The Rugby Muscle Podcast

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 grit02:08 What actually matters03:10 My Experience – How aerobic capacity changed my game06:36 Mental Toughness 07:20 Consistency Wins – Building habits that last09:29 Final Thoughts Join Team Rugby MuscleGet personalised 1on1 Coaching from me for S&CGet early access to the ALL-NEW 5-day Rugby Athlete BlueprintHow to Actually Get Tough for Rugby Without the Bullshittags: 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

Optimizing a Real Rugby S&C ProgramIn 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 – Intro00:24 – Reviewing a listener's program03:22 – Program breakdown08:44 – Conditioning and cardio finishers11:41 – Day 2 & Day 3 review20:08 – Final thoughtsJoin Team Rugby MuscleGet personalised 1on1 Coaching from me for S&CGet early access to the ALL-NEW 5-day Rugby Athlete BlueprintSupport the show

Optimizing Off-Season, Pre-Season, and In-Season Training for Amateur Rugby PlayersIn 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 Phases04:12 The Rugby Muscle Model Explained05:29 Off-Season 08:28 Pre-Season 11:31 In-Season 13:55 Recap and Final Thoughts14:47 Wrap upJoin Team Rugby Musclehttps://rugby-muscle.com/teamGet personalised 1on1 Coaching from me for S&Chttps://rugby-muscle.com/aaaGet early access to the ALL-NEW 5-day Rugby Athlete Blueprinthttps://rugby-muscle.com/blueprintSupport the show

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 Musclehttps://rugby-muscle.com/teamGet personalised 1on1 Coaching from me for S&Chttps://rugby-muscle.com/aaaGet early access to the ALL-NEW 5-day Rugby Athlete Blueprinthttps://rugby-muscle.com/blueprint00:00 Introduction and Podcast Overview01:27 Question 1: Importance of Aerobic Training07:03 Question 2: Improving Flexibility13:58 Question 3: Training with Osteitis Pubis19:26 Conclusion and Final ThoughtsSupport the show

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.Get personalised 1on1 Coaching from me for S&Chttps://rugby-muscle.com/aaaGet early access to the ALL-NEW 5-day Rugby Athlete Blueprinthttps://rugby-muscle.com/blueprintJoin Team Rugby Musclehttps://rugby-muscle.com/teamSupport the show

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 playerGet personalised 1on1 Coaching from me for S&Chttps://rugby-muscle.com/aaaJoin Team Rugby Musclehttps://rugby-muscle.com/team00:00 Introduction: Are You Training Effectively for Rugby?01:48 Understanding Training High: Strength, Power, and Speed02:41 Training Heavy: Building Strength for Rugby05:02 Training Fast: Enhancing Speed and Explosiveness07:30 Training Low: Developing Your Aerobic Engine13:04 Blending High and Low Training for Optimal Performance15:14 Conclusion: Train Smart, Dominate on Game DaySupport the show

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 Musclehttps://rugby-muscle.com/team00:00 Off-Season Training02:19 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 ConclusionSupport the show

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!Get personalised 1on1 Coaching from me for S&Chttps://rugby-muscle.com/aaaJoin Team Rugby Musclehttps://rugby-muscle.com/team00:00 Introduction 00:46 Building Muscle and Strength for Rugby04:26 Foundational Training Principles04:36 Principle 1 and 206:12 Principle 307:08 Principle 4 and 508:31 Principle 609:21 Conclusion and Coaching OfferSupport the show

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.GET THE 12 WEEK CONDITIONING PROGRAM HEREhttps://rugby-muscle.com/teamGet personalised 1on1 Coaching from me for S&Chttps://rugby-muscle.com/aaa00:00 Intro01:18 Understanding Rugby's Energy Demands03:16 Fitness Mindset Shift04:59 Progressive Conditioning Plan: Stage 108:13 Progressive Conditioning Plan: Stage 211:15 Progressive Conditioning Plan: Stage 313:49 Conclusion and Next StepsSupport the show

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 conditioningTeam Rugby Muscle - access 20+ full programs for all levels, schedules and abilitieshttps://rugby-muscle.com/teamGet personalised 1on1 Coaching from me for S&Chttps://rugby-muscle.com/aaaSupport the show

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 Coachinghttps://rugby-muscle.com/aaaTeam Rugby Musclehttps://rugby-muscle.com/teamFree Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRAB00:00 Introduction and why this is important01:17 Tip 102:55 Tip 203:41 Tip 305:22 Tip 407:11 Tip 508:29 Tip 609:44 Tip 710:53 Tip 811:59 Tip 913:53 Tip 1015:41 Conclusion Support the show

DM me "Team" to join the Team Rugby Muscle Priority list and get 50% off when we launchhttps://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 advice00:00 Introduction and Overview01:12 Lesson 101:40 Lesson 202:30 Lesson 303:07 Lesson 403:58 Lesson 505:24 Lesson 606:05 Lesson 707:00 Lesson 807:48 Lesson 908:58 Lesson 1009:32 Lesson 1110:19 Lesson 1211:22 ConclusionOther Rugby Muscle linksRugby Muscle 1on1 Coachinghttps://rugby-muscle.com/aaa/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABSupport the show

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 Question00:23 Podcast Welcome and Announcements01:24 The Best Workout Advice03:15 The Importance of Consistency07:13 Training Adaptations Explained12:41 Conclusion and Final ThoughtsRugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/aaaFor The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby MuscleCOMING SOONSupport the show

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 Coachinghttps://rugby-muscle.com/aaaFor The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/00:00 Introduction on Training Splits01:02 Key Considerations for Rugby Training03:08 Three Big Training Principles05:42 Amazing Training “Hack”08:08 Structuring Your Training Week10:21 Customising Your Training Split12:05 Conclusion and Final ThoughtsSupport the show

In this episode of the Rugby Muscle Podcast, expect to learn 10 big tips to improve your rugby performance.Rugby Muscle 1on1 Coachinghttps://rugby-muscle.com/aaaFor The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/00:00 Introduction to the Rugby Muscle Podcast00:43 10 Game Changing Tips for Rugby Performance02:32 Tip 104:03 Tip 205:38 Tip 307:33 Tip 409:32 Tip 511:46 Tip 612:45 Tip 714:56 Tip 816:31 Tip 918:16 Tip 10Support the show

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 MuscleRugby Muscle Elite 1on1 Coaching: https://rugby-muscle.com/aaaThe Rugby Athlete Blueprint (Free 14-Day Plan): https://rugby-muscle.com/14DRABJoin Team Rugby Muscle: https://rugbymuscle.programs.app/Support the show

The Rugby Athlete Forge starts Monday., last few spots available. Here's some infohttps://docs.google.com/document/d/1BbEedpOzHII1GfERoZfwCA7vtau5dzE5ULRFrPu9CXw/Balancing all your S&C work as a rugby player can be really tough, and it can really leave you feeling sore, beat up and like you're swimming up stream. In today's Rugby Muscle Podcast you will learn the truth about how you should organize your rugby training program to get the most.Rugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/aaaFor The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/Support the show

Lets talk about fat loss workouts for rugby players. What should you do to really shed those extra pounds and improve performance on the field? Let's take a look on this Rugby Muscle PodcastFor early access to The Rugby Athlete Forge, message me herehttps://www.instagram.com/rugbymuscle/Join the Rugby Muscle Community! https://www.skool.com/rugby-muscle-athletes/Rugby Muscle AAA 1on1 Coachinghttps://rugby-muscle.com/aaa/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/Support the show

This Rugby Muscle Podcast is a chat with Sam Portland, a strength and conditioning expert who focuses on debunking common myths in the world of team sports.Sam highlights the importance of individualized training systems, touches on the inefficiencies and flawed metrics in current strength and conditioning programs, and advocates for a more holistic approach to athlete development. This episode is a proper chat for those interested in the real-world applications and pitfalls of traditional S&C practices, particularly within rugby.The Sport Speed System Book:https://www.amazon.com/dp/B0DBRCL9FPSam's Socials:https://www.youtube.com/@SamPortlandhttps://www.instagram.com/thesamportland/More From Rugby MuscleRugby Muscle 1on1 Coachinghttps://rugby-muscle.com/elite/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/00:00 Introduction and Elevator Pitch01:13 Breaking into Strength and Conditioning02:07 Challenges and Realizations06:01 Educational System Critique09:54 Developing a Training System16:09 Specialization in Training21:59 Testing and Metrics in Sports25:59 Balancing Training and Recovery33:45 The Importance of Skill Acquisition in Rugby34:21 Challenges in Coaching and Player Development36:11 The Role of Strength and Conditioning37:26 Understanding Player Archetypes44:48 Ground Zero for Speed Training49:37 The Misleading Nature of Technique50:56 The Importance of Intent in Training55:04 The Role of Speed in Rugby01:01:39 The Future of Coaching and Training01:06:23 Conclusion and Final ThoughtsSupport the show

In this episode of the Rugby Muscle Podcast, Kirsten Killfoyle shares her journey from playing in a social team to participating in competitive and national levels. She discusses the challenges and achievements throughout her rugby career, including overcoming cancer, integrating into a high-level team, and emphasizing the joy and importance of playing rugby. Kirsten also touches on the development of women's rugby in the USA and her ambitions in the sport, leaving a legacy of hard work and growth for future players.00:00 Introduction and Elevator Pitch01:47 Early Rugby Memories05:25 High School and College Sports Journey07:05 Returning to Rugby and Finding a Niche09:38 Challenges and Growth in Rugby17:01 Transition to Competitive Rugby19:17 Joining the Gray Wolves23:43 Training and Physical Development42:48 Nationals and Realizations45:02 Balancing Rugby and Life Responsibilities46:14 Stepping Down from the Board47:52 Finding Freedom in Simplicity48:50 Returning to Training with a New Mindset50:00 Embracing Mistakes and Having Fun56:34 Making the WPL Pool and Traveling01:01:26 Reflecting on the Season and Future Goals01:09:05 Coaching and Legacy in Rugby01:21:27 Overcoming Cancer and Personal Growth01:28:17 Supporting Women's Rugby and Final ThoughtsRugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/Support the show

This Rugby Muscle Podcast welcomes Elijah Taylor, a professional rugby league player known for his time with teams like New Zealand Warriors and Penrith Panthers, and the creator of 'Footy Hacks' on social media.Elijah shares insights on mental and physical skills crucial for aspiring players, emphasizing accountability, humility, and the importance of positive influences. The conversation delves into how Stoicism aids athletes in handling pressure and maintaining focus. Elijah's dedication to helping young players succeed is highlighted, with advice on maintaining a growth-oriented mindset and fostering good player relationships. Follow Footy Hacks:https://www.instagram.com/footy_hacks/https://www.youtube.com/channel/UC4je87rsMPoyc7FkAz_zewABoy Music:https://www.youtube.com/channel/UC1WfdOvZuaABOyuz9ZHDUgQhttps://www.instagram.com/_boy_music/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABRugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/Team Rugby Musclehttps://rugbymuscle.programs.app/Our Free Communityhttps://www.skool.com/rugby-muscle-athletes/Follow Us on Instagraminstagram.com/rugbymuscle00:00 Introduction01:06 Insights and Advice for Aspiring Players05:19 Challenges and Burnout in Professional Rugby11:23 Transition to the UK and New Opportunities13:28 Footy Hacks and Influencing Young Players26:46 The Importance of Surrounding Yourself with the Right People31:57 Exploring Stoicism in Sports and Life35:29 Personal Accountability in Rugby39:41 Balancing Criticism and Confidence47:50 The Importance of Humility in Professional Sports57:32 Challenges in Rugby League and Union01:03:24 Underrated Skills for Athletes01:05:05 Conclusion and Final ThoughtsSupport the show

This episode of the Rugby Muscle Podcast dives into three crucial questions every rugby player should ask to optimize their strength and conditioning program. Expect ot learn the importance of envisioning how you want to play, how to maintain training consistency, and how to examine the necessity of each training component. Listeners are encouraged to reflect on these questions to better tailor their training plans, ensuring they build a strong foundation and advance their rugby skills effectively. Additional resources and coaching options are available through Rugby Muscle links provided.00:00 Introduction00:48 Building a Strong Foundation01:48 Question 104:53 Question 209:33 Question 314:12 Wrapping Up and Final ThoughtsOur Free Communityhttps://www.skool.com/rugby-muscle-athletes/Rugby Muscle 1on1 Coachinghttps://rugby-muscle.com/rme-preFor The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/Follow Us on Instagraminstagram.com/tj_jankowskiinstagram.com/rugbymuscleSupport the show

In this episode of the Rugby Muscle Podcast, you'll learn about the importance of in-season training for rugby players and debunk common misconceptions. Discover strategies for integrating strength, conditioning, and skill training during the season while effectively managing fatigue. Practical examples of training splits are provided to help players optimize their performance and continuously improve throughout the year.00:00 Introduction and Importance of In-Season Training01:22 Common Misconceptions About In-Season Training02:42 The Amateur vs. Professional Training Approach04:57 Year-Round Training Strategy06:38 Managing Fatigue and Prioritizing Training Elements11:21 Example Training Splits for In-Season14:23 Adapting Training to Individual Needs19:38 Final Thoughts Rugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/Our Free Communityhttps://www.skool.com/rugby-muscle-athletes/Follow Us on Instagraminstagram.com/tj_jankowskiinstagram.com/rugbymuscleSupport the show

In this episode of the Rugby Muscle Podcast, you'll learn how the science-based fitness industry can overwhelm and mislead athletes, leading to stagnated progress. Where all this information comes from, where the science can mislead and lead to confusion and paralysis by analysis. 00:00 Introduction02:59 The Problem with the Fitness Industry04:43 Why Knowledge is overwhelming07:52 Misleading Science and Evidence-Based Claims14:44 Practical Training Advice19:18 Conclusion and Next StepsRugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/Join Our Free Communityhttps://www.skool.com/rugby-muscle-athletes/Team Rugby Musclehttps://rugbymuscle.programs.app/Support the show

In this episode of the Rugby Muscle Podcast, we revisit an insightful interview with fitness expert Dr. Mike Israetel. Dr. Mike, known for his Renaissance Periodization YouTube channel and various fitness apps and books. You're going to love it.The discussion covers practical advice for managing training volume in multi-sport athletes like rugby players, emphasizes the importance of consistency over perfection, and offers tips for fostering a love for training. Join our Free Skool Community to ask questions before we start charging for access:https://www.skool.com/rugby-muscle-athletes/aboutThe Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABRugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/Team Rugby Musclehttps://rugbymuscle.programs.app/00:00 Introduction and Welcome05:06 Balancing S&C and Rugby Training08:46 Importance of Keeping Training Records11:16 Adjusting Training During High-Intensity Periods14:43 Nutrition Strategies for Athletes18:28 Maintaining Muscle During Rugby Season19:56 Real-World Application of Sports Science24:38 Psychological Aspects of Training and Winning29:57 Athletes as Machines: Fine-Tuning Performance32:30 The Disconnect Between Coaches and Sports Scientists35:06 Consistency Over Perfection in Training42:09 The Importance of Enjoying Training51:34 Final ThoughtsSupport the Show.

In this episode of the Rugby Muscle Podcast, Sean Kilfoyle, a high level player from the US joins the podcast.Expect to understand the discovery of S&C, the difference it can make in rugby performance, and how it differs at differing levels, from being a college kid, to a busy finance professional pursuing a "hobby" to the highest level possible.Sean really shares his experiences, training philosophies, nutritional insights, and the challenges faced while striving for rugby excellence in the United States. Listen to learn more about Sean's dedication to playing and coaching rugby, along with his thoughts on the growth and challenges of the sport in America.00:00 Introduction and Guest Background00:28 Early Rugby Journey04:18 Rugby Aspirations and USA Camps08:05 Challenges in Professional Rugby13:35 Strength and Conditioning Beginnings22:44 Post-College Rugby and Training27:59 Joining Rugby Muscle30:24 Biggest Lesson from Rugby Muscle Coaching33:58 Nutrition Lessons and Misconceptions43:13 Balancing Rugby and Life50:25 Future Plans in RugbySupport the Show.

Today on the Rugby Muscle Podcast, TJ discusses rugby strength and conditioning with Jake Colley Davis, aka Caradoc Conditioning. Topics include effective training methods, injury prevention, aerobic fitness, and balancing strength with rugby skill development. Practical advice on improving your game and staying fit as a rugby player is shared throughout the episode.Join our Free Skool Community to ask questions before we start charging for access:https://www.skool.com/rugby-muscle-athletes/aboutMore from Jake:https://www.caradocconditioning.com/https://www.instagram.com/caradoc_conditioning/More from Rugby Muscle:The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABRugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/Team Rugby Musclehttps://rugbymuscle.programs.app/0:00 Introduction03:20 Jake's Rugby Journey06:39 Dealing with Shoulder Injuries08:10 Bulletproofing Shoulders for Rugby15:32 The Birth of Caradoc Conditioning20:58 From Theory to Practice in Coaching32:38 Challenges in Online Coaching38:54 The Importance of Progress in Training39:54 Challenges of Semi-Professional Athletes41:14 Training Techniques for Rugby Players45:33 Genetics and Training Adaptations47:54 The Role of Aerobic Fitness in Rugby52:03 Full Range of Motion vs. Partial Range01:03:31 The Value of Pull-Ups in Training01:06:12 Coaching Mindsets and Weight Targets01:12:05 The Bronco Test and Fitness Standards01:14:36 Balancing Quality and Quantity in Training01:21:03 Challenges for Rugby Coaches01:22:09 Conclusion and Final ThoughtsSupport the Show.

This Rugby Muscle Podcast is a thought-provoking chat with Fraser Murray aka Coach FMT. Explore the intricacies of rugby training with insights on data-driven coaching, balancing in-season and pre-season programs, and the integration of flywheel technology. Learn about the benefits and drawbacks of training methods, optimum recovery strategies, and the importance of personalizing programs for athletes of all ages. Key discussion points include individualizing training, evaluating athlete fatigue, and enhancing long-term health and performance in seasoned players.Join our Free Skool Community to ask questions before we start charging for access:https://www.skool.com/rugby-muscle-athletes/aboutMore from Fraser Murray:https://www.rugbystrengthandconditioning.com/https://www.instagram.com/coachfmt/https://www.youtube.com/coachfmtMore from Rugby Muscle:The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABRugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/Team Rugby Musclehttps://rugbymuscle.programs.app/00:00 Introduction00:53 Online Coaching and Creating Good Content18:53 Preseason Training Layout28:42 Monitoring Player Fatigue and Performance42:59 Understanding Training Fatigue and Strength Gains44:01 The Role of Progressive Overload in Training44:47 In-Season Training Strategies (Primers)46:36 Individualized Training Approaches52:37 Balancing Training and Recovery01:03:35 Flywheel Training Technology01:11:44 Future of Flywheel Training in Rugby01:26:18 Conclusion and Contact InformationSupport the Show.

In this episode of the Rugby Muscle Podcast, TJ speaks with Dr. Melissa Davis, an expert in sports nutrition, motivation, discipline, and habit formation. The discussion delves into various aspects of diet and training for athletes, including the importance of habit formation, the role of intrinsic and extrinsic motivation, and practical tips for sustaining long-term behavioral changes. Dr. Davis also shares insights from her personal journey and professional experiences, making this a must-listen for athletes and fitness enthusiasts alike.Join our Free Skool Community to ask questions before we start charging for access:https://www.skool.com/rugby-muscle-athletes/aboutThe Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABRugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/Team Rugby Musclehttps://rugbymuscle.programs.app/00:00 Introduction and Guest Reintroduction01:19 Melissa Davis' Journey into Sports and Science02:08 Success in Brazilian Jiu Jitsu03:44 Transition to Full-Time Coaching05:30 Evidence-Based Habit Building06:24 The Psychology of Fat Loss and Habit Building19:17 Importance of Intrinsic Motivation51:17 Habit Stacking and Practical Tips56:42 Quick Fire Questions and ConclusionSupport the Show.

This Rugby Muscle podcast dives into a Q&A session taken from the Skool group, focusing heavily on powerlifting and rugby training. The host and guest discuss a variety of topics including session timing and format, CrossFit for kids, mindset and performance strategies, and training structure for adolescents. Additionally, insights are shared on optimizing training split across the day, along with a decent level of bants.Join our Free Skool Community to ask questions before we start charging for access:https://www.skool.com/rugby-muscle-athletes/aboutThe Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABRugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/Team Rugby Musclehttps://rugbymuscle.programs.app/00:00 Introduction and Q&A Setup01:13 Podcast Platforms and Audience Insights02:44 Rugby and YouTube Algorithm Challenges03:44 Fan Reactions and Sports Fandom04:54 Q&A05:24 Balancing Work, Practice, and Strength Training15:07 Mindset and Performance Resources25:03 CrossFit for Kids and Teens25:59 The Importance of Physical Literacy27:24 Gymnastics for Youth Development28:45 Basic Movements and Strength Training29:59 Building a Strong Foundation31:24 Long-Term Athletic Development35:03 Balancing Training and Recovery37:24 Effective Training Strategies43:13 The Role of Aerobic Fitness44:28 The Benefits of Napping49:20 Conclusion and Final ThoughtsSupport the Show.

Beatriz joins the Rugby Muscle Podcast to discuss women's rugby S&C, nutrition and her experience playing rugby around the world and now venturing out into other pursuits including BJJ where she is now a high-level competitor.For those that don't know, she is also behind the scenes in many of the weekly operations for Rugby Muscle, if you enjoyed this podcast let us know and we can make her a regular guest and even potentially utilize her in a coaching capacity in the future.ENJOY!Join our Free Skool Community before we start charging for access:https://www.skool.com/rugby-muscle-athletes/aboutThe Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABRugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/Team Rugby Musclehttps://rugbymuscle.programs.app/Support the Show.

Nic Gill joins the Rugby Muscle Podcast for a special chat. He is the current S&C for the New Zealand All Blacks, and has been with them for 15 years at this point including 2 World Cup titles.He is also still involved in education, coaching other sports and is an athlete himself, performing amazingly well in Ironman triathlons. This was a fascinating chat and you're sure to love this one.If you did, please let us know in the spotify comments and with a 5 star review

Big update for the Rugby Muscle Podcast and Rugby Muscle overall. I think you'll like itRugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/Team Rugby Musclehttps://rugbymuscle.programs.app/Join the Rugby Muscle Community for Freehttps://www.skool.com/rugby-muscle-athletes/aboutSupport the Show.

Today's podcast is a conversation with multi-sport athlete and Rugby Muscle member Carrim. Find out his journey that led him from olympic hopeful to a late entry to rugby and pursuing a new path in the shape of Grenada Rugby in the Rugby Americas North competition. Expect to get insights on what carries across from soccer and athletics to rugby, how it feels to be completely new, the struggles of managing a full time job along with rugby, fitness development and extra admin that goes along with it.Carrim's story with Rugby Muscle is here:https://rugby-muscle.com/athletes/Rugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/Follow Carrim, his progress and Grenada rugby on the instagrams belowhttps://www.instagram.com/flashbrownehttps://www.instagram.com/GrenadaRugbyhttps://www.instagram.com/maroonsrugbySupport the Show.

Today's Rugby Muscle Podcast addresses the crazy link between training for health, longevity and anti-aging and rugby strength and conditioning. Expect to learn the physical, emotional and mental health benefits of not just training to be a rugby player, but being a rugby player.I really hope you find this episode useful and if you do, please share it with give it a like, comment and let me know and share it with a friend.Rugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/Timestamps:0.00 Introduction1.04 What is longevity training?2.15 Fundamentals of aging and Mental and emotional health3.49 Why train for longevity?5.27 Strength Training6.36 Cardiovascular training8.23 Max output9.58 Balance training11.55 Mental health12.26 Concussions and Physicality14.20 Motivation 15.15 Primal16.02 Rugby is the best17.27 MindsetSupport the Show.

Today Dan Cottrell from Rugby Coach Weekly is back on the Rugby Muscle Podcast, in this episode expect to understand ways to get better at rugby, including improving your skills, technical and tactical abilities and of course your strength and conditioning.This podcast also goes into the coaching science in why popular coaches are different from effective coaches, and how you might be able to tell the difference.There's also a discussion on the recent guidelines released from World Rugby about the male and female coaching styles and why World Rugby maybe made a mistake.Rugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/If you're a rugby coach, check out Dan's site which is a fantastic resource for drills, games, plays and knowledgehttps://www.rugbycoachweekly.net/Support the Show.

If you want to lose fat, build muscle and build an impressive, athletic physique - this episode is for you. Expect to find out the mindset you need to take, what you need to pay attention to for your nutrition, how to organize and approach your training, supplements and much more.Timestamps:0:00 Intro1:09 Mindset2:35 Nutrition3:08 Tip 14:17 Protein and calories7:20 Build Muscle and Lose Fat10:14 Training11:25 My mistake in the past (regret)12:23 How much muscle to gain? And how?14:41 Weekly Split15:41 Sleep16:19 Touch Rugby and Sevens17:27 Supplements17:58 Plan18:41 MotivationRugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/Support the Show.

Today's podcast is a chat with fellow Rugby S&C coach Joel Harries. 0:00 Intro1:28 Joel's background5:30 Rugby's impact on everyone9:11 Making mistakes and getting started14:00 Social media rant20:00 Biggest difference between amateurs and pros 29:00 Complexity vs Difficulty getting in shape34:20 Working across the spectrum of "fitness"36:56 Best split for in-season rugby?44:45 In-Season vs Off-Season differences51:10 Tracking key lifts1:01:14 Tracking too much data1:07:21 Wrap upFollow Joel on IG:https://www.instagram.com/joelharries.strengthsolution/Rugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/ As an aside - The Podcast server asked to write our show-notes... here they are

Diet and nutrition for rugby players is a huge part of the equation when it comes to becoming your best. Whether you're trying to lose some fat, gain muscle or just perform at your best week in week out these 5 rules should help you cut through the BS and move forward in alignment with your goals0.00 - Intro1.05 - Food is Everything3.09 - Rule 1 (BIG)5.23 - Story time10.54 - Rule 213.45 - Rule 316.27 - Rule 419.52 - Rule 522.22 - Wrap up.. thank you!Rugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/Support the show

Today's Rugby Muscle Podcast features Colin Johnson, a coach finishing his Masters in coaching science. He is also TJ's former captain from the team he coached and now the coach of that same team.This discussion unpacks a debate surrounding fitness integration into rugby coaching, offering insights from their experiences as coaches of amateur teams.Perfect for coaches, players, and rugby enthusiasts, this episode highlights innovative approaches to enhancing rugby performance through focused fitness training.0:00 Introduction2:00 Coaching styles and why it's important5:00 Different feedback for different players   8:40 BIG DISCUSSIONShould fitness be done at rugby training? How?55:50 What is the role of the coach as a whole?1:02:40 Most important attribute as a coach? 1:16:12 Conclusion: Recap and teaser for future topics.Support the show

All about the foundational things if you really want to lose fat, gain muscle and look better this summer!Rugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/Support the show

If you want to save time in the gym, this podcast is for you. These time saving tips will allow you to get your workouts in more efficiently AND give you better progress than before.A big mistake is trying to match the training schedules of the pros who train up to 8-15 times a week for S&C. For you, you need something more efficient.0.00 Intro2.49 Save time w/ Warm Up5.00 Use Density Training7.36 Contrast Training9.48 Timed rest periods11.46 Supersets, Bi-Sets, Giant Sets13.50 Myo-Reps17.10 Focussed Time Blocks18.45 Big Conditioning Tip20.49 Isolation Work22.30 The MOST IMPORTANT TIPRugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/Support the show

You want to sprint faster? You want to develop line-breaker, defender beating, line-leading speed? Well you're in the right place here with the Rugby Muscle Podcast.Today's pod talks through all the basic things you can do (way simpler than most make it) to get faster for your matches.You'll learn- why speed isn't really developed in the gym- why most players get their speed training wrong- a really good place to start- a super-convenient hack for doing your speed training in-season.Check the links below and join the revolution:Rugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/Team Rugby Muscle - Year-round world-class Rugby S&C for all situationshttps://rugbymuscle.programs.app/To join the next free Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABSupport the show

Today's Rugby Muscle Podcast delve into the top 5 training methods to unleash your power on the field. You'll get guides on all methods, including sets, reps, time and when/how to use themPlease help the show grow by giving us a 5 star review, thumbs up and saying hi in the commentsThe 5 methods will be revealed through the video, but may include plyometrics, olympic lifting, contrast training, alactic intervals and ballistic training.0:00 Intro3:25 Method 18:45 Method 211:07 Method 314:34 Method 416:45 Method 519:12 What about bands and chains?To get REEEALLY powerful, check the links below and join the revolution:Rugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/Team Rugby Muscle - Year-round world-class Rugby S&C for all situationshttps://rugbymuscle.programs.app/To join the next free Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABSupport the show

Today we go through how to train power as a rugby player, not just looking at exercises you should do, but instead looking at the principles you need to follow if you really want to become explosive and effective on the pitch, and as an athlete.Sure, that might sound pedantic, but it's important because these principles are both more important and easier to adjust and refine that going through difference exercises.This episode might just redefine your approach to power training, setting you on the path to dominating the rugby pitch. EnjoyTo get REEEALLY powerful, check the links below and join the revolution:Rugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/Team Rugby Muscle - Year-round world-class Rugby S&C for all situationshttps://rugbymuscle.programs.app/To join the next free Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABSupport the show

If you wanna get jacked and you wanna get strong for rugby, then this is the podcast for you. Let's be clear with this - there are no secrets, how you actually build muscle and strength is actually really simple. Ridiculously simple. For rugby players it gets a little hairy when it comes to what managing the structure of it all. So that's what we'll discuss todayRugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/Support the show

Join us as we discuss about various training methods to enhance movement quality and athleticism for rugby players. Find out how to incorporate rugby-specific movements into your training routine and take your game to the next level...Rugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/Support the show

Today's Rugby Muscle Podcast will go through the traditioning rugby fitness sessions, like the bronco, malcolms, Tabatas etc and establish a complete argument as to why you should NOT be using these sessions if you want to get fitter. Yes, you might see pros use them, but why? and is that of relevance to you?Give this a listen and you'll understand why you do NOT need to do these brutal conditioning methodsTo get REEEALLY fit, click the links belowRugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/Support the show

In this episode of the Rugby Muscle Podcast you're going to understand the 4 conditioning sessions that will get you fit, and performing your absolute best in rugby games.You'll also learn why you don't need any of the other sessions like Broncos etc, but maybe we'll do more on that laterRugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/Support the show

Join us as we discuss the crucial role of effective periodisation and planning in maximizing performance and long-term player development in rugby.In this video:00:01 Intro 01:50 Importance of a well-structured training program 04:55 Unnecessary mistakes 07:58 Comprehensive approach 09:07 80/20 principle 14:31 Pre season 21:52 Rugby specificRugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/elite/For The Rugby Athlete Blueprinthttps://rugby-muscle.com/14DRABTeam Rugby Musclehttps://rugbymuscle.programs.app/Support the show