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 ...

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

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 I...

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 Rugb...

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 ...

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 Tra...

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...

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 Traini...

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 Understandin...

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 Ta...

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 Thou...

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 ...

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 Mistake...

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 Esse...

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. 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

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 ...

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 ...

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 Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access ...

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 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

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 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 s...