal workouts doesn't build true mental grit it just sabotages the physical gains that actually i...
Most rugby players don’t need more training hacks they need to get the basics right. I break down the five things that build real rugby fitness...
In this episode:
00:00 Rugby fitness is simple
01:31 Consistency beats gimmicks
02:33 Skylar’s Zone 2 turnaround
05:37 The five essentials
06:19 Aerobic fitness
07:34 Strength training
10:51 Speed work
12:48 Power training
15:41 Movement and ...
Rugby preseason gym training requires a smart approach to balance strength work and pitch fatigue.
In this episode, we explore how to adapt your weight training programme during rugby preseason so you can keep making progress without burning out. Managing fatigue, reducing unnecessary volume, and handling post-training soreness are essential for any amateur rugby player looking to stay competitive. By focusing on minimal e...
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...
Buy the Learn to Tackle program and get Wrestling for Rugby and Solo Tackle Prep for free, use code "TOM" at checkout:
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 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.
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
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...
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