Afleveringen
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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
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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 Myth 5
15:23 Conclusion and Final Thoughts
Thanks for watching!! You can now register for the Rugby Specific Fitness Masterclass here
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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 Traditional Rugby Conditioning
02:01 The Importance of Aerobic Conditioning
04:46 Building a Strong Aerobic Base: Louis' Story
06:29 Balancing Aerobic and High-Intensity Training
09:28 The Role of the Brain in Physical Performance
11:01 Wrap up
Thanks for watching!! You can now register for the Rugby Specific Fitness Masterclass here
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Get early access to the ALL-NEW 5-day Rugby Athlete BlueprintSupport the show
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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 Endurance Athletes
07:21 Implementing Aerobic Work
09:03 Wrap up
You can now register for the Rugby Specific Fitness Masterclass here: https://rugby-muscle.com/fitness-workshop
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Get early access to the ALL-NEW 5-day Rugby Athlete BlueprintSupport the show
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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
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How to Actually Get Tough for Rugby Without the Bullshit
tags: rugby training, rugby toughness, strength for rugby, conditioning for rugby, rugby muscle podcast, rugby fitness, how to get tough for rugby, rugby strength training, mental toughness in rugby, rugby endurance, rugby mindset, smart rugby training, real rugby training, rugby workout, rugby tips, rugby performance, rugby athlete, training without the bsSupport the show
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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 – Conditioning and cardio finishers
11:41 – Day 2 & Day 3 review
20:08 – Final thoughts
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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-Season
11:31 In-Season
13:55 Recap and Final Thoughts
14:47 Wrap up
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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.
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https://rugby-muscle.com/blueprint00:00 Introduction and Podcast Overview
01:27 Question 1: Importance of Aerobic Training
07:03 Question 2: Improving Flexibility
13:58 Question 3: Training with Osteitis Pubis
19:26 Conclusion and Final Thoughts
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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.
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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
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https://rugby-muscle.com/team00:00 Introduction: Are You Training Effectively for Rugby?
01:48 Understanding Training High: Strength, Power, and Speed
02:41 Training Heavy: Building Strength for Rugby
05:02 Training Fast: Enhancing Speed and Explosiveness
07:30 Training Low: Developing Your Aerobic Engine
13:04 Blending High and Low Training for Optimal Performance
15:14 Conclusion: Train Smart, Dominate on Game Day
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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-6551To join Team Rugby Muscle
https://rugby-muscle.com/team00:00 Off-Season Training
02:19 1. You don’t have a plan—just workouts.
03:07 2. You have a plan—but it's copied from another sport.
03:56 3. You think off-season = bulking time.
05:20 4. You do no conditioning.
06:03 5. You chase fatigue, not progress.
06:38 6. You do endless fluff work to build muscle.
07:18 7. You think cleans and snatches are enough speed/power work.
08:14 8. You have no progression—just sets and reps.
09:14 9. You don’t progress your conditioning.
09:40 10. You force lifts that don’t fit.
10:18 11. You only train up and down.
11:32 12. You sleep like a uni student in exam week.
12:23 13. Your nutrition goal is to "eat healthy."
13:35 14. You “grind” for 4 weeks then ghost the gym.
14:04 15. You constantly second guess yourself.
14:31 Conclusion
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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!
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https://rugby-muscle.com/team00:00 Introduction
00:46 Building Muscle and Strength for Rugby
04:26 Foundational Training Principles
04:36 Principle 1 and 2
06:12 Principle 3
07:08 Principle 4 and 5
08:31 Principle 6
09:21 Conclusion and Coaching Offer
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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.
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https://rugby-muscle.com/team
Get personalised 1on1 Coaching from me for S&C
https://rugby-muscle.com/aaa
00:00 Intro
01:18 Understanding Rugby's Energy Demands
03:16 Fitness Mindset Shift
04:59 Progressive Conditioning Plan: Stage 1
08:13 Progressive Conditioning Plan: Stage 2
11:15 Progressive Conditioning Plan: Stage 3
13:49 Conclusion and Next StepsSupport the show
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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
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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
https://rugby-muscle.com/14DRAB00:00 Introduction and why this is important
01:17 Tip 1
02:55 Tip 2
03:41 Tip 3
05:22 Tip 4
07:11 Tip 5
08:29 Tip 6
09:44 Tip 7
10:53 Tip 8
11:59 Tip 9
13:53 Tip 10
15:41 Conclusion
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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 advice
00:00 Introduction and Overview
01:12 Lesson 1
01:40 Lesson 2
02:30 Lesson 3
03:07 Lesson 4
03:58 Lesson 5
05:24 Lesson 6
06:05 Lesson 7
07:00 Lesson 8
07:48 Lesson 9
08:58 Lesson 10
09:32 Lesson 11
10:19 Lesson 12
11:22 Conclusion
Other Rugby Muscle links
Rugby Muscle 1on1 Coaching
https://rugby-muscle.com/aaa/
For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRABSupport the show
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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 Consistency
07:13 Training Adaptations Explained
12:41 Conclusion and Final Thoughts
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/aaa
For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Team Rugby Muscle
COMING SOONSupport the show
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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 Introduction on Training Splits
01:02 Key Considerations for Rugby Training
03:08 Three Big Training Principles
05:42 Amazing Training “Hack”
08:08 Structuring Your Training Week
10:21 Customising Your Training Split
12:05 Conclusion and Final Thoughts
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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 Tip 2
05:38 Tip 3
07:33 Tip 4
09:32 Tip 5
11:46 Tip 6
12:45 Tip 7
14:56 Tip 8
16:31 Tip 9
18:16 Tip 10
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It’s very easy for rugby players to get caught up copying training methods from CrossFit, Hyrox, bodybuilding, powerlifting, or endurance running and expecting to perform better on the pitch. Following them blindly will leave you frustrated, sore, and missing key gains that actually matter for the game.
In this Rugby Muscle Podcast you understand why this is potentially a bad idea, and how you should approach your training insteadTrain Smarter with Rugby Muscle
Rugby Muscle Elite 1on1 Coaching: https://rugby-muscle.com/aaa
The Rugby Athlete Blueprint (Free 14-Day Plan): https://rugby-muscle.com/14DRAB
Join Team Rugby Muscle: https://rugbymuscle.programs.app/
Support the show
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