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. This Changed My Rugby Training FOREVER

    3D AGO

    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

    14 min

  2. 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

    18 min
  3. Upper Body Movements Every Rugby Player Needs

    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

    18 min
  4. Lower Body Strength for Rugby: The Movements That Matter

    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

    16 min
  5. Train Smarter for Rugby: The Big Mistakes Amateur Players Make in the Gym

    11/27/2025

    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 Problem of Information Overload 04:31 The Reality of Amateur Training 07:11 The First Principles Approach 09:44 Conclusion: Building a Sustainable Training System 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 Support the show

    11 min
  6. Why You're Not Getting Stronger on the Rugby Pitch (Fix This!)

    10/28/2025

    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 Method 07:41 The Tactician Approach: Percentage-Based Progression 09:29 Why These Methods Work 10:44 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

    13 min
  7. 10 Strength & Conditioning Mistakes Rugby Players Must Avoid

    10/16/2025

    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 finishing touches on the Rugby Recovery Code, get early access by requesting it here 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

    23 min
  8. The Recovery Myth: What Actually Works for Rugby Players

    09/17/2025

    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, get early access by requesting it here 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

    13 min
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4.8
out of 5
37 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
    348
  • Rating
    Clean
  • Copyright
    © 2026 The Rugby Muscle Podcast
  • Show Website
    The Rugby Muscle Podcast

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