The Rugby Muscle Podcast

Rugby Muscle: Gym, Training, Diet and Strength and Conditioning
  • 4.8 (36)
  • Fitness
  • Weekly

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.

  1. 1d ago

    The In-Season Week I’d Give Any Amateur Rugby Player (Just Copy It)

    RUGBY PHYSICAL PREPARATION AUDIT Get the Rugby Muscle Training Week Playbook Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint Discover how to structure your in-season rugby training templates to improve performance on the pitch without burning out. In this video, we break down exact in-season training templates designed specifically for amateur rugby players.  Whether your priority is getting faster, improving your fitness, or managing a tight weekly schedule, these frameworks will help you balance gym work, conditioning, and rugby sessions effectively. Learn how to manage fatigue, consolidate demanding training days, and make consistent physical progress throughout the entire season. 00:00 In Season Templates Intro 02:16 Core Training Rules 07:20 Week A Get Faster 10:40 Week B Build Fitness 17:55 Week C Busy Schedule 21:47 Wrap Up Key Takeaways Support the show

  2. Oct 22

    It's boring, but this IS what builds real rugby-specific fitness

    RUGBY PHYSICAL PREPARATION AUDIT Get the Rugby Muscle Training Week Playbook Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint Many rugby players believe that conditioning must mimic the exact intensity of a match to be effective, often relying heavily on gruelling repeat sprint drills.  However, true specificity is about meeting the underlying physiological demands of the game rather than just copying its appearance.  In this video, we break down the science of energy systems, ATP regeneration, and phosphocreatine recovery to show you how developing a robust aerobic engine can actually help you recover faster between scrums, tackles, and high-intensity plays.  Whether you are an amateur player or a seasoned competitor, shifting your focus toward structured aerobic training might just be the game-changer your performance needs this season. 00:00 Intro 02:35 Specificity Reframed 03:09 Energy Systems Basics 06:07 Aerobic Recovery Science 08:31 Why Easy Aerobic Wins 10:59 Training Cost Reality 13:50 Simple Aerobic Sessions 15:09 Tempo Interval Blueprint 17:21 Wrap Up and Next Steps Support the show

  3. Oct 15

    Why Losing Weight Could Make You A Better Rugby Player

    RUGBY PHYSICAL PREPARATION AUDIT Get the Rugby Muscle Training Week Playbook Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint Fat loss for rugby players can transform your performance on the pitch by enhancing your speed, agility, and aerobic capacity without sacrificing your hard-earned muscle mass or power. In this episode I'm breaking down practical strategies tailored specifically for amateur rugby players looking to shed excess body fat safely.  Whether you play in the front row or the backline, dropping unnecessary weight can dramatically improve your relative strength and overall conditioning throughout the eighty minutes.  Throughout this video, we explore why dropping body fat while maintaining muscle is essential for rugby success, addressing position-specific nuances and the broader health and confidence advantages. You will discover how to implement a sustainable, habit-based nutrition approach focused on adequate protein and whole foods without tedious calorie counting. Additionally, we examine how to execute a structured short-term aggressive deficit using clever carbohydrate cycling around training days and matches to preserve your peak athletic performance. In this episode:  00:00 Why Weight Loss Helps 03:17 Fat Loss Benefits Explained 07:11 Basics Without Counting 07:55 Fruits Veg Protein 09:37 Repeatable Nutrition Habits 10:51 Aggressive Cut Overview 13:23 Deficit Days Strategy 16:53 Carb Cycling For Performance 19:39 Tracking With AI 20:19 Wrap Up And Next Steps Support the show

  4. Oct 8

    Don't Just Rest The Day Before A Rugby Game (Do This Instead)

    RUGBY PHYSICAL PREPARATION AUDIT Get the Rugby Muscle Training Week Playbook Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint Rugby training the day before a game can actually help you avoid feeling flat on the pitch. Discover how to structure the perfect pre-match gym primer to boost your neuromuscular readiness without building unwanted fatigue.  In this video, we break down why amateur rugby players should seriously consider adding a light gym session the day before a match.  By utilising a smart pre-match gym primer, you can enhance your weekly training flow, accumulate superior long-term progress across the entire season, and trigger an acute priming effect that leaves you feeling energised rather than exhausted. We outline a complete, low-fatigue session blueprint, covering everything from explosive movements and dynamic warm-ups to low-volume weighted lifts, while highlighting essential pitfalls like ego lifting and dehydration to avoid before kick-off. In this episode  01:46 Three Key Benefits 02:07 Priming Effect Explained 03:32 Easier Weekly Training Flow 05:47 Session Blueprint Overview 06:04 Warm Up And Explosives 07:54 Accelerations And Drills 09:07 Weighted Primer Lifts 10:44 Optional Extras And Timing 11:25 Common Mistakes To Avoid 12:27 Recovery Nutrition And Wrap Up Support the show

  5. Oct 1

    How To Train In-Season Without Ruining Your Rugby Performance

    RUGBY PHYSICAL PREPARATION AUDIT Get the Rugby Muscle Training Week Playbook Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint Rugby strength and conditioning during the season doesn't have to mean just maintaining fitness or burning out before match day. In this comprehensive guide, we reveal how amateur rugby players can continue making real physical progress throughout the competitive calendar without feeling flat on Saturdays. Instead of front-loading your week with exhausting sessions and chaotic conditioning, learn how to programme your training effectively by focusing on high-return, low-fatigue stimulus.  In this episode: 00:00 In Season Mistakes 06:03 Train What Rugby Misses 07:38 Top Priorities Strength 08:14 Sprint For Speed 09:02 Aerobic Base Work 10:04 Accessories Not Core 11:09 To Avoid 17:05 Summary And Next Steps Support the show

    How To Train In-Season Without Ruining Your Rugby Performance

  6. Sep 24

    Build Rugby Strength With This 2 Day Split

    RUGBY PHYSICAL PREPARATION AUDIT Get the Rugby Muscle Training Week Playbook Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint Rugby strength training doesn't need to take over your life. Discover why training just twice a week is the optimal approach for amateur players to build muscle without burnout.  Many amateur rugby players fall into the trap of copying six-day bodybuilding and powerlifting routines, leaving no energy for speed, conditioning, or actual rugby training. In this video, I'm breaking down why less is more, how to structure a minimal two-day lifting routine, and the essential movements you need for maximum on-pitch performance. In this episode: 00:00 Why Two Days Works 01:49 Stop Copying Bodybuilders 04:12 Genetics And Realistic Goals 05:29 No Magic Strength Numbers 07:21 Two Day Lift Essentials 10:28 Smart Extras To Add 11:49 Sets Reps And Progression 15:08 Weekly Schedule Examples 16:48 In Season Reality Check 18:55 Keep It Simple Closing Support the show

    Build Rugby Strength With This 2 Day Split

  7. Sep 16

    What If I Told You Getting Fit For Rugby Is Easy?

    RUGBY PHYSICAL PREPARATION AUDIT Get the Rugby Muscle Training Week Playbook Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint In this video: 00:00 Why Fitness Feels Hard 00:34 The Three Focus Areas 01:33 Respect Conditioning Weekly 03:58 Build the Aerobic Engine 06:03 Stop Copying Pro Highlights 08:02 Train Short Max Efforts 11:38 Keep It Simple Long Term 13:09 Recap and Next Episode Achieving peak rugby fitness is simpler than most players think. Stop relying on brutal intervals and focus on the basics. Many players assume that getting match-fit requires endless, exhausting sessions that leave them wiped out. This approach often does more harm than good. Instead, building a sustainable physical foundation relies on consistency rather than intensity alone. By organizing your efforts, you can build a reliable engine that holds up for the full 80 minutes. This guide breaks down the essential principles of effective rugby conditioning to help you stop overcomplicating your routine. We focus on the fundamental pillars of strength and conditioning that actually yield results on the pitch. When you prioritize the right rugby training methods, you stop chasing gimmicks and start seeing real performance gains. Improving your overall rugby fitness doesn't have to be a mystery; it just requires a clear, logical structure. Subscribe for weekly rugby performance breakdowns, and comment below with your biggest struggle when balancing conditioning with your team practice. Support the show

    What If I Told You Getting Fit For Rugby Is Easy?

  8. Sep 9

    Stop Training Toughness for Rugby (Do This Instead)

    RUGBY PHYSICAL PREPARATION AUDIT Get the Rugby Muscle Training Week Playbook Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint In this episode, I explain why "training toughness" in rugby S&C is a massive mistake. Enduring brutal workouts doesn't build true mental grit it just sabotages the physical gains that actually improve your game. Because everyone hits physical limits, your training must focus on expanding raw capacity: strength, speed, power, and aerobic fitness. Raising your physical baseline lowers the relative effort of every match action, preserving the energy you need to execute skills and dominate the 80th minute. Build a deep "strength reserve" in the gym, and leave toughness practice for rugby itself. 00:00 Why Toughness Is Overrated 01:38 Capacity Beats Grit 02:52 Key S&C Qualities 04:51 Toughness Reserve Explained 07:43 Momentum From Being Fit 09:12 Military Training Myth 11:27 Be Tough In Rugby 12:29 Train Adaptations Not Pain 13:45 Wrap Up And Next Steps Support the show

    Stop Training Toughness for Rugby (Do This Instead)
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4.8
out of 5
36 Ratings

About

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.

Information

  • Creator
    Rugby Muscle: Gym, Training, Diet and Strength and Conditioning
  • Years Active
    2014 - 2026
  • Episodes
    363
  • Rating
    Explicit
  • Copyright
    © 2026 The Rugby Muscle Podcast
  • Show Website
    The Rugby Muscle Podcast

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