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.
It's boring, but this IS what builds real rugby-specific fitness
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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 about meeting the underlying physiological demands of the game rather than just copying its appearance.
In this video, we br...
Why Losing Weight Could Make You A Better Rugby Player
RUGBY PHYSICAL PREPARATION AUDIT
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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 breaking down practical strategies tailored specifically for amateur rugby players looking to shed excess body fat safely.
Don't Just Rest The Day Before A Rugby Game (Do This Instead)
RUGBY PHYSICAL PREPARATION AUDIT
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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 building unwanted fatigue.
In this video, we break down why amateur rugby players should seriously consider adding a l...
How To Train In-Season Without Ruining Your Rugby Performance
RUGBY PHYSICAL PREPARATION AUDIT
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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 continue making real physical progress throughout the competitive calendar without feeling flat on Saturdays. Instead of front-loading your...
Build Rugby Strength With This 2 Day Split
RUGBY PHYSICAL PREPARATION AUDIT
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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 players fall into the trap of copying six-day bodybuilding and powerlifting routines, leaving no energy for speed, conditioning, o...
What If I Told You Getting Fit For Rugby Is Easy?
RUGBY PHYSICAL PREPARATION AUDIT
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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 Short Max Efforts
11:38 Keep It Simple Long Term
13:09 Recap and Next Episode
Achieving peak rugby fitness is simpler...
Stop Training Toughness for Rugby (Do This Instead)
RUGBY PHYSICAL PREPARATION AUDIT
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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 improve your game. Because everyone hits physical limits, your training must focus on expanding raw capacity: strength, speed, power, and aerobic fitness...
Getting in Shape for Rugby is This Simple
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 mobility
17:30 Stack the basics
18:10 Wrap up
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A Guide to Lifting During Preseason - Common Rugby Player Mistakes and Fixes
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 effective dose weight training, you will maintain your gym habits, protect your recovery, and arrive on the pitch feeling fresh and powerful.
Understand Real Rugby Fitness
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Thoughts about Rugby Players and Hybrid Training
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, endurance, and mobility, preparing athletes for almost any physical challenge life throws their way.
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Do These 4 Things and Have THE BEST Rugby Pre-season
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 every session must be brutal, leading to exhaustion rather than improvement. This often results in neglecting crucial aspects like speed development, proper lifting technique, and skill...
This is How You REALLY Learn to Tackle - (Part 2) | Rugby Muscle Podcast
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 Tackle and dive into how I coach tackling beyond bags and into real match situations. We discuss game-based learning, constraint-led progressions, how I develop contact skills in...
Learn to Tackle: Why Most Tackle Training Is Wrong (Part 1) | Rugby Muscle Podcast
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 transfer to matches, and what rugby can learn from grappling sports.
In this pod:
00:00 Intro
01:33 Concussion Prevention
04:21 Keir’s Journey
12:52 Why Lear...
Rugby Training: Why EVERYTHING You Know Is WRONG!
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 players hear vastly different advice regarding their training, from specific exercises like squats to conditioning methods, and often assume one side must be wrong. However, this episode...
This Changed My Rugby Training FOREVER
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 for full-body training. Discover why this approach is superior for rugby athletes, especially compared to traditional body part splits. I'll delve into how it provides more frequent...
The Real Reason You're Fatigued Every Match (It's Not What You Think)
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, ensuring you're firing on all cylinders every match.
Learn how to revolutionise your weekly schedule, understand the hidden benefits of aerobic fitness for strength, and optimise your gym sessions for maximum progress with minimal fatigue. We'll also debunk common myths...
Upper Body Movements Every Rugby Player Needs
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 extensions
15:43 Hammer curls
16:45 Wrap up
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Lower Body Strength for Rugby: The Movements That Matter
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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Train Smarter for Rugby: The Big Mistakes Amateur Players Make in the Gym
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 improves your rugby performance.
In this episode:
00:00 Introduction: The Common Mistake in Rugby Training
01:40 Personal Journey: From Amateur to Coach
03:04 The Pro...
Why You're Not Getting Stronger on the Rugby Pitch (Fix This!)
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 athletes.
In this episode:
00:00 Intro
01:49 Common Mistakes in Rugby Strength Training
05:42 The Berserker Approach: Max Effort...
10 Strength & Conditioning Mistakes Rugby Players Must Avoid
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 Conditioning
11:50 Overthinking Exercises
14:15 Perfect Weeks Myth
15:25 Perfect Sessions Myth
17:10 Distracted Goals
19:40 Procrastinating
21:20 Wrap up
As we put the f...
The Recovery Myth: What Actually Works for Rugby Players
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 Adaptations Through Recovery
09:02 Handling the Demands of Rugby
11:36 Integrating Recovery into Training
12:28 Wrap up
As we put the finishing touches on the Rugby Recovery Code...
How To Stay Injury Free All Rugby Season!
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: Improve Your Technique
08:21 Tip 5: Expose Yourself to Game Stresses
10:04 Tip 6: Manage Your Load
12:00 Tip 7: Manage Your Recovery
13:20 Wrap up
5 Reasons Rugby Players Shouldn't Train Like Bodybuilders
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 Fatigue and Training Load
08:13 The Fun and Reward of Training Like an Athlete
10:03 Embrace the Rugby At...
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 Understanding the Difference: Training Like an Athlete vs. Training as a...
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 Takeaways
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 Though...
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 Season
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 Mistakes
04:13 The 5 Pillars of Rugby S&C...
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 Essentials
10:52 Training in Multiple Planes of Motion
14:06 The Need for Phased Progressions
16:55 Logistical Con...
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.
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Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint
S...
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<...
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
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
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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
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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
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Get early access to the ALL...
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
...
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 Myth 5
15:23 Conclusion and...
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 Traditiona...
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 Endurance Athletes
07:21 Implementing Aerobic Work
09:03 Wrap up
You can...
