The Rugby Muscle Podcast

Rugby Muscle: Gym, Training, Diet and Strength and Conditioning
  • 4.8 (37)
  • Fitness
  • Updated 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. 2d ago

    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 acquisition. Instead, pre-season should be about strategic preparation and building a robust foundation. We'll dive into how to avoid common rugby conditioning mistakes, optimise your rugby nutrition, and focus on individual skill development to ensure you're at your absolute best for the upcoming season. 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 video: 0:00 Why preseason isn’t about getting destroyed 1:45 Build fitness intelligently 7:25 Fuel your training 11:15 Choose the rugby player you want to become 17:15 Expected fatigue 21:55 The four preseason priorities recap 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 tags: rugby preseason, rugby training, rugby fitness, rugby performance, rugby hacks, rugby tips, rugby workout, rugby motivation, rugby preseason training tips, rugby strength and conditioning, rugby player diet preseason, improve rugby skills presea Support the show

    Do These 4 Things and Have THE BEST Rugby Pre-season

  2. Jul 8

    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 both kids and adults, why grappling isn’t the same as rugby tackling, and how improving skill can have a huge impact on conditioning and performance. 00:00 Intro 01:48 Game-Based Learning 06:02 Tackle Progressions 13:32 Mental Toughness 16:16 Kids vs Adults 20:26 Coaching Games 22:39 Video Analysis 25:09 Grappling vs Rugby 27:48 Skill & Conditioning 34:55 Courses & Discounts 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 Support the show

    This is How You REALLY Learn to Tackle - (Part 2) | Rugby Muscle Podcast

  3. Jul 1

    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 Learn to Tackle 16:52 CTE & Head Impacts 20:32 Lessons from Grappling 26:02 The 5 Phases of a Tackle 37:02 Games-Based Training 40:23 Final Thoughts Buy the Learn to Tackle program and get Wrestling for Rugby and Solo Tackle Prep for free, use code "TOM" at checkout:  https://learntotackle.com/?orid=4663  The Art & Science Of Coaching The Tackle https://learntotackle.com/art/?orid=4663 Take our comprehensive Rugby Physical Preparation Audit to discover your strengths, identify your limiting factors, and receive personalized guidance to elevate your game: https://assessment.rugby-muscle.com/ Get the Rugby Muscle Training Week Playbook  https://rugby-muscle.com/playbook 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 Support the show

    Learn to Tackle: Why Most Tackle Training Is Wrong (Part 1) | Rugby Muscle Podcast

  4. Apr 8

    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 explains that context is everything. We'll explore how understanding your individual needs, available time, and playing style is crucial for optimising your rugby performance. Discover how to move beyond generic guidelines and truly personalise your training, whether you're focusing on speed, power, or aerobic development for rugby players. 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 #RugbyTraining #StrengthAndConditioning #RugbyPerformance Support the show

    Rugby Training: Why EVERYTHING You Know Is WRONG!

  5. Mar 31

    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 quality exposures to key movement patterns, offers greater flexibility for in-season niggles, and allows for varied training stimuli throughout the week. Crucially, full-body training frees up your week to prioritise conditioning, speed, and actual rugby training, which are often overlooked in favour of gym-focused off-season programmes. Learn why fitness is often the real bottleneck to your best performance and how to avoid sacrificing it for temporary gym gains. Get the Rugby Muscle Training Week Playbook  https://rugby-muscle.com/playbook 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 If you found this video helpful, please give it a thumbs up to support the channel! Subscribe for more rugby training insights and hit the notification bell so you don't miss out. Let me know in the comments if you've ever struggled with your training programme falling apart due to missed sessions or if you've prioritised gym work over fitness, I'd love to hear your experiences! #RugbyTraining #FullBodyWorkout #RugbyFitness Support the show

    This Changed My Rugby Training FOREVER

  6. Mar 17

    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 about pre-game meals, focusing on what truly impacts your performance on the pitch. Get ready to transform your approach to rugby fitness and see real results! Get the Rugby Muscle Training Week Playbook If you found these insights useful, please hit the like button, subscribe for more actionable rugby advice, and comment below: Which breakthrough will you implement first this season? 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 00:00 Training Breakthroughs Intro 01:17 Fix In-Season Fatigue 03:04 Smarter Weekly Schedule 05:06 Recovery Days  06:10 Sort Your Priorities 09:02 Cardio Plan For Rugby 10:57 Strength Volume Needed 12:44 How Many Sets for Strength? 14:42 Game Day Nutrition Truth 16:44 Coaching Offer And Wrap #RugbyTraining #AmateurRugby #InSeasonFitness Support the show

  7. 12/23/2025

    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  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

    Upper Body Movements Every Rugby Player Needs

  8. 12/10/2025

    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. 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

    Lower Body Strength for Rugby: The Movements That Matter
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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
    352
  • Rating
    Clean
  • Copyright
    © 2026 The Rugby Muscle Podcast
  • Show Website
    The Rugby Muscle Podcast