The Rugby Muscle Podcast

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The Rugby Muscle Podcast

Rugby Muscle: Gym, Training, Diet and Strength and Conditioning

338 episodes

1 week ago

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 with Rugby Muscle. In this video: 00:00 Intro 01:00 Understandin...

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Health & Fitness,

All content for The Rugby Muscle Podcast is the property of Rugby Muscle: Gym, Training, Diet and Strength and Conditioning and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

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 with Rugby Muscle. In this video: 00:00 Intro 01:00 Understandin...

Show more...

Health & Fitness,

Episodes (20/338)

The Rugby Muscle Podcast

Why Training Like An Athlete Could Be Hurting Your Rugby Performance

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 with Rugby Muscle. In this video: 00:00 Intro 01:00 Understandin...

1 week ago

13 minutes

The Rugby Muscle Podcast

The Biggest Nutrition Mistake I Made Playing Rugby (Don’t Do This)

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 and Long-Term Solutions 10:33 Final Thoughts and Ta...

2 weeks ago

12 minutes

The Rugby Muscle Podcast

The Hidden Parts of Rugby Culture Holding You Back

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 Power of Banter 11:31 Openness to Learning 13:01 Final Thou...

2 weeks ago

13 minutes

The Rugby Muscle Podcast

Zone 2 for Rugby Players: Your Biggest Questions Answered

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 of Zone Two Sessions 09:21 Zone Two During the Rugby ...

3 weeks ago

18 minutes

The Rugby Muscle Podcast

What Rugby-Specific Training Really Means (And Why You’re Doing It Wrong)

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: 00:00 Intro 01:24 What Specificity Really Means 02:29 Common Mistake...

3 weeks ago

12 minutes

The Rugby Muscle Podcast

The 6 Hallmarks of a Great Rugby S&C Program

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 05:38 Incorporating Low-Level Aerobic Work 07:32 Power and Speed Work Esse...

1 month ago

20 minutes

The Rugby Muscle Podcast

Why I Started Rugby Muscle (The Real Story)

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. 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 Support the show

1 month ago

19 minutes

The Rugby Muscle Podcast

Top Preseason Mistakes Rugby Players Keep Making (And How to Fix Them)

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. Conditioning 13:40 The Weight Loss Trap 15:46 Wrap-Up ...

1 month ago

15 minutes

The Rugby Muscle Podcast

Reasons You Feel Tired on The Pitch (not just fitness)

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 Sleep 15:24 Adrenaline Dump 17:48 Wrap-Up ...

1 month ago

19 minutes

The Rugby Muscle Podcast

The 5 Pillars of Rugby Physical Preparation

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 Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access ...

1 month ago

12 minutes

The Rugby Muscle Podcast

Why You’re Making S&C Way Harder Than It Needs to Be

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 ALL-NEW 5-day Rugby Athlete Blueprint Support the show

1 month ago

11 minutes

The Rugby Muscle Podcast

What You Need to Understand About Rugby Strength and Conditioning

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 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 Support the s...

1 month ago

15 minutes

The Rugby Muscle Podcast

Zone 2 Training for Rugby Players – The Guide

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 You can now register for the Rugby Specific Fitness Masterclass here Join Tea...

2 months ago

25 minutes

The Rugby Muscle Podcast

5 Rugby Fitness Myths That Need To Go Away

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 Overview 01:31 Myth 1 04:22 Myth 2 08:08 Myth 3 11:02 Myth 4 13:40 M...

2 months ago

16 minutes

The Rugby Muscle Podcast

Why You’re Training Hard But Not Seeing It On The Pitch

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 episode is for you. In this episode: 00:00 Intro 00:45 The Problem with Tradit...

2 months ago

12 minutes

The Rugby Muscle Podcast

My Biggest Mistake as a Rugby S&C Coach

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 and Mistakes 02:48 The Shift in Training Philosophy 05:17 Realization Through...

2 months ago

11 minutes

The Rugby Muscle Podcast

How to Actually Get Tough for Rugby Without the Bullshit

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 – Building habits that last 09:29 Final Thoughts Join Team Rugby Muscle Get persona...

2 months ago

11 minutes

The Rugby Muscle Podcast

Rugby Gym Programs: Why 90% Are Flawed (Here’s How to Fix Yours)

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: 00:00 – Intro 00:24 – Reviewing a listener’s program 03:22 – Program breakdown 08:44 – C...

2 months ago

27 minutes

The Rugby Muscle Podcast

The REAL Difference Between Off Season, Pre Season and In Season S&C

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 About Training Phases 04:12 The Rugby Muscle Model Explained 05:29 Off-Season 08:28 Pre-...

2 months ago

15 minutes

The Rugby Muscle Podcast

The TRUTH About Flexibility in Rugby, Zone 2 & More - Rugby Muscle Q&A

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 Rugby Athlete Blueprint https://rugby-muscle.com/blueprint 00:00 Introductio...

3 months ago

19 minutes