The Rugby Muscle Podcast Mon, 13 Jul 2026 10:40:44 -0400 https://rugby-muscle.com/home en © 2026 The Rugby Muscle Podcast yes Support this Podcast 9f7f7662-6523-5396-8583-d364661ca8f9 info@rugby-muscle.com Rugby Muscle: Gym, Training, Diet and Strength and Conditioning episodic false 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.

]]> Buzzsprout (https://www.buzzsprout.com) rugby, fitness, strength, bodybuilding, muscle, conditioning, workouts, diet, nutrition, workout, gym, power Rugby Muscle: Gym, Training, Diet and Strength and Conditioning info@rugby-muscle.com https://storage.buzzsprout.com/izz4kv0y12ey5plnxfiaembhssis?.jpg The Rugby Muscle Podcast https://rugby-muscle.com/home This is How You REALLY Learn to Tackle - (Part 2) | Rugby Muscle Podcast 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

]]> 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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-19463325 Thu, 09 Jul 2026 00:00:00 +0100 2257 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugbymuscle,rugbytraining,rugbycoach,strengthandconditioning,tackle,tackling,rugbyskills,cont 10 45 full false Learn to Tackle: Why Most Tackle Training Is Wrong (Part 1) | Rugby Muscle Podcast 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

]]> 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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-19419359 Wed, 01 Jul 2026 14:00:00 +0100 2476 rugby, rugby muscle, keir wenham-flatt, concussion prevention, rugby tackling, tackle technique, strength and conditioning, rugby coaching, learn to tackle, contact training, rugby skills, rugby podcast, cte, player safety, sports performance, rugby union 10 44 full false Rugby Training: Why EVERYTHING You Know Is WRONG! 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

]]> 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 Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-18983048 Wed, 08 Apr 2026 18:00:00 +0100 738 rugby training, strength and conditioning, rugby fitness, rugby player, rugby, rugby strength and conditioning, rugby training context, optimising rugby performance, amateur rugby training, rugby conditioning tips, strength training for rugby, fitness for 10 43 full false This Changed My Rugby Training FOREVER 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

]]> 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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-18937514 Wed, 01 Apr 2026 00:00:00 +0100 850 Rugby muscle,training,rugby,rugby union,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,full body workout,strength training,rugby gym programme,amateur rugby player training,full body vs split rugby,rugby s&c programme,opti 10 42 full false The Real Reason You're Fatigued Every Match (It's Not What You Think) 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

]]> 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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-18862114 Tue, 17 Mar 2026 15:00:00 +0000 1051 Rugby muscle,rugby,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby strength and conditioning,rugby fitness training,rugby conditioning,rugby strength program,rugby performance training,rugby endurance training,rugby m 10 41 full false Upper Body Movements Every Rugby Player Needs 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

]]> 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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-18359401 Tue, 23 Dec 2025 00:00:00 +0000 1080 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,In this episode,contact,rugby upper body,rugby strength training,rugby performance,rugby cond 10 40 full false Lower Body Strength for Rugby: The Movements That Matter 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

]]> 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

]]> Buzzsprout-18351075 Wed, 10 Dec 2025 00:00:00 +0000 932 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby conditioning,lower body training,rugby workouts,strength and conditioning,rugby perform 10 39 full false Train Smarter for Rugby: The Big Mistakes Amateur Players Make in the Gym 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

]]> 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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-18264684 Thu, 27 Nov 2025 20:00:00 +0000 675 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugbytraining,amateurrugby,rugbygym,rugbygymtraining,rugbysandc,rugbypreseason,rugbypreparati 10 38 full false Why You're Not Getting Stronger on the Rugby Pitch (Fix This!) 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

]]> 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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-18087580 Tue, 28 Oct 2025 06:00:00 +0000 752 Rugby muscle,training,rugby,performance,conditioning,rugby union,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,RugbyTraining,RugbyStrength,StrengthForRugby,RugbyConditioning,RugbyMuscle,RugbyPlayers,RugbyFitness,RugbyPowe 10 37 full false 10 Strength & Conditioning Mistakes Rugby Players Must Avoid 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

]]> 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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-18020079 Thu, 16 Oct 2025 03:00:00 +0100 1387 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,ugby training,strength and conditioning,rugby fitness,rugby gym,rugby performance,rugby muscl 10 36 full false The Recovery Myth: What Actually Works for Rugby Players 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

]]> 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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17858340 Wed, 17 Sep 2025 05:00:00 +0100 798 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,recovery,athletic recovery,recovery tips,strength and conditioning,rugby muscle,recovery myth 10 35 full false How To Stay Injury Free All Rugby Season! How To Stay Injury Free All Rugby Season! 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 Your Load
12:00 Tip 7: Manage Your Recovery
13:20 Wrap up


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

]]> 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 Your Load
12:00 Tip 7: Manage Your Recovery
13:20 Wrap up


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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17820081 Wed, 10 Sep 2025 06:00:00 +0100 860 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby injury prevention,rugby fitness,rugby recovery,rugby tips,rugby muscle,injury preventio 10 34 full false 5 Reasons Rugby Players Shouldn't Train Like Bodybuilders 5 Reasons Rugby Players Shouldn't Train Like Bodybuilders 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 Training Like an Athlete

10:03 Embrace the Rugby Athlete Mindset



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]]> 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 Training Like an Athlete

10:03 Embrace the Rugby Athlete Mindset



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Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint

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]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17746302 Thu, 28 Aug 2025 01:00:00 +0100 630 rugby training, rugby strength, rugby muscle, rugby conditioning, rugby fitness, rugby gym, rugby workout, rugby performance, rugby tips, rugby players training, rugby union fitness, rugby league training, rugby athlete, strength and conditioning rugby, t 10 33 full false Why Training Like An Athlete Could Be Hurting Your Rugby Performance Why Training Like An Athlete Could Be Hurting Your Rugby Performance 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 Understanding the Difference: Training Like an Athlete vs. Training as an Athlete
02:03 A Personal Story: The CrossFit Experience
03:57 The Key Differences in Training Approaches
07:49 Building the Right Base for Rugby
08:27 Aligning S&C with Rugby Training
10:28 Identifying Your Needs as a Rugby Player
12:22 Wrap up


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]]> 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 Understanding the Difference: Training Like an Athlete vs. Training as an Athlete
02:03 A Personal Story: The CrossFit Experience
03:57 The Key Differences in Training Approaches
07:49 Building the Right Base for Rugby
08:27 Aligning S&C with Rugby Training
10:28 Identifying Your Needs as a Rugby Player
12:22 Wrap up


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]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17628128 Thu, 07 Aug 2025 04:00:00 +0100 792 rugby training, rugby fitness, strength and conditioning, athletic training, rugby muscle, rugby strength, rugby performance, train like an athlete, rugby program, crossfit rugby, rugby tips, rugby mistakes, rugby conditioning, rugby gym, rugby s&c, athle 10 32 full false The Biggest Nutrition Mistake I Made Playing Rugby (Don’t Do This) The Biggest Nutrition Mistake I Made Playing Rugby (Don’t Do This) 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 Takeaways



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]]> 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 Takeaways



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Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint


Support the show

]]> Buzzsprout-17580569 Thu, 31 Jul 2025 11:00:00 +0100 736 rugby nutrition, rugby muscle, athlete diet, performance nutrition, flexible dieting, paleo diet mistakes, rugby player tips, diet mistakes, athletic performance, rugby podcast, eating for athletes, rugby food, rugby performance, avoid binge eating, calor 10 31 full false The Hidden Parts of Rugby Culture Holding You Back The Hidden Parts of Rugby Culture Holding You Back 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 Thoughts


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]]> 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 Thoughts


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Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint

Support the show

]]> Buzzsprout-17580570 Tue, 29 Jul 2025 10:00:00 +0100 832 ugby mindset, rugby culture, performance tips, amateur rugby, rugby improvement, rugby podcast, athlete development, rugby training, mental game, rugby mistakes, rugby growth, rugby lifestyle, rugby performance, rugby motivation, rugby habits, rugby fitne 10 31 full false Zone 2 for Rugby Players: Your Biggest Questions Answered Zone 2 for Rugby Players: Your Biggest Questions Answered 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 Season

10:51 Zone Two Feels Too Easy

13:16 Time Management and Zone Two

15:27 The Everlasting Benefits of Zone Two

17:36 Final Thoughts


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]]> 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 Season

10:51 Zone Two Feels Too Easy

13:16 Time Management and Zone Two

15:27 The Everlasting Benefits of Zone Two

17:36 Final Thoughts


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Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint

Support the show

]]> Buzzsprout-17544381 Thu, 24 Jul 2025 01:00:00 +0100 1086 zone 2 training, rugby fitness, rugby muscle, rugby endurance, aerobic base, rugby conditioning, rugby heart rate, zone 2 cardio, rugby tips, rugby recovery, rugby off-season, rugby performance, rugby running, heart rate training, low intensity training 10 30 full false What Rugby-Specific Training Really Means (And Why You’re Doing It Wrong) What Rugby-Specific Training Really Means (And Why You’re Doing It Wrong) 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 Mistakes

04:13 The 5 Pillars of Rugby S&C

06:30 Why General Work Still Matters

07:53 Timing & Training Context

09:38 Making It Work for You

11:01 Final Thoughts




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]]> 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 Mistakes

04:13 The 5 Pillars of Rugby S&C

06:30 Why General Work Still Matters

07:53 Timing & Training Context

09:38 Making It Work for You

11:01 Final Thoughts




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Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint


Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17544371 Tue, 22 Jul 2025 10:00:00 +0100 747 rugby training, rugby strength, rugby conditioning, rugby fitness, rugby muscle, strength and conditioning, rugby gym, rugby workout, rugby power, rugby speed, zone 2, rugby drills, train for rugby, specific training, rugby performance 10 30 full false The 6 Hallmarks of a Great Rugby S&C Program The 6 Hallmarks of a Great Rugby S&C Program 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 Essentials
10:52 Training in Multiple Planes of Motion
14:06 The Need for Phased Progressions
16:55 Logistical Considerations for Effective Training
19:31 Recap and Final Thoughts







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]]> 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 Essentials
10:52 Training in Multiple Planes of Motion
14:06 The Need for Phased Progressions
16:55 Logistical Considerations for Effective Training
19:31 Recap and Final Thoughts







Join Team Rugby Muscle

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Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17519611 Thu, 17 Jul 2025 07:00:00 +0100 1245 rugby strength and conditioning, rugby training, rugby gym workout, rugby fitness, build rugby strength, rugby muscle, speed training for rugby, aerobic conditioning rugby, strength phases rugby, rugby programming, multi-directional training, rugby power, 10 29 full false Why I Started Rugby Muscle (The Real Story) Why I Started Rugby Muscle (The Real Story) 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.



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]]> 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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17507708 Tue, 15 Jul 2025 10:00:00 +0100 1160 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,preseason mistakes,rugby fitness,rugby tips,rugby muscle,amateur rugby,rugby coaching,strengt 10 28 full false Top Preseason Mistakes Rugby Players Keep Making (And How to Fix Them) Top Preseason Mistakes Rugby Players Keep Making (And How to Fix Them) 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






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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






Join Team Rugby Muscle


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Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17468715 Thu, 10 Jul 2025 00:00:00 +0100 945 ugby preseason, rugby training, preseason mistakes, rugby fitness, rugby strength, rugby conditioning, rugby tips, avoid injury rugby, sprint prep, rugby skills, muscle building rugby 10 27 full false Reasons You Feel Tired on The Pitch (not just fitness) Reasons You Feel Tired on The Pitch (not just fitness) 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




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]]> 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




Join Team Rugby Muscle


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Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17468516 Tue, 08 Jul 2025 08:00:00 +0100 1194 rugby training rugby fatigue rugby muscle strength for rugby rugby recovery rugby tips rugby conditioning heavy legs training week structure sleep for athletes rugby game day rugby performance fatigue fixes 10 26 full false The 5 Pillars of Rugby Physical Preparation The 5 Pillars of Rugby Physical Preparation 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 


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Support the show

]]> 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


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Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint









Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17441101 Thu, 03 Jul 2025 02:00:00 +0100 776 rugby training, rugby conditioning, rugby nutrition, rugby recovery, rugby mindset, how to train for rugby, rugby fitness tips, rugby gym workout, rugby strength training, improve rugby performance, rugby coaching advice, rugby player tips, rugby prepara 10 25 full false Why You’re Making S&C Way Harder Than It Needs to Be Why You’re Making S&C Way Harder Than It Needs to Be 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


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Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint

Support the show

]]> 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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17428928 Tue, 01 Jul 2025 09:00:00 +0100 689 rugby strength training, strength and conditioning, rugby fitness, s&c rugby, training plateaus, program hopping, simple strength plan, athlete mindset, rugby gym, rugby workout, consistency training, fitness mindset, long term progress, rugby athlete, ru 10 24 full false What You Need to Understand About Rugby Strength and Conditioning What You Need to Understand About Rugby Strength and Conditioning 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

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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 show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17388636 Tue, 24 Jun 2025 10:00:00 +0100 932 strength and conditioning, s&c program, rugby strength training, athletic performance training, conditioning workout, how to train for rugby, rugby muscle podcast, s&c explained, sports conditioning, training for athletes, zone 2 conditioning, building st 10 23 full false Zone 2 Training for Rugby Players – The Guide Zone 2 Training for Rugby Players – The Guide Why Zone 2 Changed My Rugby Fitness

In this episode, I break down how Zone 2 training transformed my performance. I cover why it matters for rugby, how to find your Zone 2, avoid common mistakes, and fit it into your week.


In today’s episode:

00:00 Intro

01:16 What is Zone 2

02:39 Why I Use It

04:41 My Results

10:46 How to Find Your Zone 2

16:08 How to Add It Weekly

20:08 Mistakes I Made

24:24 Final Thoughts



You can now register for the Rugby Specific Fitness Masterclass here


Join Team Rugby Muscle


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Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint  

Support the show

]]> Why Zone 2 Changed My Rugby Fitness

In this episode, I break down how Zone 2 training transformed my performance. I cover why it matters for rugby, how to find your Zone 2, avoid common mistakes, and fit it into your week.


In today’s episode:

00:00 Intro

01:16 What is Zone 2

02:39 Why I Use It

04:41 My Results

10:46 How to Find Your Zone 2

16:08 How to Add It Weekly

20:08 Mistakes I Made

24:24 Final Thoughts



You can now register for the Rugby Specific Fitness Masterclass here


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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17357582 Wed, 18 Jun 2025 11:00:00 +0100 1540 Rugby muscle,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,zone 2 training,rugby fitness,rugby conditioning,aerobic base,rugby muscle,rugby training tips,zone 2 10 22 full false 5 Rugby Fitness Myths That Need To Go Away 5 Rugby Fitness Myths That Need To Go Away In this episode, I break down 5 rugby conditioning myths that are killing your progress. From overusing team sessions to misusing the Bronco test, I explain why most players train hard but still gas out. I’ll also share what actually works — like smart zone 2 work, high-output sprints, and individualized plans. If you want to stop wasting time and get rugby-fit for real, this is the one to listen to.


00:00 Introduction and Overview

01:31 Myth 1

04:22 Myth 2

08:08 Myth 3

11:02 Myth 4

13:40 Myth 5

15:23 Conclusion and Final Thoughts



Thanks for watching!! You can now register for the Rugby Specific Fitness Masterclass here

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 5 rugby conditioning myths that are killing your progress. From overusing team sessions to misusing the Bronco test, I explain why most players train hard but still gas out. I’ll also share what actually works — like smart zone 2 work, high-output sprints, and individualized plans. If you want to stop wasting time and get rugby-fit for real, this is the one to listen to.


00:00 Introduction and Overview

01:31 Myth 1

04:22 Myth 2

08:08 Myth 3

11:02 Myth 4

13:40 Myth 5

15:23 Conclusion and Final Thoughts



Thanks for watching!! You can now register for the Rugby Specific Fitness Masterclass here

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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17322337 Fri, 13 Jun 2025 00:00:00 +0100 993 rugby conditioning, rugby fitness, rugby muscle podcast, rugby training myths, rugby performance, rugby strength and conditioning, zone 2 training, bronco test rugby, rugby player mistakes, rugby training tips, get fit for rugby, rugby athlete, smarter r 10 21 full false Why You’re Training Hard But Not Seeing It On The Pitch Why You’re Training Hard But Not Seeing It On The Pitch In this episode of Rugby Muscle, I break down why so many players train hard but still feel cooked when it matters most.

It’s not about pushing harder — it’s about building the right engine. I’ll share what actually works to level up your rugby performance: from zone 2 conditioning to high-output sprints, and how one athlete changed everything by training smarter.

If you’ve ever felt fit but not rugby-fit, this episode is for you.


In this episode:
00:00 Intro
00:45 The Problem with Traditional Rugby Conditioning
02:01 The Importance of Aerobic Conditioning
04:46 Building a Strong Aerobic Base: Louis' Story
06:29 Balancing Aerobic and High-Intensity Training
09:28 The Role of the Brain in Physical Performance
11:01 Wrap up



Thanks for watching!! You can now register for the Rugby Specific Fitness Masterclass here

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 of Rugby Muscle, I break down why so many players train hard but still feel cooked when it matters most.

It’s not about pushing harder — it’s about building the right engine. I’ll share what actually works to level up your rugby performance: from zone 2 conditioning to high-output sprints, and how one athlete changed everything by training smarter.

If you’ve ever felt fit but not rugby-fit, this episode is for you.


In this episode:
00:00 Intro
00:45 The Problem with Traditional Rugby Conditioning
02:01 The Importance of Aerobic Conditioning
04:46 Building a Strong Aerobic Base: Louis' Story
06:29 Balancing Aerobic and High-Intensity Training
09:28 The Role of the Brain in Physical Performance
11:01 Wrap up



Thanks for watching!! You can now register for the Rugby Specific Fitness Masterclass here

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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17317353 Wed, 11 Jun 2025 07:00:00 +0100 759 Why You’re Training Hard But Not Seeing It On The Pitch rugby training, rugby performance, rugby strength and conditioning, rugby muscle podcast, not improving in rugby, why training isn’t working, rugby fitness tips, rugby athlete mistakes, smart rugby 10 20 full false My Biggest Mistake as a Rugby S&C Coach My Biggest Mistake as a Rugby S&C Coach In this episode of the Rugby Muscle Podcast, I open up about the biggest mistake I made as a strength & conditioning coach — one that held back my athletes and limited progress more than I realized at the time. It’s a commonly overlooked piece of the puzzle, but once I fixed it, the results changed fast. If you’re serious about rugby performance, this one’s for you.


00:00 Intro
01:29 Early Coaching Philosophy and Mistakes
02:48 The Shift in Training Philosophy
05:17 Realization Through Endurance Athletes
07:21 Implementing Aerobic Work
09:03 Wrap up


You can now register for the Rugby Specific Fitness Masterclass here: https://rugby-muscle.com/fitness-workshop



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 of the Rugby Muscle Podcast, I open up about the biggest mistake I made as a strength & conditioning coach — one that held back my athletes and limited progress more than I realized at the time. It’s a commonly overlooked piece of the puzzle, but once I fixed it, the results changed fast. If you’re serious about rugby performance, this one’s for you.


00:00 Intro
01:29 Early Coaching Philosophy and Mistakes
02:48 The Shift in Training Philosophy
05:17 Realization Through Endurance Athletes
07:21 Implementing Aerobic Work
09:03 Wrap up


You can now register for the Rugby Specific Fitness Masterclass here: https://rugby-muscle.com/fitness-workshop



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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17272584 Thu, 05 Jun 2025 12:00:00 +0100 694 Rugby muscle,rugby,performance,conditioning,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby strength and conditioning,rugby fitness,s&c coach mistake,aerobic conditioning for rugby,rugby training tips,zone 2 training, 10 19 full false How to Actually Get Tough for Rugby Without the Bullshit How to Actually Get Tough for Rugby Without the Bullshit 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 grit
02:08 What actually matters
03:10 My Experience – How aerobic capacity changed my game
06:36 Mental Toughness
07:20 Consistency Wins – Building habits that last
09:29 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




















How to Actually Get Tough for Rugby Without the Bullshit
tags: 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 bs

Support the show

]]> 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 grit
02:08 What actually matters
03:10 My Experience – How aerobic capacity changed my game
06:36 Mental Toughness
07:20 Consistency Wins – Building habits that last
09:29 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




















How to Actually Get Tough for Rugby Without the Bullshit
tags: 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 bs

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17272271 Tue, 03 Jun 2025 08:00:00 +0100 678 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby toughness,strength for rugby,conditioning for rugby,rugby fitness,how to get tough for 10 18 full false Rugby Gym Programs: Why 90% Are Flawed (Here’s How to Fix Yours) Rugby Gym Programs: Why 90% Are Flawed (Here’s How to Fix Yours) Optimizing a Real Rugby S&C Program

In 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 – Intro
00:24 – Reviewing a listener’s program
03:22 – Program breakdown
08:44 – Conditioning and cardio finishers
11:41 – Day 2 & Day 3 review
20:08 – 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

]]> Optimizing a Real Rugby S&C Program

In 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 – Intro
00:24 – Reviewing a listener’s program
03:22 – Program breakdown
08:44 – Conditioning and cardio finishers
11:41 – Day 2 & Day 3 review
20:08 – 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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17239465 Thu, 29 May 2025 05:00:00 +0100 1626 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby strength and conditioning,rugby training program,rugby muscle,strength and conditioning 10 17 full false The REAL Difference Between Off Season, Pre Season and In Season S&C The REAL Difference Between Off Season, Pre Season and In Season S&C Optimizing Off-Season, Pre-Season, and In-Season Training for Amateur Rugby Players

In 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 Phases
04:12 The Rugby Muscle Model Explained
05:29 Off-Season
08:28 Pre-Season
11:31 In-Season
13:55 Recap and Final Thoughts
14:47 Wrap up



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

]]> Optimizing Off-Season, Pre-Season, and In-Season Training for Amateur Rugby Players

In 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 Phases
04:12 The Rugby Muscle Model Explained
05:29 Off-Season
08:28 Pre-Season
11:31 In-Season
13:55 Recap and Final Thoughts
14:47 Wrap up



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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17231814 Tue, 27 May 2025 09:00:00 +0100 936 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,amateur rugby playey,rugby off-season,pre-season,in-season S&C for rugby,rugby s&c,strength a 10 16 full false The TRUTH About Flexibility in Rugby, Zone 2 & More - Rugby Muscle Q&A The TRUTH About Flexibility in Rugby, Zone 2 & More - Rugby Muscle Q&A 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 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


00:00 Introduction and Podcast Overview

01:27 Question 1: Importance of Aerobic Training

07:03 Question 2: Improving Flexibility

13:58 Question 3: Training with Osteitis Pubis

19:26 Conclusion and Final Thoughts

Support 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 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


00:00 Introduction and Podcast Overview

01:27 Question 1: Importance of Aerobic Training

07:03 Question 2: Improving Flexibility

13:58 Question 3: Training with Osteitis Pubis

19:26 Conclusion and Final Thoughts

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17194720 Tue, 20 May 2025 09:00:00 +0100 1195 10 15 full false Is This ONE Law Killing Your Rugby Strength & Conditioning Progress? Is This ONE Law Killing Your Rugby Strength & Conditioning Progress? 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&C
https://rugby-muscle.com/aaa

Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint
https://rugby-muscle.com/blueprint

Join Team Rugby Muscle
https://rugby-muscle.com/team

Support 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&C
https://rugby-muscle.com/aaa

Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint
https://rugby-muscle.com/blueprint

Join Team Rugby Muscle
https://rugby-muscle.com/team

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17165514 Thu, 15 May 2025 06:00:00 +0100 680 10 14 full false The BEST Way to Build POWER, STRENGTH and CONDITIONING Simultaneously The BEST Way to Build POWER, STRENGTH and CONDITIONING Simultaneously 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 player


Get personalised 1on1 Coaching from me for S&C
https://rugby-muscle.com/aaa

Join Team Rugby Muscle
https://rugby-muscle.com/team


00:00 Introduction: Are You Training Effectively for Rugby?

01:48 Understanding Training High: Strength, Power, and Speed

02:41 Training Heavy: Building Strength for Rugby

05:02 Training Fast: Enhancing Speed and Explosiveness

07:30 Training Low: Developing Your Aerobic Engine

13:04 Blending High and Low Training for Optimal Performance

15:14 Conclusion: Train Smart, Dominate on Game Day

Support 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 player


Get personalised 1on1 Coaching from me for S&C
https://rugby-muscle.com/aaa

Join Team Rugby Muscle
https://rugby-muscle.com/team


00:00 Introduction: Are You Training Effectively for Rugby?

01:48 Understanding Training High: Strength, Power, and Speed

02:41 Training Heavy: Building Strength for Rugby

05:02 Training Fast: Enhancing Speed and Explosiveness

07:30 Training Low: Developing Your Aerobic Engine

13:04 Blending High and Low Training for Optimal Performance

15:14 Conclusion: Train Smart, Dominate on Game Day

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17084576 Fri, 02 May 2025 11:00:00 +0100 964 10 13 full false 15 Reasons Why Your Off-Season Training Sucks 15 Reasons Why Your Off-Season Training Sucks 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-6551

To join Team Rugby Muscle
https://rugby-muscle.com/team


00:00 Off-Season Training

02:19 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 Conclusion

Support 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-6551

To join Team Rugby Muscle
https://rugby-muscle.com/team


00:00 Off-Season Training

02:19 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 Conclusion

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-17035878 Fri, 25 Apr 2025 06:00:00 +0100 899 9 12 full false The BEST way to train in the Gym for Rugby Contact The BEST way to train in the Gym for Rugby Contact 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&C
https://rugby-muscle.com/aaa

Join Team Rugby Muscle
https://rugby-muscle.com/team


00:00 Introduction 

00:46 Building Muscle and Strength for Rugby

04:26 Foundational Training Principles

04:36 Principle 1 and 2

06:12 Principle 3

07:08 Principle 4 and 5

08:31 Principle 6

09:21 Conclusion and Coaching Offer

Support 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&C
https://rugby-muscle.com/aaa

Join Team Rugby Muscle
https://rugby-muscle.com/team


00:00 Introduction 

00:46 Building Muscle and Strength for Rugby

04:26 Foundational Training Principles

04:36 Principle 1 and 2

06:12 Principle 3

07:08 Principle 4 and 5

08:31 Principle 6

09:21 Conclusion and Coaching Offer

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-16987990 Wed, 16 Apr 2025 08:00:00 +0100 632 9 11 full false Unstoppable Rugby Specific Fitness - My 3 Stage Process Revealed Unstoppable Rugby Specific Fitness - My 3 Stage Process Revealed 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 HERE
https://rugby-muscle.com/team

Get personalised 1on1 Coaching from me for S&C
https://rugby-muscle.com/aaa



00:00 Intro
01:18 Understanding Rugby's Energy Demands
03:16 Fitness Mindset Shift
04:59 Progressive Conditioning Plan: Stage 1
08:13 Progressive Conditioning Plan: Stage 2
11:15 Progressive Conditioning Plan: Stage 3
13:49 Conclusion and Next Steps

Support 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 HERE
https://rugby-muscle.com/team

Get personalised 1on1 Coaching from me for S&C
https://rugby-muscle.com/aaa



00:00 Intro
01:18 Understanding Rugby's Energy Demands
03:16 Fitness Mindset Shift
04:59 Progressive Conditioning Plan: Stage 1
08:13 Progressive Conditioning Plan: Stage 2
11:15 Progressive Conditioning Plan: Stage 3
13:49 Conclusion and Next Steps

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-16950707 Thu, 10 Apr 2025 08:00:00 +0100 942 9 10 full false Why Rugby Coaches Need to Stop Doing S&C in Team Sessions Why Rugby Coaches Need to Stop Doing S&C in Team Sessions 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 conditioning


Team Rugby Muscle - access 20+ full programs for all levels, schedules and abilities
https://rugby-muscle.com/team

Get personalised 1on1 Coaching from me for S&C
https://rugby-muscle.com/aaa

Support 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 conditioning


Team Rugby Muscle - access 20+ full programs for all levels, schedules and abilities
https://rugby-muscle.com/team

Get personalised 1on1 Coaching from me for S&C
https://rugby-muscle.com/aaa

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-16915624 Fri, 04 Apr 2025 07:00:00 +0100 984 9 9 full true We Make Amazing Progress Without Spending Forever in the Gym - Here's How (10 tips) We Make Amazing Progress Without Spending Forever in the Gym - Here's How (10 tips) 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 Coaching
https://rugby-muscle.com/aaa

Team Rugby Muscle
https://rugby-muscle.com/team

Free Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


00:00 Introduction and why this is important

01:17 Tip 1

02:55 Tip 2

03:41 Tip 3

05:22 Tip 4

07:11 Tip 5

08:29 Tip 6

09:44 Tip 7

10:53 Tip 8

11:59 Tip 9

13:53 Tip 10

15:41 Conclusion 

Support 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 Coaching
https://rugby-muscle.com/aaa

Team Rugby Muscle
https://rugby-muscle.com/team

Free Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


00:00 Introduction and why this is important

01:17 Tip 1

02:55 Tip 2

03:41 Tip 3

05:22 Tip 4

07:11 Tip 5

08:29 Tip 6

09:44 Tip 7

10:53 Tip 8

11:59 Tip 9

13:53 Tip 10

15:41 Conclusion 

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-16868500 Thu, 27 Mar 2025 07:00:00 +0000 972 9 8 full false 12 Lessons from 12 Years of Coaching Rugby S&C 12 Lessons from 12 Years of Coaching Rugby S&C DM me "Team" to join the Team Rugby Muscle Priority list and get 50% off when we launch
https://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 advice

00:00 Introduction and Overview
01:12 Lesson 1
01:40 Lesson 2
02:30 Lesson 3
03:07 Lesson 4
03:58 Lesson 5
05:24 Lesson 6
06:05 Lesson 7
07:00 Lesson 8
07:48 Lesson 9
08:58 Lesson 10
09:32 Lesson 11
10:19 Lesson 12
11:22 Conclusion

Other Rugby Muscle links

Rugby Muscle 1on1 Coaching
https://rugby-muscle.com/aaa/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Support the show

]]> DM me "Team" to join the Team Rugby Muscle Priority list and get 50% off when we launch
https://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 advice

00:00 Introduction and Overview
01:12 Lesson 1
01:40 Lesson 2
02:30 Lesson 3
03:07 Lesson 4
03:58 Lesson 5
05:24 Lesson 6
06:05 Lesson 7
07:00 Lesson 8
07:48 Lesson 9
08:58 Lesson 10
09:32 Lesson 11
10:19 Lesson 12
11:22 Conclusion

Other Rugby Muscle links

Rugby Muscle 1on1 Coaching
https://rugby-muscle.com/aaa/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-16820406 Wed, 19 Mar 2025 11:00:00 +0000 763 9 7 full false The Reason Why GREAT S&C is NOT About Perfect Workouts The Reason Why GREAT S&C is NOT About Perfect Workouts 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 Question
00:23 Podcast Welcome and Announcements
01:24 The Best Workout Advice
03:15 The Importance of Consistency
07:13 Training Adaptations Explained
12:41 Conclusion and Final Thoughts

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/aaa


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
COMING SOON

Support 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 Question
00:23 Podcast Welcome and Announcements
01:24 The Best Workout Advice
03:15 The Importance of Consistency
07:13 Training Adaptations Explained
12:41 Conclusion and Final Thoughts

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/aaa


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
COMING SOON

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-16750420 Fri, 07 Mar 2025 09:00:00 +0000 779 9 6 full false What is the BEST Training Split for Rugby Players? What is the BEST Training Split for Rugby Players? 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 Coaching

https://rugby-muscle.com/aaa



For The Rugby Athlete Blueprint

https://rugby-muscle.com/14DRAB



Team Rugby Muscle

https://rugbymuscle.programs.app/


00:00 Introduction on Training Splits

01:02 Key Considerations for Rugby Training

03:08 Three Big Training Principles

05:42 Amazing Training “Hack”

08:08 Structuring Your Training Week

10:21 Customising Your Training Split

12:05 Conclusion and Final Thoughts

Support 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 Coaching

https://rugby-muscle.com/aaa



For The Rugby Athlete Blueprint

https://rugby-muscle.com/14DRAB



Team Rugby Muscle

https://rugbymuscle.programs.app/


00:00 Introduction on Training Splits

01:02 Key Considerations for Rugby Training

03:08 Three Big Training Principles

05:42 Amazing Training “Hack”

08:08 Structuring Your Training Week

10:21 Customising Your Training Split

12:05 Conclusion and Final Thoughts

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-16707041 Fri, 28 Feb 2025 05:00:00 +0000 792 9 5 full false 10 Game-Changing Tips for Rugby Players to Maximise Performance 10 Game-Changing Tips for Rugby Players to Maximise Performance In this episode of the Rugby Muscle Podcast, expect to learn 10 big tips to improve your rugby performance.

Rugby Muscle 1on1 Coaching
https://rugby-muscle.com/aaa


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/


00:00 Introduction to the Rugby Muscle Podcast

00:43 10 Game Changing Tips for Rugby Performance

02:32 Tip 1

04:03 Tip 2

05:38 Tip 3

07:33 Tip 4

09:32 Tip 5

11:46 Tip 6

12:45 Tip 7

14:56 Tip 8

16:31 Tip 9

18:16 Tip 10

Support the show

]]> In this episode of the Rugby Muscle Podcast, expect to learn 10 big tips to improve your rugby performance.

Rugby Muscle 1on1 Coaching
https://rugby-muscle.com/aaa


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/


00:00 Introduction to the Rugby Muscle Podcast

00:43 10 Game Changing Tips for Rugby Performance

02:32 Tip 1

04:03 Tip 2

05:38 Tip 3

07:33 Tip 4

09:32 Tip 5

11:46 Tip 6

12:45 Tip 7

14:56 Tip 8

16:31 Tip 9

18:16 Tip 10

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-16601927 Tue, 11 Feb 2025 18:00:00 +0000 1192 9 4 full true Stop Copying Other Sports If You Want to Dominate Rugby Stop Copying Other Sports If You Want to Dominate Rugby 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 instead


Train Smarter with Rugby Muscle


Rugby Muscle Elite 1on1 Coaching: https://rugby-muscle.com/aaa

The Rugby Athlete Blueprint (Free 14-Day Plan): https://rugby-muscle.com/14DRAB

Join Team Rugby Muscle: https://rugbymuscle.programs.app/


Support 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 instead


Train Smarter with Rugby Muscle


Rugby Muscle Elite 1on1 Coaching: https://rugby-muscle.com/aaa

The Rugby Athlete Blueprint (Free 14-Day Plan): https://rugby-muscle.com/14DRAB

Join Team Rugby Muscle: https://rugbymuscle.programs.app/


Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-16526836 Wed, 29 Jan 2025 17:00:00 +0000 982 9 3 full false Why Your S&C Work for Rugby Leaves You Wrecked (& How to Find Balance) Why Your S&C Work for Rugby Leaves You Wrecked (& How to Find Balance) 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 Coaching
https://rugby-muscle.com/aaa


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> 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 Coaching
https://rugby-muscle.com/aaa


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-16483989 Wed, 22 Jan 2025 17:00:00 +0000 787 9 2 full false The Truth About Fat Loss Workouts for Rugby Players The Truth About Fat Loss Workouts for Rugby Players 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 Podcast

For early access to The Rugby Athlete Forge, message me here
https://www.instagram.com/rugbymuscle/

Join the Rugby Muscle Community! 
https://www.skool.com/rugby-muscle-athletes/

Rugby Muscle AAA 1on1 Coaching
https://rugby-muscle.com/aaa/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://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 Podcast

For early access to The Rugby Athlete Forge, message me here
https://www.instagram.com/rugbymuscle/

Join the Rugby Muscle Community! 
https://www.skool.com/rugby-muscle-athletes/

Rugby Muscle AAA 1on1 Coaching
https://rugby-muscle.com/aaa/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-16441906 Wed, 15 Jan 2025 14:00:00 +0000 791 9 1 full false Revolutionizing Rugby Speed, Strength & Conditioning (and why) - with Sam Portland Revolutionizing Rugby Speed, Strength & Conditioning (and why) - with Sam Portland 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/B0DBRCL9FP


Sam's Socials:

https://www.youtube.com/@SamPortland

https://www.instagram.com/thesamportland/


More From Rugby Muscle
Rugby Muscle 1on1 Coaching
https://rugby-muscle.com/elite/

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Team Rugby Muscle
https://rugbymuscle.programs.app/


00:00 Introduction and Elevator Pitch
01:13 Breaking into Strength and Conditioning
02:07 Challenges and Realizations
06:01 Educational System Critique
09:54 Developing a Training System
16:09 Specialization in Training
21:59 Testing and Metrics in Sports
25:59 Balancing Training and Recovery
33:45 The Importance of Skill Acquisition in Rugby
34:21 Challenges in Coaching and Player Development
36:11 The Role of Strength and Conditioning
37:26 Understanding Player Archetypes
44:48 Ground Zero for Speed Training
49:37 The Misleading Nature of Technique
50:56 The Importance of Intent in Training
55:04 The Role of Speed in Rugby
01:01:39 The Future of Coaching and Training
01:06:23 Conclusion and Final Thoughts

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/B0DBRCL9FP


Sam's Socials:

https://www.youtube.com/@SamPortland

https://www.instagram.com/thesamportland/


More From Rugby Muscle
Rugby Muscle 1on1 Coaching
https://rugby-muscle.com/elite/

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Team Rugby Muscle
https://rugbymuscle.programs.app/


00:00 Introduction and Elevator Pitch
01:13 Breaking into Strength and Conditioning
02:07 Challenges and Realizations
06:01 Educational System Critique
09:54 Developing a Training System
16:09 Specialization in Training
21:59 Testing and Metrics in Sports
25:59 Balancing Training and Recovery
33:45 The Importance of Skill Acquisition in Rugby
34:21 Challenges in Coaching and Player Development
36:11 The Role of Strength and Conditioning
37:26 Understanding Player Archetypes
44:48 Ground Zero for Speed Training
49:37 The Misleading Nature of Technique
50:56 The Importance of Intent in Training
55:04 The Role of Speed in Rugby
01:01:39 The Future of Coaching and Training
01:06:23 Conclusion and Final Thoughts

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-16125543 Thu, 21 Nov 2024 14:00:00 +0000 4046 8 15 full false Evolving in USA Women's Rugby: The Ambitious Amateur Journey of Kirsten Kilfoyle Evolving in USA Women's Rugby: The Ambitious Amateur Journey of Kirsten Kilfoyle 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 Pitch
01:47 Early Rugby Memories
05:25 High School and College Sports Journey
07:05 Returning to Rugby and Finding a Niche
09:38 Challenges and Growth in Rugby
17:01 Transition to Competitive Rugby
19:17 Joining the Gray Wolves
23:43 Training and Physical Development
42:48 Nationals and Realizations
45:02 Balancing Rugby and Life Responsibilities
46:14 Stepping Down from the Board
47:52 Finding Freedom in Simplicity
48:50 Returning to Training with a New Mindset
50:00 Embracing Mistakes and Having Fun
56:34 Making the WPL Pool and Traveling
01:01:26 Reflecting on the Season and Future Goals
01:09:05 Coaching and Legacy in Rugby
01:21:27 Overcoming Cancer and Personal Growth
01:28:17 Supporting Women's Rugby and Final Thoughts

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Support 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 Pitch
01:47 Early Rugby Memories
05:25 High School and College Sports Journey
07:05 Returning to Rugby and Finding a Niche
09:38 Challenges and Growth in Rugby
17:01 Transition to Competitive Rugby
19:17 Joining the Gray Wolves
23:43 Training and Physical Development
42:48 Nationals and Realizations
45:02 Balancing Rugby and Life Responsibilities
46:14 Stepping Down from the Board
47:52 Finding Freedom in Simplicity
48:50 Returning to Training with a New Mindset
50:00 Embracing Mistakes and Having Fun
56:34 Making the WPL Pool and Traveling
01:01:26 Reflecting on the Season and Future Goals
01:09:05 Coaching and Legacy in Rugby
01:21:27 Overcoming Cancer and Personal Growth
01:28:17 Supporting Women's Rugby and Final Thoughts

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-16095569 Tue, 12 Nov 2024 05:00:00 +0000 5464 8 14 full false Footy Hacks with Elijah Taylor - Tough Rugby Lessons You Need To Know Footy Hacks with Elijah Taylor - Tough Rugby Lessons You Need To Know 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_zewA

Boy Music:
https://www.youtube.com/channel/UC1WfdOvZuaABOyuz9ZHDUgQ
https://www.instagram.com/_boy_music/

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

Our Free Community
https://www.skool.com/rugby-muscle-athletes/


Follow Us on Instagram
instagram.com/rugbymuscle



00:00 Introduction
01:06 Insights and Advice for Aspiring Players
05:19 Challenges and Burnout in Professional Rugby
11:23 Transition to the UK and New Opportunities
13:28 Footy Hacks and Influencing Young Players
26:46 The Importance of Surrounding Yourself with the Right People
31:57 Exploring Stoicism in Sports and Life
35:29 Personal Accountability in Rugby
39:41 Balancing Criticism and Confidence
47:50 The Importance of Humility in Professional Sports
57:32 Challenges in Rugby League and Union
01:03:24 Underrated Skills for Athletes
01:05:05 Conclusion and Final Thoughts

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_zewA

Boy Music:
https://www.youtube.com/channel/UC1WfdOvZuaABOyuz9ZHDUgQ
https://www.instagram.com/_boy_music/

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

Our Free Community
https://www.skool.com/rugby-muscle-athletes/


Follow Us on Instagram
instagram.com/rugbymuscle



00:00 Introduction
01:06 Insights and Advice for Aspiring Players
05:19 Challenges and Burnout in Professional Rugby
11:23 Transition to the UK and New Opportunities
13:28 Footy Hacks and Influencing Young Players
26:46 The Importance of Surrounding Yourself with the Right People
31:57 Exploring Stoicism in Sports and Life
35:29 Personal Accountability in Rugby
39:41 Balancing Criticism and Confidence
47:50 The Importance of Humility in Professional Sports
57:32 Challenges in Rugby League and Union
01:03:24 Underrated Skills for Athletes
01:05:05 Conclusion and Final Thoughts

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-15909305 Fri, 11 Oct 2024 15:00:00 +0100 3977 8 13 full false 3 Critical Rugby S&C Questions You MUST Ask For Effective & Efficient Training 3 Critical Rugby S&C Questions You MUST Ask For Effective & Efficient Training 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 Introduction
00:48 Building a Strong Foundation
01:48 Question 1
04:53 Question 2
09:33 Question 3
14:12 Wrapping Up and Final Thoughts

Our Free Community
https://www.skool.com/rugby-muscle-athletes/

Rugby Muscle 1on1 Coaching
https://rugby-muscle.com/rme-pre

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/


Follow Us on Instagram
instagram.com/tj_jankowski
instagram.com/rugbymuscle

Support 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 Introduction
00:48 Building a Strong Foundation
01:48 Question 1
04:53 Question 2
09:33 Question 3
14:12 Wrapping Up and Final Thoughts

Our Free Community
https://www.skool.com/rugby-muscle-athletes/

Rugby Muscle 1on1 Coaching
https://rugby-muscle.com/rme-pre

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/


Follow Us on Instagram
instagram.com/tj_jankowski
instagram.com/rugbymuscle

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-15890354 Tue, 08 Oct 2024 17:00:00 +0100 968 8 12 full false In-Season S&C for Amateur Rugby Players - Guide & Examples In-Season S&C for Amateur Rugby Players - Guide & Examples 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 Training
01:22 Common Misconceptions About In-Season Training
02:42 The Amateur vs. Professional Training Approach
04:57 Year-Round Training Strategy
06:38 Managing Fatigue and Prioritizing Training Elements
11:21 Example Training Splits for In-Season
14:23 Adapting Training to Individual Needs
19:38 Final Thoughts 

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Our Free Community
https://www.skool.com/rugby-muscle-athletes/


Follow Us on Instagram
instagram.com/tj_jankowski
instagram.com/rugbymuscle

Support 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 Training
01:22 Common Misconceptions About In-Season Training
02:42 The Amateur vs. Professional Training Approach
04:57 Year-Round Training Strategy
06:38 Managing Fatigue and Prioritizing Training Elements
11:21 Example Training Splits for In-Season
14:23 Adapting Training to Individual Needs
19:38 Final Thoughts 

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Our Free Community
https://www.skool.com/rugby-muscle-athletes/


Follow Us on Instagram
instagram.com/tj_jankowski
instagram.com/rugbymuscle

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-15780532 Thu, 19 Sep 2024 15:00:00 +0100 1237 8 11 full false Science-Based Fitness is Killing Your Progress - Here's Why Science-Based Fitness is Killing Your Progress - Here's Why 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 Introduction
02:59 The Problem with the Fitness Industry
04:43 Why Knowledge is overwhelming
07:52 Misleading Science and Evidence-Based Claims
14:44 Practical Training Advice
19:18 Conclusion and Next Steps

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


Join Our Free Community
https://www.skool.com/rugby-muscle-athletes/

Team Rugby Muscle
https://rugbymuscle.programs.app/

Support 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 Introduction
02:59 The Problem with the Fitness Industry
04:43 Why Knowledge is overwhelming
07:52 Misleading Science and Evidence-Based Claims
14:44 Practical Training Advice
19:18 Conclusion and Next Steps

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


Join Our Free Community
https://www.skool.com/rugby-muscle-athletes/

Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-15742500 Fri, 13 Sep 2024 13:00:00 +0100 1205 8 10 full false Dr Mike Israetel - Training Balance, Recovery & Being an Athlete Dr Mike Israetel - Training Balance, Recovery & Being an Athlete 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/about

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/


00:00 Introduction and Welcome

05:06 Balancing S&C and Rugby Training

08:46 Importance of Keeping Training Records

11:16 Adjusting Training During High-Intensity Periods

14:43 Nutrition Strategies for Athletes

18:28 Maintaining Muscle During Rugby Season

19:56 Real-World Application of Sports Science

24:38 Psychological Aspects of Training and Winning

29:57 Athletes as Machines: Fine-Tuning Performance

32:30 The Disconnect Between Coaches and Sports Scientists

35:06 Consistency Over Perfection in Training

42:09 The Importance of Enjoying Training

51:34 Final Thoughts

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/about

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/


00:00 Introduction and Welcome

05:06 Balancing S&C and Rugby Training

08:46 Importance of Keeping Training Records

11:16 Adjusting Training During High-Intensity Periods

14:43 Nutrition Strategies for Athletes

18:28 Maintaining Muscle During Rugby Season

19:56 Real-World Application of Sports Science

24:38 Psychological Aspects of Training and Winning

29:57 Athletes as Machines: Fine-Tuning Performance

32:30 The Disconnect Between Coaches and Sports Scientists

35:06 Consistency Over Perfection in Training

42:09 The Importance of Enjoying Training

51:34 Final Thoughts

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-15658494 Thu, 29 Aug 2024 06:00:00 +0100 3199 8 9 full false Understanding Proper Training, Nutrition and American Amateur Rugby w/ Sean Kilfoyle Understanding Proper Training, Nutrition and American Amateur Rugby w/ Sean Kilfoyle 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 Background

00:28 Early Rugby Journey

04:18 Rugby Aspirations and USA Camps

08:05 Challenges in Professional Rugby

13:35 Strength and Conditioning Beginnings

22:44 Post-College Rugby and Training

27:59 Joining Rugby Muscle

30:24 Biggest Lesson from Rugby Muscle Coaching

33:58 Nutrition Lessons and Misconceptions

43:13 Balancing Rugby and Life

50:25 Future Plans in Rugby

Support 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 Background

00:28 Early Rugby Journey

04:18 Rugby Aspirations and USA Camps

08:05 Challenges in Professional Rugby

13:35 Strength and Conditioning Beginnings

22:44 Post-College Rugby and Training

27:59 Joining Rugby Muscle

30:24 Biggest Lesson from Rugby Muscle Coaching

33:58 Nutrition Lessons and Misconceptions

43:13 Balancing Rugby and Life

50:25 Future Plans in Rugby

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-15580308 Thu, 15 Aug 2024 15:00:00 +0100 3281 8 8 full false Unlocking Sport Science for Amateur Rugby Players w/ Caradoc Conditioning Unlocking Sport Science for Amateur Rugby Players w/ Caradoc Conditioning 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/about

More from Jake:
https://www.caradocconditioning.com/
https://www.instagram.com/caradoc_conditioning/

More from Rugby Muscle:

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

0:00 Introduction

03:20 Jake's Rugby Journey

06:39 Dealing with Shoulder Injuries

08:10 Bulletproofing Shoulders for Rugby

15:32 The Birth of Caradoc Conditioning

20:58 From Theory to Practice in Coaching

32:38 Challenges in Online Coaching

38:54 The Importance of Progress in Training

39:54 Challenges of Semi-Professional Athletes

41:14 Training Techniques for Rugby Players

45:33 Genetics and Training Adaptations

47:54 The Role of Aerobic Fitness in Rugby

52:03 Full Range of Motion vs. Partial Range

01:03:31 The Value of Pull-Ups in Training

01:06:12 Coaching Mindsets and Weight Targets

01:12:05 The Bronco Test and Fitness Standards

01:14:36 Balancing Quality and Quantity in Training

01:21:03 Challenges for Rugby Coaches

01:22:09 Conclusion and Final Thoughts

Support 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/about

More from Jake:
https://www.caradocconditioning.com/
https://www.instagram.com/caradoc_conditioning/

More from Rugby Muscle:

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

0:00 Introduction

03:20 Jake's Rugby Journey

06:39 Dealing with Shoulder Injuries

08:10 Bulletproofing Shoulders for Rugby

15:32 The Birth of Caradoc Conditioning

20:58 From Theory to Practice in Coaching

32:38 Challenges in Online Coaching

38:54 The Importance of Progress in Training

39:54 Challenges of Semi-Professional Athletes

41:14 Training Techniques for Rugby Players

45:33 Genetics and Training Adaptations

47:54 The Role of Aerobic Fitness in Rugby

52:03 Full Range of Motion vs. Partial Range

01:03:31 The Value of Pull-Ups in Training

01:06:12 Coaching Mindsets and Weight Targets

01:12:05 The Bronco Test and Fitness Standards

01:14:36 Balancing Quality and Quantity in Training

01:21:03 Challenges for Rugby Coaches

01:22:09 Conclusion and Final Thoughts

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-15492384 Wed, 31 Jul 2024 04:00:00 +0100 5011 8 7 full false New S&C Methods and Proven Strategies for Pro & Amateur Rugby Players w/ Coach FMT New S&C Methods and Proven Strategies for Pro & Amateur Rugby Players w/ Coach FMT 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/about

More from Fraser Murray:
https://www.rugbystrengthandconditioning.com/
https://www.instagram.com/coachfmt/
https://www.youtube.com/coachfmt

More from Rugby Muscle:

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

00:00 Introduction

00:53 Online Coaching and Creating Good Content

18:53 Preseason Training Layout

28:42 Monitoring Player Fatigue and Performance

42:59 Understanding Training Fatigue and Strength Gains

44:01 The Role of Progressive Overload in Training

44:47 In-Season Training Strategies (Primers)

46:36 Individualized Training Approaches

52:37 Balancing Training and Recovery

01:03:35 Flywheel Training Technology

01:11:44 Future of Flywheel Training in Rugby

01:26:18 Conclusion and Contact Information

Support 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/about

More from Fraser Murray:
https://www.rugbystrengthandconditioning.com/
https://www.instagram.com/coachfmt/
https://www.youtube.com/coachfmt

More from Rugby Muscle:

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

00:00 Introduction

00:53 Online Coaching and Creating Good Content

18:53 Preseason Training Layout

28:42 Monitoring Player Fatigue and Performance

42:59 Understanding Training Fatigue and Strength Gains

44:01 The Role of Progressive Overload in Training

44:47 In-Season Training Strategies (Primers)

46:36 Individualized Training Approaches

52:37 Balancing Training and Recovery

01:03:35 Flywheel Training Technology

01:11:44 Future of Flywheel Training in Rugby

01:26:18 Conclusion and Contact Information

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-15430132 Thu, 18 Jul 2024 00:00:00 +0100 5239 8 6 full false Sports Nutrition for Athletes: Motivation, Discipline, and Habits with Dr. Mel Davis | Rugby Muscle Sports Nutrition for Athletes: Motivation, Discipline, and Habits with Dr. Mel Davis | Rugby Muscle 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/about

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

00:00 Introduction and Guest Reintroduction

01:19 Melissa Davis' Journey into Sports and Science

02:08 Success in Brazilian Jiu Jitsu

03:44 Transition to Full-Time Coaching

05:30 Evidence-Based Habit Building

06:24 The Psychology of Fat Loss and Habit Building

19:17 Importance of Intrinsic Motivation

51:17 Habit Stacking and Practical Tips

56:42 Quick Fire Questions and Conclusion

Support 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/about

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

00:00 Introduction and Guest Reintroduction

01:19 Melissa Davis' Journey into Sports and Science

02:08 Success in Brazilian Jiu Jitsu

03:44 Transition to Full-Time Coaching

05:30 Evidence-Based Habit Building

06:24 The Psychology of Fat Loss and Habit Building

19:17 Importance of Intrinsic Motivation

51:17 Habit Stacking and Practical Tips

56:42 Quick Fire Questions and Conclusion

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-15362441 Thu, 04 Jul 2024 17:00:00 +0100 3619 8 5 full false Balancing Work, Practice, and Strength Training, Youth Training and more Q&A w/ Alex Balancing Work, Practice, and Strength Training, Youth Training and more Q&A w/ Alex 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/about

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/





00:00 Introduction and Q&A Setup

01:13 Podcast Platforms and Audience Insights

02:44 Rugby and YouTube Algorithm Challenges

03:44 Fan Reactions and Sports Fandom

04:54 Q&A

05:24 Balancing Work, Practice, and Strength Training

15:07 Mindset and Performance Resources

25:03 CrossFit for Kids and Teens

25:59 The Importance of Physical Literacy

27:24 Gymnastics for Youth Development

28:45 Basic Movements and Strength Training

29:59 Building a Strong Foundation

31:24 Long-Term Athletic Development

35:03 Balancing Training and Recovery

37:24 Effective Training Strategies

43:13 The Role of Aerobic Fitness

44:28 The Benefits of Napping

49:20 Conclusion and Final Thoughts

Support 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/about

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/





00:00 Introduction and Q&A Setup

01:13 Podcast Platforms and Audience Insights

02:44 Rugby and YouTube Algorithm Challenges

03:44 Fan Reactions and Sports Fandom

04:54 Q&A

05:24 Balancing Work, Practice, and Strength Training

15:07 Mindset and Performance Resources

25:03 CrossFit for Kids and Teens

25:59 The Importance of Physical Literacy

27:24 Gymnastics for Youth Development

28:45 Basic Movements and Strength Training

29:59 Building a Strong Foundation

31:24 Long-Term Athletic Development

35:03 Balancing Training and Recovery

37:24 Effective Training Strategies

43:13 The Role of Aerobic Fitness

44:28 The Benefits of Napping

49:20 Conclusion and Final Thoughts

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-15323566 Thu, 27 Jun 2024 20:00:00 +0100 2965 8 4 full false Mrs Rugby Muscle - 4x National Rugby Champion, Women's S&C, Being a Hybrid Athlete Mrs Rugby Muscle - 4x National Rugby Champion, Women's S&C, Being a Hybrid Athlete 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/about

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

Support 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/about

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-15268181 Wed, 19 Jun 2024 00:00:00 +0100 4056 8 3 full false All Blacks Head of S&C Nic Gill - Fitness & Strength Across Modern Rugby All Blacks Head of S&C Nic Gill - Fitness & Strength Across Modern Rugby 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 🙏

Nic's Rugby Ready program:
https://www.rugbyready.ca/

Join our Free Skool Community:
https://www.skool.com/rugby-muscle-athletes/about

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://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 🙏

Nic's Rugby Ready program:
https://www.rugbyready.ca/

Join our Free Skool Community:
https://www.skool.com/rugby-muscle-athletes/about

The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-15231580 Wed, 12 Jun 2024 05:00:00 +0100 3193 8 2 full false BIG NEWS - Rugby Muscle Podcast Update BIG NEWS - Rugby Muscle Podcast Update Big update for the Rugby Muscle Podcast and Rugby Muscle overall. I think you'll like it

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

Join the Rugby Muscle Community for Free
https://www.skool.com/rugby-muscle-athletes/about

Support the show

]]> Big update for the Rugby Muscle Podcast and Rugby Muscle overall. I think you'll like it

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

Join the Rugby Muscle Community for Free
https://www.skool.com/rugby-muscle-athletes/about

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-15196436 Wed, 05 Jun 2024 08:00:00 +0100 748 8 1 full false Latecomer's Rugby Adventure: Caribbean Dreams, Juggling Work & Progress w/ Carrim Browne Latecomer's Rugby Adventure: Caribbean Dreams, Juggling Work & Progress w/ Carrim Browne 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 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Follow Carrim, his progress and Grenada rugby on the instagrams below
https://www.instagram.com/flashbrowne
https://www.instagram.com/GrenadaRugby
https://www.instagram.com/maroonsrugby

Support 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 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Follow Carrim, his progress and Grenada rugby on the instagrams below
https://www.instagram.com/flashbrowne
https://www.instagram.com/GrenadaRugby
https://www.instagram.com/maroonsrugby

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-15023128 Tue, 07 May 2024 12:00:00 +0100 4407 7 28 full false Longevity Training = Rugby S&C - Train for health, fitness and lifespan Longevity Training = Rugby S&C - Train for health, fitness and lifespan 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 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Timestamps:
0.00 Introduction
1.04 What is longevity training?
2.15 Fundamentals of aging and Mental and emotional health
3.49 Why train for longevity?
5.27 Strength Training
6.36 Cardiovascular training
8.23 Max output
9.58 Balance training
11.55 Mental health
12.26 Concussions and Physicality
14.20 Motivation 
15.15 Primal
16.02 Rugby is the best
17.27 Mindset

Support 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 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Timestamps:
0.00 Introduction
1.04 What is longevity training?
2.15 Fundamentals of aging and Mental and emotional health
3.49 Why train for longevity?
5.27 Strength Training
6.36 Cardiovascular training
8.23 Max output
9.58 Balance training
11.55 Mental health
12.26 Concussions and Physicality
14.20 Motivation 
15.15 Primal
16.02 Rugby is the best
17.27 Mindset

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14994868 Thu, 02 May 2024 03:00:00 +0100 1116 7 27 full false Dan Cottrell: Popular vs Effective, Coaching Skills/Tactics, Males/Females Dan Cottrell: Popular vs Effective, Coaching Skills/Tactics, Males/Females 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 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

If you're a rugby coach, check out Dan's site which is a fantastic resource for drills, games, plays and knowledge
https://www.rugbycoachweekly.net/

Support 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 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

If you're a rugby coach, check out Dan's site which is a fantastic resource for drills, games, plays and knowledge
https://www.rugbycoachweekly.net/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14972029 Tue, 30 Apr 2024 08:00:00 +0100 3381 7 26 full false Off Season Fat Loss and Muscle Gain for Rugby Players Off Season Fat Loss and Muscle Gain for Rugby Players 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 Intro
1:09 Mindset
2:35 Nutrition
3:08 Tip 1
4:17 Protein and calories
7:20 Build Muscle and Lose Fat
10:14 Training
11:25 My mistake in the past (regret)
12:23 How much muscle to gain? And how?
14:41 Weekly Split
15:41 Sleep
16:19 Touch Rugby and Sevens
17:27 Supplements
17:58 Plan
18:41 Motivation




Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/




For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB




Team Rugby Muscle
https://rugbymuscle.programs.app/

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 Intro
1:09 Mindset
2:35 Nutrition
3:08 Tip 1
4:17 Protein and calories
7:20 Build Muscle and Lose Fat
10:14 Training
11:25 My mistake in the past (regret)
12:23 How much muscle to gain? And how?
14:41 Weekly Split
15:41 Sleep
16:19 Touch Rugby and Sevens
17:27 Supplements
17:58 Plan
18:41 Motivation




Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/




For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB




Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14953525 Thu, 25 Apr 2024 08:00:00 +0100 1178 7 25 full false Pro vs Grassroots Training, Classic Mistakes, "Hybrid Athletes" and more w/ Joel Harries Pro vs Grassroots Training, Classic Mistakes, "Hybrid Athletes" and more w/ Joel Harries Today's podcast is a chat with fellow Rugby S&C coach Joel Harries. 

0:00 Intro
1:28 Joel's background
5:30 Rugby's impact on everyone
9:11 Making mistakes and getting started
14:00 Social media rant
20:00 Biggest difference between amateurs and pros 
29:00 Complexity vs Difficulty getting in shape
34:20 Working across the spectrum of "fitness"
36:56 Best split for in-season rugby?
44:45 In-Season vs Off-Season differences
51:10 Tracking key lifts
1:01:14 Tracking too much data
1:07:21 Wrap up

Follow Joel on IG:
https://www.instagram.com/joelharries.strengthsolution/



Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/ 

As an aside - The Podcast server asked to write our show-notes... here they are 😂

Have you ever witnessed an amateur rugby player's metamorphosis into a strength and conditioning guru? This time on Rugby Muscle Podcast, we're graced by the presence of Joel Harris from Strength Solution. He pulls back the curtain on his personal evolution within the sport, shedding light on the stark contrasts between professional and grassroots training. His narrative is a gripping one, shaped by his family's deep rugby roots and his unabating quest to enhance training approaches across all levels.

Joel and I get candid about the rigorous discipline required to excel both on the pitch and in life, reflecting on the transformative journey from casual gym-goer to disciplined athlete. We take a critical look at the flood of fitness advice on social media, dissecting how the quest for quick fixes and sensationalism can lead many astray. There’s an art to navigating these waters, and we’re here to chart the course, discussing the need for training regimens that honor the individuality of each player’s journey.

Wrapping up our discussion, we delve into the intricacies of programming for rugby fitness, stressing the importance of data in driving coaching decisions and athlete progress. It's not just about lifting heavy; we analyze the nuances of key lifts and how they can be powerful indicators of overall performance enhancement. As we consider off-season training strategies and the vital role of setting measurable goals, we leave no stone unturned, providing listeners with a holistic view of what it takes to reach the pinnacle of rugby strength and conditioning.

Support the show

]]> Today's podcast is a chat with fellow Rugby S&C coach Joel Harries. 

0:00 Intro
1:28 Joel's background
5:30 Rugby's impact on everyone
9:11 Making mistakes and getting started
14:00 Social media rant
20:00 Biggest difference between amateurs and pros 
29:00 Complexity vs Difficulty getting in shape
34:20 Working across the spectrum of "fitness"
36:56 Best split for in-season rugby?
44:45 In-Season vs Off-Season differences
51:10 Tracking key lifts
1:01:14 Tracking too much data
1:07:21 Wrap up

Follow Joel on IG:
https://www.instagram.com/joelharries.strengthsolution/



Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/ 

As an aside - The Podcast server asked to write our show-notes... here they are 😂

Have you ever witnessed an amateur rugby player's metamorphosis into a strength and conditioning guru? This time on Rugby Muscle Podcast, we're graced by the presence of Joel Harris from Strength Solution. He pulls back the curtain on his personal evolution within the sport, shedding light on the stark contrasts between professional and grassroots training. His narrative is a gripping one, shaped by his family's deep rugby roots and his unabating quest to enhance training approaches across all levels.

Joel and I get candid about the rigorous discipline required to excel both on the pitch and in life, reflecting on the transformative journey from casual gym-goer to disciplined athlete. We take a critical look at the flood of fitness advice on social media, dissecting how the quest for quick fixes and sensationalism can lead many astray. There’s an art to navigating these waters, and we’re here to chart the course, discussing the need for training regimens that honor the individuality of each player’s journey.

Wrapping up our discussion, we delve into the intricacies of programming for rugby fitness, stressing the importance of data in driving coaching decisions and athlete progress. It's not just about lifting heavy; we analyze the nuances of key lifts and how they can be powerful indicators of overall performance enhancement. As we consider off-season training strategies and the vital role of setting measurable goals, we leave no stone unturned, providing listeners with a holistic view of what it takes to reach the pinnacle of rugby strength and conditioning.

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14939011 Tue, 23 Apr 2024 07:00:00 +0100 4167 7 24 full false 5 Rules to Fix Your Nutrition for Rugby Performance 5 Rules to Fix Your Nutrition for Rugby Performance 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 goals


0.00 - Intro

1.05 - Food is Everything

3.09 - Rule 1 (BIG)

5.23 - Story time

10.54 - Rule 2

13.45 - Rule 3

16.27 - Rule 4

19.52 - Rule 5

22.22 - Wrap up.. thank you!


Rugby Muscle Elite 1on1 Coaching

https://rugby-muscle.com/elite/



For The Rugby Athlete Blueprint

https://rugby-muscle.com/14DRAB



Team Rugby Muscle

https://rugbymuscle.programs.app/

Support the show

]]> 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 goals


0.00 - Intro

1.05 - Food is Everything

3.09 - Rule 1 (BIG)

5.23 - Story time

10.54 - Rule 2

13.45 - Rule 3

16.27 - Rule 4

19.52 - Rule 5

22.22 - Wrap up.. thank you!


Rugby Muscle Elite 1on1 Coaching

https://rugby-muscle.com/elite/



For The Rugby Athlete Blueprint

https://rugby-muscle.com/14DRAB



Team Rugby Muscle

https://rugbymuscle.programs.app/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14868571 Thu, 11 Apr 2024 06:00:00 +0100 1370 7 23 full false Should Fitness Be Done at Rugby Training?! Coaching Discussion w/ Colin Johnson Should Fitness Be Done at Rugby Training?! Coaching Discussion w/ Colin Johnson 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 Introduction
2:00 Coaching styles and why it's important
5:00 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

]]> 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 Introduction
2:00 Coaching styles and why it's important
5:00 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

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14819032 Thu, 04 Apr 2024 04:00:00 +0100 4598 7 22 full false Lessons from coaching Huge Fat-Loss Transformations (PODCAST ONLY repost) Lessons from coaching Huge Fat-Loss Transformations (PODCAST ONLY repost) All about the foundational things if you really want to lose fat, gain muscle and look better this summer!

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

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 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> TJ Jankowski Buzzsprout-14811588 Tue, 02 Apr 2024 07:00:00 +0100 1790 7 21 full false 10 Training Tips for Rugby Players Short on Time - Be Efficient with Rugby S&C 10 Training Tips for Rugby Players Short on Time - Be Efficient with Rugby S&C 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 Intro
2.49 Save time w/ Warm Up
5.00 Use Density Training
7.36 Contrast Training
9.48 Timed rest periods
11.46 Supersets, Bi-Sets, Giant Sets
13.50 Myo-Reps
17.10 Focussed Time Blocks
18.45 Big Conditioning Tip
20.49 Isolation Work
22.30 The MOST IMPORTANT TIP



Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://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 Intro
2.49 Save time w/ Warm Up
5.00 Use Density Training
7.36 Contrast Training
9.48 Timed rest periods
11.46 Supersets, Bi-Sets, Giant Sets
13.50 Myo-Reps
17.10 Focussed Time Blocks
18.45 Big Conditioning Tip
20.49 Isolation Work
22.30 The MOST IMPORTANT TIP



Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14741172 Fri, 22 Mar 2024 00:00:00 +0000 1519 7 20 full false How To Get FASTER For Rugby - Develop Real Game Speed in 20 minutes! How To Get FASTER For Rugby - Develop Real Game Speed in 20 minutes! 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 Coaching
https://rugby-muscle.com/elite/


Team Rugby Muscle - Year-round world-class Rugby S&C for all situations
https://rugbymuscle.programs.app/


To join the next free Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

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 Coaching
https://rugby-muscle.com/elite/


Team Rugby Muscle - Year-round world-class Rugby S&C for all situations
https://rugbymuscle.programs.app/


To join the next free Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14681811 Wed, 13 Mar 2024 08:00:00 +0000 1184 7 19 full false Top 5 Power Training Methods for Rugby Players Top 5 Power Training Methods for Rugby Players 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 them
Please help the show grow by giving us a 5 star review, thumbs up and saying hi in the comments
The 5 methods will be revealed through the video, but may include plyometrics, olympic lifting, contrast training, alactic intervals and ballistic training.

0:00 Intro
3:25 Method 1
8:45 Method 2
11:07 Method 3
14:34 Method 4
16:45 Method 5
19:12 What about bands and chains?

To get REEEALLY powerful, check the links below and join the revolution:

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


Team Rugby Muscle - Year-round world-class Rugby S&C for all situations
https://rugbymuscle.programs.app/


To join the next free Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB




Support 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 them
Please help the show grow by giving us a 5 star review, thumbs up and saying hi in the comments
The 5 methods will be revealed through the video, but may include plyometrics, olympic lifting, contrast training, alactic intervals and ballistic training.

0:00 Intro
3:25 Method 1
8:45 Method 2
11:07 Method 3
14:34 Method 4
16:45 Method 5
19:12 What about bands and chains?

To get REEEALLY powerful, check the links below and join the revolution:

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


Team Rugby Muscle - Year-round world-class Rugby S&C for all situations
https://rugbymuscle.programs.app/


To join the next free Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB




Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14630145 Tue, 05 Mar 2024 06:00:00 +0000 1314 7 18 full false Principles to Train POWER for Rugby - a Practical Guide Principles to Train POWER for Rugby - a Practical Guide 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. Enjoy

To get REEEALLY powerful, check the links below and join the revolution:

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


Team Rugby Muscle - Year-round world-class Rugby S&C for all situations
https://rugbymuscle.programs.app/


To join the next free Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Support 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. Enjoy

To get REEEALLY powerful, check the links below and join the revolution:

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


Team Rugby Muscle - Year-round world-class Rugby S&C for all situations
https://rugbymuscle.programs.app/


To join the next free Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14590058 Wed, 28 Feb 2024 00:00:00 +0000 1368 7 17 full false Getting Big and Strong for Rugby - THERE ARE NO SECRETS Getting Big and Strong for Rugby - THERE ARE NO SECRETS 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 today


Rugby Muscle Elite 1on1 Coaching

https://rugby-muscle.com/elite/





For The Rugby Athlete Blueprint

https://rugby-muscle.com/14DRAB





Team Rugby Muscle

https://rugbymuscle.programs.app/

Support 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 today


Rugby Muscle Elite 1on1 Coaching

https://rugby-muscle.com/elite/





For The Rugby Athlete Blueprint

https://rugby-muscle.com/14DRAB





Team Rugby Muscle

https://rugbymuscle.programs.app/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14544693 Wed, 21 Feb 2024 09:00:00 +0000 1525 7 16 full false Q&A - Are Mile Times Good for Rugby? Hypertrophy vs strength AND MORE! Q&A - Are Mile Times Good for Rugby? Hypertrophy vs strength AND MORE! 🎥 LIVE Q&A February Edition!
Join us for a live Q&A session in February where we'll be answering ALL your questions...

In Today's Episode:

00:00 Intro
02:44 Do my old times have any meaningful translation to rugby performance?
07:20 If done at the correct intensity, should you be able to do aerobic sessions on consecutive days or even on the same days as a strength session without the, that being detrimental to the entire process?
13:34 What split do you recommend on a weekly basis, crossfit, cardio, weight training?
15:35 For H I C T. Could you do walking up and down stairs in the house? Just thinking of adaptations if I have a limited kit.
20:49 Could you just briefly go over movement quality and what it means in terms of training?
21:06 Athleticism is basically movement control


(comment bellow and you will be answered in the next live!)


Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/


Support the show

]]> 🎥 LIVE Q&A February Edition!
Join us for a live Q&A session in February where we'll be answering ALL your questions...

In Today's Episode:

00:00 Intro
02:44 Do my old times have any meaningful translation to rugby performance?
07:20 If done at the correct intensity, should you be able to do aerobic sessions on consecutive days or even on the same days as a strength session without the, that being detrimental to the entire process?
13:34 What split do you recommend on a weekly basis, crossfit, cardio, weight training?
15:35 For H I C T. Could you do walking up and down stairs in the house? Just thinking of adaptations if I have a limited kit.
20:49 Could you just briefly go over movement quality and what it means in terms of training?
21:06 Athleticism is basically movement control


(comment bellow and you will be answered in the next live!)


Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/


Support the show

]]> TJ Jankowski Buzzsprout-14514648 Fri, 16 Feb 2024 05:00:00 +0000 1344 rugby muscle,live qea,rugby,rugby muscle podcast,rugby renegade,rugby fitness,rugby conditioning,rugby s&c,rugby gym,rugby strength coach,rugby strength workout,rugby strength training,rugby podcast,strength and conditioning,rugby explosive,rugby training 7 15 full false TRAIN TO BE A RUGBY ATHLETE - 5 Simple Ways To Improve Your Movement/Athleticism TRAIN TO BE A RUGBY ATHLETE - 5 Simple Ways To Improve Your Movement/Athleticism 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 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://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 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/



Support the show

]]> TJ Jankowski Buzzsprout-14493730 Wed, 14 Feb 2024 00:00:00 +0000 1459 Descript,athletic endurance training,rugby athleticism,rugby muscle training,strength training,strength and conditioning,rugby strength training,rugby strength and conditioning,strength training for rugby,strength and conditioning coach,rugby training spe 7 14 full false Brutal Fitness Work Isn’t Actually Getting You Fit - Here’s Why Brutal Fitness Work Isn’t Actually Getting You Fit - Here’s Why 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 methods

To get REEEALLY fit, click the links below

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://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 methods

To get REEEALLY fit, click the links below

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14431070 Tue, 06 Feb 2024 00:00:00 +0000 1338 Rugby muscle,performance,conditioning,fitness,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby renegade,rugby strength coach,hooker training,flanker training,prop training,strength and conditioning,rugby strength train 7 13 full false The 4 Conditioning Methods I use to develop ELITE Rugby Fitness The 4 Conditioning Methods I use to develop ELITE Rugby Fitness 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 later


Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/




For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB




Team Rugby Muscle
https://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 later


Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/




For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB




Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14404244 Tue, 30 Jan 2024 09:00:00 +0000 1620 7 12 full false The ONLY way to Everything Rugby S&C (Strength, Fitness, Speed etc) The ONLY way to Everything Rugby S&C (Strength, Fitness, Speed etc) 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 specific


Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://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 specific


Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14332087 Tue, 23 Jan 2024 00:00:00 +0000 1590 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby renegade,rugby strength coach,rugby strength training,rugby workout,rugby strength and conditioning,rugby s&c p 7 11 full false Train for Your Rugby Position? Cardio before Weights? Tracking Macros? Q&A Podcast Train for Your Rugby Position? Cardio before Weights? Tracking Macros? Q&A Podcast Today's episode is a Q&A episode with questions coming in from listeners. How to change your workouts for your position? should you do cardio before weights? How to lose fat but keep muscle whilst eating cafeteria food?
Enjoy!

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

0:00 Intro
1:00 What adjustment of training should I make when I change position from winger to back row?
12:30 The S&C coach at my club has us do intense cardio blocks then straight into the weight room afterwards. I would do weights prior to conditioning to maximise my lifts if I had the chance. Does it really matter which way round these activities are performed if performed in the same session?
16:45 How would you recommend to try lose body fat whike keeping muscle? But I live on campus where all my meals are cooked for me so it is hard to know what the macros are.

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Today's episode is a Q&A episode with questions coming in from listeners. How to change your workouts for your position? should you do cardio before weights? How to lose fat but keep muscle whilst eating cafeteria food?
Enjoy!

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Team Rugby Muscle
https://rugbymuscle.programs.app/

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

0:00 Intro
1:00 What adjustment of training should I make when I change position from winger to back row?
12:30 The S&C coach at my club has us do intense cardio blocks then straight into the weight room afterwards. I would do weights prior to conditioning to maximise my lifts if I had the chance. Does it really matter which way round these activities are performed if performed in the same session?
16:45 How would you recommend to try lose body fat whike keeping muscle? But I live on campus where all my meals are cooked for me so it is hard to know what the macros are.

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14332081 Thu, 18 Jan 2024 06:00:00 +0000 1260 7 10 full false How to Build Athleticism for Rugby (at ANY age!) How to Build Athleticism for Rugby (at ANY age!) Most people train in the gym to be better in the gym, but to build athleticism we need to take a different approach. In this episode expect to learn how to build athleticism that you will see on the rugby pitch and will improve your game.

We will look into what makes training this way different (better) and what you should be doing with your training. Enjoy

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Most people train in the gym to be better in the gym, but to build athleticism we need to take a different approach. In this episode expect to learn how to build athleticism that you will see on the rugby pitch and will improve your game.

We will look into what makes training this way different (better) and what you should be doing with your training. Enjoy

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14310750 Mon, 15 Jan 2024 09:00:00 +0000 1360 7 9 full false Combine Rugby with Bodybuilding - My Methods and Thoughts Combine Rugby with Bodybuilding - My Methods and Thoughts I get it, you want to get jacked, you wanna grow muscle, as an unknown philosipher once stated "everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy ass weights"... well, you my friend do wanna lift those heavy ass weights. You know this will help your rugby too. But how much will it help? Especially when you're dealing with intense training, games and limited time in the gym. Well, this podcast will dive into exactly what you should be considering when pursuing these 2 tough hobbies.

Get in the best shape for rugby:
https://rugbymuscle.programs.app/

Access the next intake of our free blueprint course
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Support the show

]]> I get it, you want to get jacked, you wanna grow muscle, as an unknown philosipher once stated "everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy ass weights"... well, you my friend do wanna lift those heavy ass weights. You know this will help your rugby too. But how much will it help? Especially when you're dealing with intense training, games and limited time in the gym. Well, this podcast will dive into exactly what you should be considering when pursuing these 2 tough hobbies.

Get in the best shape for rugby:
https://rugbymuscle.programs.app/

Access the next intake of our free blueprint course
https://rugby-muscle.com/14DRAB

Rugby Muscle Elite 1on1 Coaching
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]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14283967 Fri, 12 Jan 2024 06:00:00 +0000 1188 7 8 full false 5 Conditioning Areas Rugby Players MUST Train 5 Conditioning Areas Rugby Players MUST Train A crucial episode in understanding what you need to train in order to improve your physical capability or "strength and conditioning" for rugby. You'll understand the 5 areas that you can train, why and ways to train those... enjoy!

Learn how to train these 5 elements in The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Team Rugby Muscle
https://rugbymuscle.programs.app/

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

0:00 Intro
3:11 The 5 areas of conditioning to train for rugby
6:10 Aerobic Conditioning
9:36 Strength and size
12:07 Movement Quality
15:20 Speed
18:26 Explosive Power
19:58 Conclusion

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]]> A crucial episode in understanding what you need to train in order to improve your physical capability or "strength and conditioning" for rugby. You'll understand the 5 areas that you can train, why and ways to train those... enjoy!

Learn how to train these 5 elements in The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

Team Rugby Muscle
https://rugbymuscle.programs.app/

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

0:00 Intro
3:11 The 5 areas of conditioning to train for rugby
6:10 Aerobic Conditioning
9:36 Strength and size
12:07 Movement Quality
15:20 Speed
18:26 Explosive Power
19:58 Conclusion

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14276635 Tue, 09 Jan 2024 07:00:00 +0000 1370 7 7 full false How to Improve Every Single Week of the Year How to Improve Every Single Week of the Year Today we build off of last week's goal-setting mindset and explore one of the most powerful (and understated) processes you can do... setting and tracking performance goals! Learn about the benefits of how to this exact process, why it can benefit your physique, performance and skillset for rugby, and how to adjust for success and failure. 
Let us know how you enjoy the show


Rugby Muscle Elite 1on1 Coaching

https://rugby-muscle.com/elite/



For The Rugby Athlete Blueprint

https://rugby-muscle.com/14DRAB



Team Rugby Muscle

https://rugbymuscle.programs.app/

Support the show

]]> Today we build off of last week's goal-setting mindset and explore one of the most powerful (and understated) processes you can do... setting and tracking performance goals! Learn about the benefits of how to this exact process, why it can benefit your physique, performance and skillset for rugby, and how to adjust for success and failure. 
Let us know how you enjoy the show


Rugby Muscle Elite 1on1 Coaching

https://rugby-muscle.com/elite/



For The Rugby Athlete Blueprint

https://rugby-muscle.com/14DRAB



Team Rugby Muscle

https://rugbymuscle.programs.app/

Support the show

]]> TJ Jankowski Buzzsprout-14245683 Thu, 04 Jan 2024 09:00:00 +0000 1374 rugby, Rugby muscle,rugby training,rugby strength,tj,rugby podcast,rugby muscle podcast,rugby strength coach,rugby conditioning,rugby fitness,rugby strength and conditioning, 7 6 full false Why Clarity is Everything for Your Mindset! A New Twist on Goal Setting for Rugby Players Why Clarity is Everything for Your Mindset! A New Twist on Goal Setting for Rugby Players Ok, this is the first stage of how to seemingly develop discipline, motivation and consistency. It's not your normal type of goal setting but it works. Genuinely if you stick with this process, you will make amazing progress over the course of a year. Give this a go and put your goals and tactics in the comments!


Rugby Muscle Elite 1on1 Coaching

https://rugby-muscle.com/elite/



For The Rugby Athlete Blueprint

https://rugby-muscle.com/14DRAB



Team Rugby Muscle

https://rugbymuscle.programs.app/

Support the show

]]> Ok, this is the first stage of how to seemingly develop discipline, motivation and consistency. It's not your normal type of goal setting but it works. Genuinely if you stick with this process, you will make amazing progress over the course of a year. Give this a go and put your goals and tactics in the comments!


Rugby Muscle Elite 1on1 Coaching

https://rugby-muscle.com/elite/



For The Rugby Athlete Blueprint

https://rugby-muscle.com/14DRAB



Team Rugby Muscle

https://rugbymuscle.programs.app/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14198530 Wed, 27 Dec 2023 06:00:00 +0000 1806 7 5 full false Maximizing In-Season Results, Losing Size to Get Fitter, Deloads, and More Training Questions Answered Maximizing In-Season Results, Losing Size to Get Fitter, Deloads, and More Training Questions Answered Alright we're steamrolling through with these now with the first Q&A episode of the new season. Today's episode will cover many interesting topics and provide value to you rugby fellas.  We'll discuss how to train over the Holidy period, you you should approach Deload weeks, why prioritising conditioning over "size" is a good idea, but perhaps not even a necessary endeavor and whether position-specific fitness matters. Enjoy!

0:00 Intro
1:30 Merry Christmas
3:00 Q&A Ask Questions in the comments
5:00 How to train over the Holiday period
9:30 Deload weeks... Reduced volume or reduced intensity/ weight
Good to hear the podcast is back! For a future Q&A, in-season I struggle to recover after a rugby game and am sore until Tuesday. How should I format my lifting to maximise progress Tue-Thurs?
20:45 Is sacrificing a bit of size 6th 98kg outside center, worth the pay off for a better CV system
24:00 At amateur level how much does “position specific fitness” matter?



Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Alright we're steamrolling through with these now with the first Q&A episode of the new season. Today's episode will cover many interesting topics and provide value to you rugby fellas.  We'll discuss how to train over the Holidy period, you you should approach Deload weeks, why prioritising conditioning over "size" is a good idea, but perhaps not even a necessary endeavor and whether position-specific fitness matters. Enjoy!

0:00 Intro
1:30 Merry Christmas
3:00 Q&A Ask Questions in the comments
5:00 How to train over the Holiday period
9:30 Deload weeks... Reduced volume or reduced intensity/ weight
Good to hear the podcast is back! For a future Q&A, in-season I struggle to recover after a rugby game and am sore until Tuesday. How should I format my lifting to maximise progress Tue-Thurs?
20:45 Is sacrificing a bit of size 6th 98kg outside center, worth the pay off for a better CV system
24:00 At amateur level how much does “position specific fitness” matter?



Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14185199 Fri, 22 Dec 2023 05:00:00 +0000 1817 7 4 full false How You MUST Approach Your Rugby S&C - Building from ground zero How You MUST Approach Your Rugby S&C - Building from ground zero Today's podcast is a discussion of how you need to approach your S&C, building from the ground up instead of copying and pasting other programs and hoping they'll work.

Obviously this is a difficult process but in today's podcast we'll start the journey!
Learn the physical capacities you must train for and why, how to organize your training and how to be specific and simplify your training to be as efficient as possible.

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/



Support the show

]]> Today's podcast is a discussion of how you need to approach your S&C, building from the ground up instead of copying and pasting other programs and hoping they'll work.

Obviously this is a difficult process but in today's podcast we'll start the journey!
Learn the physical capacities you must train for and why, how to organize your training and how to be specific and simplify your training to be as efficient as possible.

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/



Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14172381 Tue, 19 Dec 2023 10:00:00 +0000 1409 7 3 full false Top 5 S&C Mistakes Amateur Rugby Players Make (number 4 will shock you 👀) Top 5 S&C Mistakes Amateur Rugby Players Make (number 4 will shock you 👀) Today's first podcast addresses the 5 biggest and most common mistakes that amateur rugby players make with their strength and conditioning. Why these mistakes occur so often and why they need to be corrected. Enjoy!

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Today's first podcast addresses the 5 biggest and most common mistakes that amateur rugby players make with their strength and conditioning. Why these mistakes occur so often and why they need to be corrected. Enjoy!

Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/

Support the show

]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-14146564 Thu, 14 Dec 2023 11:00:00 +0000 1980 7 2 full false THE ALL NEW RUGBY MUSCLE PODCAST - An Introduction & why you should listen THE ALL NEW RUGBY MUSCLE PODCAST - An Introduction & why you should listen Introducing the brand new season of the Rugby Muscle Podcast, why you should listen, and how social media might not be the best thing to help you with your training.... ENJOY

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/



Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Support the show

]]> Introducing the brand new season of the Rugby Muscle Podcast, why you should listen, and how social media might not be the best thing to help you with your training.... ENJOY

For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB


Team Rugby Muscle
https://rugbymuscle.programs.app/



Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/

Support the show

]]> TJ Jankowski Buzzsprout-14111717 Fri, 08 Dec 2023 10:00:00 +0000 907 rugby, fitness, social media, strength, program, training, weights, conditioning 7 1 full false Who Will Create History?! Rugby World Cup Final Prediction and Preview Who Will Create History?! Rugby World Cup Final Prediction and Preview Time for the final, I give my preview of this epic final, and try to predict a winner. Enjoy!




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https://rugbymuscle.programs.app/



Support the show

]]> Time for the final, I give my preview of this epic final, and try to predict a winner. Enjoy!




Apply for coaching using the link below


 https://rugby-muscle.com/rme-pre/


Sign up for the latest rugby muscle program when it launches
https://rugbymuscle.programs.app/



Support the show

]]> TJ Jankowski Buzzsprout-13856538 Fri, 27 Oct 2023 09:00:00 +0100 1507 full false Unforgettable Rugby World Cup Quarter Finals in Review Unforgettable Rugby World Cup Quarter Finals in Review The rugby world cup quarter finals were epic. I reflect on the games, the epic New Zealand win over Ireland, the brutal Springbok win over France and the English and Argentinian clinical wins.
My predictions were all over the place, so I'd like to reflect on the All Black's progress, where Ireland and France go from here and what South Africa are doing and why it's so special.

Support the show

]]> The rugby world cup quarter finals were epic. I reflect on the games, the epic New Zealand win over Ireland, the brutal Springbok win over France and the English and Argentinian clinical wins.
My predictions were all over the place, so I'd like to reflect on the All Black's progress, where Ireland and France go from here and what South Africa are doing and why it's so special.

Support the show

]]> TJ Jankowski Buzzsprout-13784250 Mon, 16 Oct 2023 09:00:00 +0100 2473 2 37 full false Predicting the Quarter Finals of the Rugby World Cup Predicting the Quarter Finals of the Rugby World Cup In this video, I'm predicting the quarter finals of the Rugby World Cup 2023. Who'll make it to the semis? 


Apply Rugby Muscle Online 1on1 Coaching for your S&C:

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For news on all new Rugby Muscle Programs


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]]> In this video, I'm predicting the quarter finals of the Rugby World Cup 2023. Who'll make it to the semis? 


Apply Rugby Muscle Online 1on1 Coaching for your S&C:

Join The Rugby Muscle DISCORD

Follow us on Instagram:

For news on all new Rugby Muscle Programs


Support the show

]]> TJ Jankowski Buzzsprout-13760684 Thu, 12 Oct 2023 00:00:00 +0100 1778 Rugby muscle,rugby training,rugby coach,rugby podcast,rugby muscle podcast,rugby world cup 2023,world rugby,rugby world cup,rugby analyst,two cents rugby,rugby pod,rugby world cup 2023 predictions,rugby europe,rwc,rugby review,scotland rugby,england rugby 2 36 full false Stop Making Your Rugby S&C Difficult!! Stop Making Your Rugby S&C Difficult!! Apply Rugby Muscle Online 1on1 Coaching for your S&C:

Follow us on Instagram:

For news on all new Rugby Muscle Programs

Support the show

]]> Apply Rugby Muscle Online 1on1 Coaching for your S&C:

Follow us on Instagram:

For news on all new Rugby Muscle Programs

Support the show

]]> TJ Jankowski Buzzsprout-13723251 Wed, 11 Oct 2023 00:00:00 +0100 1169 Rugby muscle,rugby strength,rugby coach,rugby podcast,rugby muscle podcast,rugby conditioning,get better at rugby,rugby training,rugby strength coach,Amateur Rugby Players,fitness for rugby players,rugby fitness,tj strength,fitter for rugby,rugby s&c,rugb 2 35 full false EPIC Round 5 and Pool Stages Reflections - Rugby World Cup Review EPIC Round 5 and Pool Stages Reflections - Rugby World Cup Review The Rugby world cup pool stages are over and now we can really reflect on an epic 5 weeks of rugby that demonstrated everything great and frustrating about rugby... do you agree with my points?


Apply for coaching using the link below

 https://rugby-muscle.com/rme-pre/

Join The Rugby Muscle DISCORD
https://discord.gg/yHEsQAP6 

Sign up for the latest rugby muscle program when it launches
https://rugby-muscle.com/team/


Rugby Muscle Podcast in ALL Places

Listen on Spotify 
https://open.spotify.com/show/5AdCL6s...

Listen on Apple Podcasts 
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Listen on Google Play 
https://play.google.com/music/listen?...

Listen on Stitcher Podcasts 
https://www.stitcher.com/podcast/rugb...

Listen on Castbox
https://castbox.fm/channel/1491275?ut...

Tags:
two cents rugby, rugby muscle podcast, rugby analyst, rugby world cup 2023 tj, round 5 review, pool stage review, rugby renegade, portugal fiji, ireland scotland, England Samoa

Support the show

]]> The Rugby world cup pool stages are over and now we can really reflect on an epic 5 weeks of rugby that demonstrated everything great and frustrating about rugby... do you agree with my points?


Apply for coaching using the link below

 https://rugby-muscle.com/rme-pre/

Join The Rugby Muscle DISCORD
https://discord.gg/yHEsQAP6 

Sign up for the latest rugby muscle program when it launches
https://rugby-muscle.com/team/


Rugby Muscle Podcast in ALL Places

Listen on Spotify 
https://open.spotify.com/show/5AdCL6s...

Listen on Apple Podcasts 
https://podcasts.apple.com/podcast/no...

Listen on Google Play 
https://play.google.com/music/listen?...

Listen on Stitcher Podcasts 
https://www.stitcher.com/podcast/rugb...

Listen on Castbox
https://castbox.fm/channel/1491275?ut...

Tags:
two cents rugby, rugby muscle podcast, rugby analyst, rugby world cup 2023 tj, round 5 review, pool stage review, rugby renegade, portugal fiji, ireland scotland, England Samoa

Support the show

]]> TJ Jankowski Buzzsprout-13741745 Mon, 09 Oct 2023 10:00:00 +0100 2087 full false How Older Rugby Players Should Train (7 best tips) How Older Rugby Players Should Train (7 best tips) Macros Calculator

14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

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]]> Macros Calculator

14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

YouTube

Facebook Group

Instagram

Website with Articles

Support the show

]]> TJ Jankowski Buzzsprout-13714026 Wed, 04 Oct 2023 10:00:00 +0100 1685 Rugby muscle,rugby strength,rugby podcast,rugby muscle podcast,rugby conditioning,rugby renegade,rugby training,rugby strength coach,Amateur Rugby Players,fit rugby players,rugby fitness,fitter for rugby,rugby s&c,rugby specific,rugby strength training,ru 2 34 full false In-Season Rugby S&C - 5 MUST DOS In-Season Rugby S&C - 5 MUST DOS Macros Calculator

14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

YouTube

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Support the show

]]> Macros Calculator

14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

YouTube

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Instagram

Website with Articles

Support the show

]]> TJ Jankowski Buzzsprout-13654614 Wed, 27 Sep 2023 00:00:00 +0100 1411 Rugby muscle,rugby strength,rugby coach,rugby podcast,rugby muscle podcast,rugby conditioning,rugby renegade,rugby training,rugby strength coach,Amateur Rugby Players,fit rugby players,rugby fitness,fitter for rugby,rugby s&c,rugby specific,rugby strength 2 33 full false RWC Round 3 Full Preview - We NEED To Talk About These Games! RWC Round 3 Full Preview - We NEED To Talk About These Games! So lets talk about it, week 3 of the Rugby World Cup and 3 huge games, Ireland vs South Africa, Samoa vs Argentina, Australia vs Wales are all have big implications! I go through my previews and predictions.


Apply for coaching using the link below and I'll take care of all of that:

 https://rugby-muscle.com/rme-pre/

Join The Rugby Muscle DISCORD
https://discord.gg/yHEsQAP6 


Support the show

]]> So lets talk about it, week 3 of the Rugby World Cup and 3 huge games, Ireland vs South Africa, Samoa vs Argentina, Australia vs Wales are all have big implications! I go through my previews and predictions.


Apply for coaching using the link below and I'll take care of all of that:

 https://rugby-muscle.com/rme-pre/

Join The Rugby Muscle DISCORD
https://discord.gg/yHEsQAP6 


Support the show

]]> TJ Jankowski Buzzsprout-13638626 Fri, 22 Sep 2023 09:00:00 +0100 1237 full false Rugby Physique Goals for Your Position (Bodyfat % and Muscle) Rugby Physique Goals for Your Position (Bodyfat % and Muscle) Macros Calculator

14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

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Support the show

]]> Macros Calculator

14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

YouTube

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Instagram

Website with Articles

Support the show

]]> TJ Jankowski Buzzsprout-13609923 Wed, 20 Sep 2023 00:00:00 +0100 1490 Rugby muscle,rugby strength,rugby coach,rugby podcast,rugby muscle podcast,rugby conditioning,rugby renegade,get better at rugby,rugby training,rugby strength coach,Conditioning Mistakes,Amateur Rugby Players,fitness for rugby players,fit rugby players,ru 6 31 full false Week 2 Preview! Uruguay Reaction, the BIG "Tier 2" and Red Card Problems Week 2 Preview! Uruguay Reaction, the BIG "Tier 2" and Red Card Problems Join The Rugby Muscle DISCORD

Create Your Rugby Strength and Conditioning Program

Macros Calculator

14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

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Support the show

]]> Join The Rugby Muscle DISCORD

Create Your Rugby Strength and Conditioning Program

Macros Calculator

14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

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Support the show

]]> TJ Jankowski Buzzsprout-13595876 Fri, 15 Sep 2023 12:00:00 +0100 1469 Rugby muscle,rugby,rugby union,rugby training,tj,rugby podcast,rugby muscle podcast,rugby world cup 2023,world rugby,tier 1 rugby,tier 2 rugby,rugby world cup review,rugby reaction,the breakdown,rugby analyst,two cents rugby,scotland rugby,rugby world cup 6 30 full false Here's What You're NOT Being Told About Gaining Muscle for Rugby Here's What You're NOT Being Told About Gaining Muscle for Rugby Create Your Rugby Strength and Conditioning Program

Macros Calculator 

14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

YouTube

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THE Rugby Conditioning Guide

Support the show

]]> Create Your Rugby Strength and Conditioning Program

Macros Calculator 

14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

YouTube

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Instagram

Website with Articles

THE Rugby Conditioning Guide

Support the show

]]> TJ Jankowski Buzzsprout-13526642 Thu, 14 Sep 2023 00:00:00 +0100 1643 Descript,Rugby muscle,rugby strength,rugby coach,rugby podcast,rugby muscle podcast,rugby conditioning,rugby renegade,get better at rugby,rugby training,rugby strength coach,Conditioning Mistakes,Amateur Rugby Players,fitness for rugby players,fit rugby p 6 29 full false Rugby World Cup Week 1 - 2 Big Takeaways (This MUST Change) Rugby World Cup Week 1 - 2 Big Takeaways (This MUST Change) Giving my thoughts and reactions to the first week of the rugby world cup.

If you want someone to guide you through everything you need to elliminate confusion, overwhelm and wasted time, whilst getting the most efficient rugby S&C done check out:
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


Join The Rugby Muscle DISCORD
https://discord.gg/yHEsQAP6 

Follow Us on Instagram
instagram.com/rugbymuscle

Support the show

]]> Giving my thoughts and reactions to the first week of the rugby world cup.

If you want someone to guide you through everything you need to elliminate confusion, overwhelm and wasted time, whilst getting the most efficient rugby S&C done check out:
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/


Join The Rugby Muscle DISCORD
https://discord.gg/yHEsQAP6 

Follow Us on Instagram
instagram.com/rugbymuscle

Support the show

]]> TJ Jankowski Buzzsprout-13568187 Mon, 11 Sep 2023 10:00:00 +0100 1262 rugby, Rugby muscle,rugby training,rugby strength,tj,rugby podcast,rugby muscle podcast,rugby strength coach,rugby conditioning,rugby fitness,rugby strength and conditioning, rugby world cup, rugby world cup 2023, pro rugby 6 30 bonus false World Cup Round 1 Preview w/ Someone Outside of the Rugby Bubble (it's Alex) World Cup Round 1 Preview w/ Someone Outside of the Rugby Bubble (it's Alex) 14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

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THE Rugby Conditioning Guide

Support the show

]]> 14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

YouTube

Facebook Group

Instagram

Website with Articles

THE Rugby Conditioning Guide

Support the show

]]> TJ Jankowski Buzzsprout-13546837 Thu, 07 Sep 2023 10:00:00 +0100 3122 Rugby muscle,rugby strength,rugby coach,rugby podcast,rugby muscle podcast,rugby conditioning,rugby renegade,get better at rugby,predictions for 2023 rugby world cup,rugby world cup 2023,rugby world cup predictions,rugby world cup predictor 2023,rugby wor 6 29 full false I Structure 95% of Rugby Gym Sessions Like This - MAXIMUM EFFICIENCY I Structure 95% of Rugby Gym Sessions Like This - MAXIMUM EFFICIENCY 14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

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THE Rugby Conditioning Guide

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]]> 14-Day Launchpad Rugby Strength & Conditioning Experience

S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid

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THE Rugby Conditioning Guide

Support the show

]]> TJ Jankowski Buzzsprout-13525910 Tue, 05 Sep 2023 00:00:00 +0100 1531 Descript,Rugby muscle,rugby training,rugby strength,rugby muscle podcast,rugby strength coach,rugby conditioning,rugby fitness,rugby strength training,rugby training workout,rugby strength and conditioning,rugby fitness training,rugby training program,rug 6 28 full false Simulating the Rugby World Cup 10 Million Times... Who Wins? My Reaction Simulating the Rugby World Cup 10 Million Times... Who Wins? My Reaction So the guys at STATS Perform have used data from Opta and ran this crazy rugby world cup simultion. Showing Ireland being ever-so-slight favourites ahead of France, South Africa and New Zealand. These 4 take up over 80% of the winning chance, with Argentina, England, Australia, Scotland, Fiji and Wales all being given an outside shot... what do you think?

Let me know in the comments below...


14-Day Launchpad Rugby Strength & Conditioning Experience

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]]> So the guys at STATS Perform have used data from Opta and ran this crazy rugby world cup simultion. Showing Ireland being ever-so-slight favourites ahead of France, South Africa and New Zealand. These 4 take up over 80% of the winning chance, with Argentina, England, Australia, Scotland, Fiji and Wales all being given an outside shot... what do you think?

Let me know in the comments below...


14-Day Launchpad Rugby Strength & Conditioning Experience

YouTube

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Website with Articles

THE Rugby Conditioning Guide

Support the show

]]> TJ Jankowski Buzzsprout-13503198 Thu, 31 Aug 2023 12:00:00 +0100 768 Rugby muscle,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby strength coach,rugby conditioning,rugby fitness,tj strength,rugby strength training,rugby renegade,predictions for 2023 rugby world cup,rugby world cup 2023 6 27 full false Why I NEVER Program Sprint Intervals or HIIT for my Rugby Athletes Why I NEVER Program Sprint Intervals or HIIT for my Rugby Athletes Sprint intervals like coat hangers, broncos and many other variations of HIIT workouts are common place in Rugby conditioning. But I believe they shouldn't be done if you want to be a fitter, faster rugby player, this is why.



14-Day Launchpad Rugby Strength & Conditioning Experience

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]]> Sprint intervals like coat hangers, broncos and many other variations of HIIT workouts are common place in Rugby conditioning. But I believe they shouldn't be done if you want to be a fitter, faster rugby player, this is why.



14-Day Launchpad Rugby Strength & Conditioning Experience

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]]> TJ Jankowski Buzzsprout-13491163 Tue, 29 Aug 2023 16:00:00 +0100 1070 Rugby muscle,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby conditioning,rugby renegade,rugby strength coach,rugby strength training,get better at rugby,rugby training,rugby workout,tj strength,rugby strength workout,rugby strength 6 26 full false Rugby World Cup S&C - My Reaction Rugby World Cup S&C - My Reaction Looking at what some of the top teams are doing, what I like about it, what I might disagree with and what you can take out of it as an amateur player.

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]]> Looking at what some of the top teams are doing, what I like about it, what I might disagree with and what you can take out of it as an amateur player.

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]]> TJ Jankowski Buzzsprout-13458035 Thu, 24 Aug 2023 00:00:00 +0100 1763 Rugby muscle,rugby strength,rugby coach,rugby podcast,rugby muscle podcast,rugby conditioning,rugby renegade,get better at rugby,predictions for 2023 rugby world cup,rugby world cup 2023,rugby world cup predictions,rugby world cup predictor 2023,rugby wor 6 25 full false How is every Team Preparing For the World Cup?! Analysis How is every Team Preparing For the World Cup?! Analysis Lets have a look at what teams' preparation for this world cup has looked like. How long have they been together? What games are they using to get ready? What influence will this have on the Rugby World Cup itself? We'll see

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]]> Lets have a look at what teams' preparation for this world cup has looked like. How long have they been together? What games are they using to get ready? What influence will this have on the Rugby World Cup itself? We'll see

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]]> TJ Jankowski Buzzsprout-13408805 Tue, 15 Aug 2023 12:00:00 +0100 1143 rugby, Rugby muscle,rugby training,rugby strength,tj,rugby podcast,rugby muscle podcast,rugby strength coach,rugby conditioning,rugby fitness,rugby strength and conditioning, rugby world cup, rugby world cup 2023, pro rugby 6 24 full false AUGUST Q&A 🎯🔥 - New tackle laws/Overtraining/Bronco test/Progression Scheme & more! AUGUST Q&A 🎯🔥 - New tackle laws/Overtraining/Bronco test/Progression Scheme & more! 05:33 Progression scheme for strength training
14:02 Eating an estimated maintenance calories as the season begins or a slight surplus for best performance?
18:46 Chin or pull ups or lat pull down as a vertical pull exercise
20:30 What do you think about the new tackle laws implemented by the RFU for community rugby in the UK?
28:19 What bronco time do you think a 17 year old second row should be aiming for
28:48 If you could pick any team to train with based on the exotic location or facilities, who are you picking?
31:16 Is the Bronco a good thing?
33:32 Do you think 7 low intensity runs in combination with 3 to 4 strength sessions a week? is overtraining.
36:37 Swimming a good conditioning session for rugby?
39:52 Fitness for under 14s, under 16s, particularly in the off season

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]]> 05:33 Progression scheme for strength training
14:02 Eating an estimated maintenance calories as the season begins or a slight surplus for best performance?
18:46 Chin or pull ups or lat pull down as a vertical pull exercise
20:30 What do you think about the new tackle laws implemented by the RFU for community rugby in the UK?
28:19 What bronco time do you think a 17 year old second row should be aiming for
28:48 If you could pick any team to train with based on the exotic location or facilities, who are you picking?
31:16 Is the Bronco a good thing?
33:32 Do you think 7 low intensity runs in combination with 3 to 4 strength sessions a week? is overtraining.
36:37 Swimming a good conditioning session for rugby?
39:52 Fitness for under 14s, under 16s, particularly in the off season

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]]> TJ Jankowski Buzzsprout-13361899 Fri, 11 Aug 2023 00:00:00 +0100 2611 Rugby muscle,rugby training,rugby strength,tj,rugby podcast,rugby muscle podcast,rugby strength coach,rugby conditioning,rugby fitness,rugby strength and conditioning,tj strength,rugby gym,strength training for rugby,rugby strength training,rugby renegade 6 23 full false The BIG Conditioning Mistakes Amateur Rugby Players are Making The BIG Conditioning Mistakes Amateur Rugby Players are Making Get Fit For Rugby

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]]> Get Fit For Rugby

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]]> TJ Jankowski Buzzsprout-13370220 Thu, 10 Aug 2023 00:00:00 +0100 1595 Rugby muscle,rugby strength,rugby coach,rugby podcast,rugby muscle podcast,rugby conditioning,rugby renegade,get better at rugby,rugby training,rugby strength coach,Conditioning Mistakes,Amateur Rugby Players,fitness for rugby league,fitness for rugby pla 6 24 full false The Rugby World Cup Contenders - What can each team expect going in? The Rugby World Cup Contenders - What can each team expect going in? After getting in trouble with a lot of fans last week, I thought that a better way to preview the World Cup contenders was to arrange the countries into different tiers or bands. What those tiers and bands mean and what teams are where are all here.
Let me know what you think

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]]> After getting in trouble with a lot of fans last week, I thought that a better way to preview the World Cup contenders was to arrange the countries into different tiers or bands. What those tiers and bands mean and what teams are where are all here.
Let me know what you think

- Got something different join my predictor pool here: 
or by downloading the Superbru app and searching for the pool with

14-Day Launchpad Rugby Strength & Conditioning Experience

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]]> TJ Jankowski Buzzsprout-13362548 Tue, 08 Aug 2023 00:00:00 +0100 1397 Rugby muscle,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby strength coach,rugby conditioning,tj strength,rugby renegade,get better at rugby,predictions for 2023 rugby world cup,rugby world cup 2023,rugby world cup p 6 22 full false 5 "Facts" About Pro Rugby Players that You Must Understand 5 "Facts" About Pro Rugby Players that You Must Understand
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]]>
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]]> TJ Jankowski Buzzsprout-13287905 Tue, 01 Aug 2023 00:00:00 +0100 1688 Rugby muscle,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby strength coach,rugby conditioning,rugby fitness,tj strength,rugby strength training,get better at rugby,rugby world cup predictions,rugby world cup predicto 6 21 full false Who’s going to win it? My Full Rugby World Cup prediction break down Who’s going to win it? My Full Rugby World Cup prediction break down In this Rugby Muscle Podcast, I predict exactly how I think the pool stages, the knockouts and the winners of the Rugby World Cup 2023 will shape up.


Got something different join my predictor pool here!!!
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]]> In this Rugby Muscle Podcast, I predict exactly how I think the pool stages, the knockouts and the winners of the Rugby World Cup 2023 will shape up.


Got something different join my predictor pool here!!!
or by downloading the Superbru app and searching for the pool with code: daftslav

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]]> TJ Jankowski Buzzsprout-13270313 Tue, 25 Jul 2023 00:00:00 +0100 1299 Rugby muscle,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby strength coach,rugby conditioning,rugby fitness,tj strength,rugby gym,rugby strength training,rugby renegade,get better at rugby,Predicting the World Cup,pr 6 20 full false A Discussion on what is needed to progress in your rugby S&C w/ Alex Miller A Discussion on what is needed to progress in your rugby S&C w/ Alex Miller In this episode of the Rugby Muscle Podcast, OG Alex Miller of Kabuki Strength joins to chat about World Cup predictions, what it takes to get stronger and become better as a rugby player.

Enjoy!

Alex’s stuff bruv

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]]> In this episode of the Rugby Muscle Podcast, OG Alex Miller of Kabuki Strength joins to chat about World Cup predictions, what it takes to get stronger and become better as a rugby player.

Enjoy!

Alex’s stuff bruv

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]]> TJ Jankowski Buzzsprout-13201913 Tue, 11 Jul 2023 14:00:00 +0100 3957 aRugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby S&C,tj strength,rugby strength training,rugby fitness,rugby strength and conditioning, 6 19 full false JULY Q&A 🎯🔥 | Energy Replenishment, How to Improve Recovery, Speed Session AND MORE! JULY Q&A 🎯🔥 | Energy Replenishment, How to Improve Recovery, Speed Session AND MORE! 14-Day Launchpad Rugby Strength & Conditioning Experience

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]]> 14-Day Launchpad Rugby Strength & Conditioning Experience

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]]> TJ Jankowski Buzzsprout-13200535 Tue, 11 Jul 2023 08:00:00 +0100 2397 Rugby muscle,fitness,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby strength coach,rugby conditioning,rugby fitness,rugby strength and conditioning,tj strength,strength training,rugby gym,strength training for rugby, 6 18 full false How Many Days a Week Should You Lift For Rugby - Best Training Split How Many Days a Week Should You Lift For Rugby - Best Training Split DISCOUNT CODE FOR TEAM RUGBY MUSCLE - commit15 for 15% off

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]]> DISCOUNT CODE FOR TEAM RUGBY MUSCLE - commit15 for 15% off

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]]> TJ Jankowski Buzzsprout-13163282 Wed, 05 Jul 2023 07:00:00 +0100 1977 Rugby muscle,fitness,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby strength coach,rugby conditioning,rugby fitness,rugby strength and conditioning,tj strength,strength training,rugby gym,strength training for rugby, 6 17 full false The Most Under-Rated Gym Exercises for Rugby Performance The Most Under-Rated Gym Exercises for Rugby Performance 5 UNCONVENTIONAL EXERCISES I Love Using With RUGBY ATHLETES

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]]> 5 UNCONVENTIONAL EXERCISES I Love Using With RUGBY ATHLETES

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]]> TJ Jankowski Buzzsprout-13073062 Tue, 20 Jun 2023 14:00:00 +0100 1461 Descript,Rugby muscle,rugby,performance,fitness,rugby union,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby strength coach,rugby conditioning,rugby fitness,rugby strength and conditioning,tj strength,strength training 6 16 full false The Most Over-rated Gym Exercises for Rugby Players The Most Over-rated Gym Exercises for Rugby Players 14-Day Launchpad Rugby Strength & Conditioning Experience

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]]> 14-Day Launchpad Rugby Strength & Conditioning Experience

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]]> TJ Jankowski Buzzsprout-12939336 Tue, 13 Jun 2023 00:00:00 +0100 1594 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby workout,rugby strength coach,rugby conditioning,rugby fitness,rugby strength and condit 6 15 full false How/Why Rugby Players Should Train the NECK How/Why Rugby Players Should Train the NECK USE THE CODE RUGBY10$ FOR 10$ OFF - The Neck X System

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]]> USE THE CODE RUGBY10$ FOR 10$ OFF - The Neck X System

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]]> TJ Jankowski Buzzsprout-12837084 Tue, 23 May 2023 00:00:00 +0100 1223 Rugby muscle,rugby training,rugby strength,rugby coach,rugby podcast,rugby muscle podcast,rugby renegade,rugby strength training,strength and conditioning,agility workout,rugby specific,rugby strength workout,rugby s&c,rugby conditioning,rugby strength co 6 14 full false Amateur Rugby Off-Season - What To Do Amateur Rugby Off-Season - What To Do 14-Day Launchpad Rugby Strength & Conditioning Experience

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]]> 14-Day Launchpad Rugby Strength & Conditioning Experience

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]]> TJ Jankowski Buzzsprout-12825504 Tue, 16 May 2023 00:00:00 +0100 1436 Rugby muscle,rugby training,rugby strength,rugby coach,rugby podcast,rugby muscle podcast,rugby renegade,rugby strength training,strength and conditioning,agility workout,rugby specific,rugby strength workout,rugby s&c,rugby conditioning,rugby strength co 6 13 full false Q&A - Off-Season Focus, Focus for NEW Players, Gaining Weight and More Q&A - Off-Season Focus, Focus for NEW Players, Gaining Weight and More 14-Day Launchpad Rugby Strength & Conditioning Experience

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]]> 14-Day Launchpad Rugby Strength & Conditioning Experience

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]]> TJ Jankowski Buzzsprout-12816384 Wed, 10 May 2023 00:00:00 +0100 2971 Rugby muscle,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby fitness training,rugby strength coach,rugby strength training,rugby strength and conditioning,ru 6 12 full true The Most UNDERRATED Rugby Fitness Session You Can Do (and Why) The Most UNDERRATED Rugby Fitness Session You Can Do (and Why) In today's episode of The Rugby Muscle Podcast, we're going to be discussing one of the most underrated sessions you can do for your rugby fitness.

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]]> In today's episode of The Rugby Muscle Podcast, we're going to be discussing one of the most underrated sessions you can do for your rugby fitness.

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]]> TJ Jankowski Buzzsprout-12738343 Tue, 02 May 2023 00:00:00 +0100 1662 Rugby muscle,rugby training,rugby strength,rugby coach,rugby podcast,rugby muscle podcast,rugby renegade,olympic lifting for rugby,rugby strength training,strength and conditioning,agility workout,rugby specific,rugby exercises in the gym,rugby strength w 5 11 full false Why You Don't Need More Ideas for Your Rugby Strength and Fitness Why You Don't Need More Ideas for Your Rugby Strength and Fitness If you're having trouble playing at your best, it might be because you're not using all of your potential. In this rugby muscle podcast, we'll walk you through different ways and things you can do to improve your rugby performance!!



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]]> If you're having trouble playing at your best, it might be because you're not using all of your potential. In this rugby muscle podcast, we'll walk you through different ways and things you can do to improve your rugby performance!!



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]]> TJ Jankowski Buzzsprout-12712210 Thu, 27 Apr 2023 00:00:00 +0100 1292 Rugby muscle,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,rugby coach,rugby podcast,rugby muscle podcast,rugby renegade,zercher reverse lunge,power snatch,rugby strength training,agility workout,rugby discussio 5 10 full false Training the Hand-Off/Fend, Tabata Sets, "Clean" vs "Dirty" Calories, Shoulder Paind and more April Q&A Training the Hand-Off/Fend, Tabata Sets, "Clean" vs "Dirty" Calories, Shoulder Paind and more April Q&A YouTube

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]]> YouTube

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]]> TJ Jankowski Buzzsprout-12624976 Tue, 11 Apr 2023 00:00:00 +0100 2599 rugby muscle,rugby fitness training,rugby muscle podcast,rugby renegade,rugby strength coach,rugby strength training,rugby podcast,rugby strength and conditioning,rugby s&c,How To Improve Rugby Fitness,fitter for rugby,tj strength,super rugby,rugby condit 5 9 full false Answering your Training and Diet Questions March Rugby Muscle Live Q&A Answering your Training and Diet Questions March Rugby Muscle Live Q&A In this episode:


03:48  Robustness circuits and when to perform them, how to perform them, which exercises have to incorporate in this kind of circuits.

12:18  I know you're a big fan of zone two conditioning. Does it help with Fat Burn two? Would zone three or four be better?

14:30 What do you think about England's number 10 choices?

22:10 Struggle to be dominant in tackles, particularly on the left shoulder repetition.

26:33 How to balance schedule, strength training, sprint training on top of building aerobic capacity?

35:50 I was wondering about your video addressing the Bronco and fitness tests. Being that rugby and game performance should be the only important yardstick. How do you measure a successful performance and progression? I've had games where I did my job and played well, but we as a team lost the game and adversely had a shock.  Butrin off because we got a w


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]]> In this episode:


03:48  Robustness circuits and when to perform them, how to perform them, which exercises have to incorporate in this kind of circuits.

12:18  I know you're a big fan of zone two conditioning. Does it help with Fat Burn two? Would zone three or four be better?

14:30 What do you think about England's number 10 choices?

22:10 Struggle to be dominant in tackles, particularly on the left shoulder repetition.

26:33 How to balance schedule, strength training, sprint training on top of building aerobic capacity?

35:50 I was wondering about your video addressing the Bronco and fitness tests. Being that rugby and game performance should be the only important yardstick. How do you measure a successful performance and progression? I've had games where I did my job and played well, but we as a team lost the game and adversely had a shock.  Butrin off because we got a w


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]]> TJ Jankowski Buzzsprout-12432101 Mon, 13 Mar 2023 19:00:00 +0000 2677 strength and conditioning,rugby,rugby strength and conditioning,rugby renegade,rugby muscle podcast,rugby strength coach,beast brigade,rugby strength training,rugby fitness,conditioning,upside strength,edt training,cardio rugby,rugby cardio,maximal aerobi 5 8 full false How To Improve Rugby Fitness (it’s not obvious!) How To Improve Rugby Fitness (it’s not obvious!) Learn How To Properly Approach Rugby Fitness in this Episode of the Rugby Muscle Podcast!

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]]> Learn How To Properly Approach Rugby Fitness in this Episode of the Rugby Muscle Podcast!

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]]> TJ Jankowski Buzzsprout-12353040 Thu, 02 Mar 2023 00:00:00 +0000 1121 rugby muscle,rugby fitness training,rugby muscle podcast,rugby renegade,rugby strength coach,rugby strength training,rugby podcast,rugby strength and conditioning,rugby s&c,How To Improve Rugby Fitness,fitter for rugby,tj strength,super rugby,rugby condit 5 7 full true Under-rated Areas of Training & Why You MUST Simplify Your Training w/ Alex Miller (RE-UPLOAD) Under-rated Areas of Training & Why You MUST Simplify Your Training w/ Alex Miller (RE-UPLOAD) This episode was re-upload to solve the audio problems.

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]]> This episode was re-upload to solve the audio problems.

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]]> TJ Jankowski Buzzsprout-12312102 Thu, 23 Feb 2023 13:00:00 +0000 3544 Descript,Under-rated Areas of Training,Simplify Your Training,rugby muscle podcast,rugby muscle applied,rugby training,ugby muscle podcast,rugby strength coach,rugby renegade,tj strength,rugby strength and conditioning,rugby strength training,rugby fitnes 5 6 full false Ask better questions / 20-30 reps to build muscle - Rugby Muscle February Q&A! Ask better questions / 20-30 reps to build muscle - Rugby Muscle February Q&A! 01:46 Slip Stance Single Arm Dumbbells
03:01 What Does the Training Process Mean?
07:20 1on1 Coaching
11:35 Calandra's Barometer 
12:53 How To Ask A Question?
14:25 Is It Possible To Gain Muscle in the Higher 20 to 30 Rep Ranges?
19:55  Conjugate Training Style as a Rugby Player Versus Periodization

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]]> 01:46 Slip Stance Single Arm Dumbbells
03:01 What Does the Training Process Mean?
07:20 1on1 Coaching
11:35 Calandra's Barometer 
12:53 How To Ask A Question?
14:25 Is It Possible To Gain Muscle in the Higher 20 to 30 Rep Ranges?
19:55  Conjugate Training Style as a Rugby Player Versus Periodization

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]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-12244623 Tue, 14 Feb 2023 00:00:00 +0000 1770 strength and conditioning,rugby,rugby strength and conditioning,rugby renegade,rugby muscle podcast,rugby strength coach,beast brigade,rugby strength training,rugby fitness,conditioning,upside strength,edt training,cardio rugby,rugby cardio,maximal aerobi 5 5 full false 4 Lessons from What I Did as a 15 Year Old Kid Just Wanting to be Better at Rugby 4 Lessons from What I Did as a 15 Year Old Kid Just Wanting to be Better at Rugby 00:44 Intro 
05:02 There's A Lot More Like Going on With Rugby 
06:13 Life Changing 
07:38 The Power of The Routine 
09:00 Not Worrying About Results
11:18 Not Knowing is Magic

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THE Rugby Conditioning Guide:
https://academy.rugby-muscle.com/the-rugby-conditioning-guide

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]]> 00:44 Intro 
05:02 There's A Lot More Like Going on With Rugby 
06:13 Life Changing 
07:38 The Power of The Routine 
09:00 Not Worrying About Results
11:18 Not Knowing is Magic

Join Our Free FB Group ➔ https://facebook.com/groups/rugbymuscle
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[https://academy.rugby-muscle.com/checkout/cart](https://academy.rugby-muscle.com/checkout/cart)


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https://academy.rugby-muscle.com/the-rugby-conditioning-guide

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]]> Buzzsprout-12197043 Tue, 07 Feb 2023 17:00:00 +0000 948 5 4 full false Waist Height Tackling: 6 Nations Predictions & More! Waist Height Tackling: 6 Nations Predictions & More! Let’s talk re-introduce the podcast, the new RFU tackle laws that will (might) come into existence next season and preview the upcoming Guinness 6 Nations.

01:20 Why Podcast
08:13 Tackle Height Controversy
09:19 Lack of Communication
14:43 Conspiracy
17:48 Six Nations Prediction


JOIN OUR PREDICTIONS POOL: or by downloading the Superbru app and searching for the pool with code: braggash

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(6 Nations Predictions, Rugby Muscle Podcast, Waist Height Tackling, Why Podcast)

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]]> Let’s talk re-introduce the podcast, the new RFU tackle laws that will (might) come into existence next season and preview the upcoming Guinness 6 Nations.

01:20 Why Podcast
08:13 Tackle Height Controversy
09:19 Lack of Communication
14:43 Conspiracy
17:48 Six Nations Prediction


JOIN OUR PREDICTIONS POOL: or by downloading the Superbru app and searching for the pool with code: braggash

Join Our Free FB Group ➔
Work With Us ➔
Apple Podcast ➔
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Download The 7 Sins of Rugby S&C

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THE Rugby Conditioning Guide


(6 Nations Predictions, Rugby Muscle Podcast, Waist Height Tackling, Why Podcast)

Support the show

]]> TJ Jankowski Buzzsprout-12147836 Tue, 31 Jan 2023 00:00:00 +0000 1612 Descript,Waist Height Tackle,rugby muscle podcast,6 Nations Predictions,rugby muscle applied,world rugby,rugby training,ugby muscle podcast,rugby strength coach,rugby renegade,tj strength,rugby strength and conditioning,rugby strength training,rugby fitne 5 3 full false Do You Want To Finally Get Shape For Rugby?! START HERE Do You Want To Finally Get Shape For Rugby?! START HERE  00:00 - Intro
 02:50 - Identity
11:14 - System
17:59 - Going Easy


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The Rugby Physical Preparation Pyramid 

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]]>  00:00 - Intro
 02:50 - Identity
11:14 - System
17:59 - Going Easy


 APPLY FOR COACHING HERE

THE Rugby Conditioning Guide

The Rugby Physical Preparation Pyramid 

Support the show

]]> TJ Jankowski Buzzsprout-12118654 Thu, 26 Jan 2023 00:00:00 +0000 2038 Rugby Muscle Applied,rugby strength coach,rugby muscle,rugby podcast,plyometrics,Rugby for older guys,vets rugby,senior rugby,rugby fitness,rugby in your 30s,rugby in your 40s,keep fit,training,rugby,performance,conditioning,fitness,rugby union,workouts,r 5 2 full false Hypertrophy = Slow & Heavy? Fitness at Rugby Training, Full Body Training & more Hypertrophy = Slow & Heavy? Fitness at Rugby Training, Full Body Training & more The Podcast is BACK - and we kick off 2023 with a LIVE Q&A

📈 SOCIAL STUFF:
Join Our Free FB Group ➔ https://facebook.com/groups/rugbymuscle
Work With Us ➔ https://rugby-muscle.com
Apple Podcast ➔ https://podcasts.apple.com/us/podcast/the-rugby-muscle-podcast/id929947227
Spotify Podcast ➔ https://open.spotify.com/show/5AdCL6s9oSQ25GiTcDRsgU?si=e2ecc671905944f7
Instagram ➔ instagram.com/rugbymuscle

🕰️ TIMESTAMPS:

3:00 how can I manage back pain when back squatting? Do you think squats are better for someone with a bad back?

9:13 What exercise to do for a full body day.

17:51 I've played American football for pretty much my secondary and uni years, and a little bit of professional in Japan. I'm 28, soon to be 29. Is it too late to try rugby out? I'd love to play in Japan professionally, but I'm not sure.

23:43 what is the best way to stay nimble and quick, but build muscle?

32:24 what are the pros and cons of doing fitness at training?

48:42  are there any man mandatory exercises in a strength program, muscle building program

🔗 VIDEO LINKS: How to build a Rugby S&C Program: https://www.youtube.com/playlist?list=PLbsrxm_sDKFx2GQAD1gjFlvVeoZiR_PjF

YouTube



Support the show

]]> The Podcast is BACK - and we kick off 2023 with a LIVE Q&A

📈 SOCIAL STUFF:
Join Our Free FB Group ➔ https://facebook.com/groups/rugbymuscle
Work With Us ➔ https://rugby-muscle.com
Apple Podcast ➔ https://podcasts.apple.com/us/podcast/the-rugby-muscle-podcast/id929947227
Spotify Podcast ➔ https://open.spotify.com/show/5AdCL6s9oSQ25GiTcDRsgU?si=e2ecc671905944f7
Instagram ➔ instagram.com/rugbymuscle

🕰️ TIMESTAMPS:

3:00 how can I manage back pain when back squatting? Do you think squats are better for someone with a bad back?

9:13 What exercise to do for a full body day.

17:51 I've played American football for pretty much my secondary and uni years, and a little bit of professional in Japan. I'm 28, soon to be 29. Is it too late to try rugby out? I'd love to play in Japan professionally, but I'm not sure.

23:43 what is the best way to stay nimble and quick, but build muscle?

32:24 what are the pros and cons of doing fitness at training?

48:42  are there any man mandatory exercises in a strength program, muscle building program

🔗 VIDEO LINKS: How to build a Rugby S&C Program: https://www.youtube.com/playlist?list=PLbsrxm_sDKFx2GQAD1gjFlvVeoZiR_PjF

YouTube



Support the show

]]> TJ Jankowski Buzzsprout-12063247 Wed, 18 Jan 2023 00:00:00 +0000 3061 Rugby Muscle Applied,conditioning,strength training,nutrition,rugby,hypertrophy,lifting,strength,periodization,home gym,creatine,hypertrophy training,world rugby,rugby motivation,garage gym,this is rugby,rugby skills,crossfit,plyometrics,super rugby,veloc 5 1 full false The Biggest Road Block to Significant Muscle Gain The Biggest Road Block to Significant Muscle Gain In this video, I'm going to share with you the biggest road block to significant muscle gain – and how to overcome it. If you're struggling to increase your muscle mass, then this podcast is for you!


More  on Rugby Muscle:

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THE Rugby Conditioning Guide

Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle

Join Our Free 5 Day Kick Off Program - How To Go From Out of Shape and Confused to YOUR BEST Athletic Performance: Rugby Muscle Kick Off


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]]> In this video, I'm going to share with you the biggest road block to significant muscle gain – and how to overcome it. If you're struggling to increase your muscle mass, then this podcast is for you!


More  on Rugby Muscle:

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Website with Articles

THE Rugby Conditioning Guide

Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle

Join Our Free 5 Day Kick Off Program - How To Go From Out of Shape and Confused to YOUR BEST Athletic Performance: Rugby Muscle Kick Off


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]]> TJ Jankowski Buzzsprout-11605083 Wed, 23 Nov 2022 00:00:00 +0000 1237 Descript,Rugby muscle,rugby,rugby union,rugby training,rugby strength,rugby coach,rugby podcast,rugby muscle podcast,rugby strength coach,rugby renegade,tj strength,rugby strength and conditioning,rugby strength training,rugby fitness,strength training,ru 4 460 full false 5 UNCONVENTIONAL EXERCISES I Love Using With RUGBY ATHLETES 5 UNCONVENTIONAL EXERCISES I Love Using With RUGBY ATHLETES Today I address some of my favorite "unconventional"... maybe even... "rugby-specific" exercises that I like to program for athletes.
These do not replace meat and potato basic lifts (feels weird saying that as a vegetarian) but are pretty uncommon to see in a gym and are very useful for a lot of players.


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Join Our Free 5 Day Kick Off Program - How To Go From Out of Shape and Confused to YOUR BEST Athletic Performance: Rugby Muscle Kick Off


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]]> Today I address some of my favorite "unconventional"... maybe even... "rugby-specific" exercises that I like to program for athletes.
These do not replace meat and potato basic lifts (feels weird saying that as a vegetarian) but are pretty uncommon to see in a gym and are very useful for a lot of players.


More  on Rugby Muscle:

YouTube

Instagram

Facebook Group

Website with Articles

THE Rugby Conditioning Guide

Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle

Join Our Free 5 Day Kick Off Program - How To Go From Out of Shape and Confused to YOUR BEST Athletic Performance: Rugby Muscle Kick Off


Support the show

]]> TJ Jankowski Buzzsprout-11675155 Sat, 12 Nov 2022 00:00:00 +0000 875 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby renegade,zercher reverse lunge,rotation,power snatch,olympic lifting for rugby,rugby st 4 460 full false What I’ve learned coaching massive fat loss transformations What I’ve learned coaching massive fat loss transformations 00:00 Intro
2:51 Nutrition is Everything
6:47 Simplicity is KEY
9:16 Consistency
13:59 Planned Pauses
17:15 Bulking
23:02 Conditioning v Fat loss
26:45 Performance Training


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Join Our Free 5 Day Kick Off Program - How To Go From Out of Shape and Confused to YOUR BEST Athletic Performance: Rugby Muscle Kick Off

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]]> 00:00 Intro
2:51 Nutrition is Everything
6:47 Simplicity is KEY
9:16 Consistency
13:59 Planned Pauses
17:15 Bulking
23:02 Conditioning v Fat loss
26:45 Performance Training


More  on Rugby Muscle:

YouTube

Facebook Group

Instagram

Website with Articles

THE Rugby Conditioning Guide

Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle

Join Our Free 5 Day Kick Off Program - How To Go From Out of Shape and Confused to YOUR BEST Athletic Performance: Rugby Muscle Kick Off

Support the show

]]> TJ Jankowski Buzzsprout-11009528 Wed, 27 Jul 2022 00:00:00 +0100 1734 Descript,Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,transformation,body composition,physique,RugbyConditioning,RugbyGym,AthleteTips,RugbyTips,RugbyTrainer,fi 4 459 full false What I’ve learned from pre-seasons at each level of rugby What I’ve learned from pre-seasons at each level of rugby In this show:

00:00 Into
2:19    Conditioning
8:10    Strength Work
11:54  Skills
16:19  Game Time
21:03  Dogma Still Exists
24:36  The Higher Level Has Higher Stakes



More on Rugby Muscle:

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Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle

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]]> In this show:

00:00 Into
2:19    Conditioning
8:10    Strength Work
11:54  Skills
16:19  Game Time
21:03  Dogma Still Exists
24:36  The Higher Level Has Higher Stakes



More on Rugby Muscle:

Join Our Free 5 Day Kick Off Program - How To Go From Out of Shape and Confused to YOUR BEST Athletic Performance: Rugby Muscle Kick Off

YouTube

Instagram

Facebook Group

Website with Articles

THE Rugby Conditioning Guide

Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle

Support the show

]]> TJ Jankowski Buzzsprout-10985010 Wed, 20 Jul 2022 00:00:00 +0100 1592 Rugby muscle, training, rugby, performance, conditioning, fitness, rugby union, workouts, rugby training, rugby strength, tj, rugby coach, rugby podcast, preseason, rugby preseason, pro rugby preaseason, preseason ideas 4 458 full false Body Recomp, Jump Rope, Bro Split Rant and More - Rugby Muscle Podcast July Q&A Body Recomp, Jump Rope, Bro Split Rant and More - Rugby Muscle Podcast July Q&A More  on Rugby Muscle:


Join Our Free 5 Day Kick Off Program
How To Go From Out of Shape and Confused to YOUR BEST Athletic Performance: Rugby Muscle Kick Off

YouTube

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THE Rugby Conditioning Guide

Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle

Support the show

]]> More  on Rugby Muscle:


Join Our Free 5 Day Kick Off Program
How To Go From Out of Shape and Confused to YOUR BEST Athletic Performance: Rugby Muscle Kick Off

YouTube

Facebook Group

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Website with Articles

THE Rugby Conditioning Guide

Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle

Support the show

]]> Buzzsprout-10946420 Fri, 15 Jul 2022 08:00:00 +0100 1956 weightliftingfamily,powerliftingfamily,fitlifegym,fitnessmotivational,wodgames,fitfamusa,motivationteam,instafitdudes,motivationalqoutes,Liftallthethings,motivationalfitness,fitnessmotivations,sportsspecialties,trainings,crossfitfam,workouttips,strongfirs 4 457 full false Why Most Players Get Their Pre-Season Totally Wrong Why Most Players Get Their Pre-Season Totally Wrong In this show:

00:00 Intro 
2:17 Visualization  
3:37 Pre-Season
7:19 Why is this 
12:27 How this looks 
14:1 Improvement 
16:38 What makes a player better?


More  on Rugby Muscle:

Join Our Free 5 Day Kick Off Program
How To Go From Out of Shape and Confused to YOUR BEST Athletic Performance

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THE Rugby Conditioning Guide

Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle


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]]> In this show:

00:00 Intro 
2:17 Visualization  
3:37 Pre-Season
7:19 Why is this 
12:27 How this looks 
14:1 Improvement 
16:38 What makes a player better?


More  on Rugby Muscle:

Join Our Free 5 Day Kick Off Program
How To Go From Out of Shape and Confused to YOUR BEST Athletic Performance

YouTube

Facebook Group

Instagram

Website with Articles

THE Rugby Conditioning Guide

Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle


Support the show

]]> TJ Jankowski Buzzsprout-10938899 Wed, 13 Jul 2022 00:00:00 +0100 1145 Descript,Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,renegade,tj strength,rugby strength and conditioning,rugby strength training,rugby fitness,get better at 4 456 full false Learning From Athletics, Rugby in Tier 2 Nations w/ Aristide Guerriero Learning From Athletics, Rugby in Tier 2 Nations w/ Aristide Guerriero We’d love a 5 star review, or a comment on YouTube - those things help out massively!

Links for Ari:

https://www.researchgate.net/profile/Aristide-Guerriero
Linkedin 


More  on Rugby Muscle:

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Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle



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]]> We’d love a 5 star review, or a comment on YouTube - those things help out massively!

Links for Ari:

https://www.researchgate.net/profile/Aristide-Guerriero
Linkedin 


More  on Rugby Muscle:

YouTube

Facebook Group

Instagram

Website with Articles

THE Rugby Conditioning Guide

Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle



Support the show

]]> TJ Jankowski Buzzsprout-10749757 Thu, 07 Jul 2022 00:00:00 +0100 3362 Descript,rugby strength training,rugby fitness,get better at rugby,strength training,rugby workouts,rugby power,rugby fit,rugby diet,bjj rugby,mental toughness,mental toughness in sports,strength and conditioning,mental training for athletes,Rugby muscle, 4 455 full false How To Get Faster For Rugby (Should You Use Sleds etc?) How To Get Faster For Rugby (Should You Use Sleds etc?) Today we’re going to talk about the unnecessarily complicated realm of speed for rugby, why you all need it and why you might be getting it totally wrong!

On this podcast

00:41 Why you need speed
4:12 Speed or Strength
6:32 Speed in the gym
7:32 Weighted Sleds and Deadmills for Speed Training
9:10  Hill Sprints for Speed
11:31 The Secret to Sprint training
14:12 Tips to keep getting faster


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]]> Today we’re going to talk about the unnecessarily complicated realm of speed for rugby, why you all need it and why you might be getting it totally wrong!

On this podcast

00:41 Why you need speed
4:12 Speed or Strength
6:32 Speed in the gym
7:32 Weighted Sleds and Deadmills for Speed Training
9:10  Hill Sprints for Speed
11:31 The Secret to Sprint training
14:12 Tips to keep getting faster


More  on Rugby Muscle:

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Facebook Group

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Website with Articles

THE Rugby Conditioning Guide

Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle



Support the show

]]> TJ Jankowski Buzzsprout-10840866 Tue, 05 Jul 2022 00:00:00 +0100 1108 Descript,rugby coach,rugby podcast,rugby muscle podcast,rugby strength coach,rugby renegade,tj strength,rugby strength and conditioning,rugby strength training,rugby fitness,get better at rugby,Rugby muscle,training,rugby,performance,conditioning,fitness, 4 457 full false Elite Athletes - Can You Be One? What Can You Learn? Elite Athletes - Can You Be One? What Can You Learn? Today’s Rugby Muscle Podcast has the Pod’s favorite recurring guest and former cohost Alex come back as we explore a discussion on the Elite athletes of the world, and why you as a non-elite athlete might not what to learn from them in every way.

In This Show:

1:50 Percentage of elite players
10:05 What elite athletes do
11:18 Take away from elite athletes
17:23 Elite players mindset
25:27 Elite athletes coaches and discipline 
35:23 What we don't see
49:11 You don't need to be the 0.001%
54:25 Real athletes and principles


Please support the show by sharing it with your friends, giving a 5 Star review and using the links below!

More  on Rugby Muscle:

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THE Rugby Conditioning Guide

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All things Rugby Muscle

Support the show

]]> Today’s Rugby Muscle Podcast has the Pod’s favorite recurring guest and former cohost Alex come back as we explore a discussion on the Elite athletes of the world, and why you as a non-elite athlete might not what to learn from them in every way.

In This Show:

1:50 Percentage of elite players
10:05 What elite athletes do
11:18 Take away from elite athletes
17:23 Elite players mindset
25:27 Elite athletes coaches and discipline 
35:23 What we don't see
49:11 You don't need to be the 0.001%
54:25 Real athletes and principles


Please support the show by sharing it with your friends, giving a 5 Star review and using the links below!

More  on Rugby Muscle:

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Website with Articles

THE Rugby Conditioning Guide

Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle

Support the show

]]> TJ Jankowski Buzzsprout-10835171 Thu, 30 Jun 2022 00:00:00 +0100 3401 Descript,Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby strength coach,rugby renegade,tj strength,rugby strength and conditioning,rugb 4 455 full false Why You Should NOT Train Like a Bodybuilder or Powerlifter (even to get bigger and stronger) Why You Should NOT Train Like a Bodybuilder or Powerlifter (even to get bigger and stronger) As an athlete who wants to get bigger and stronger, it’s natural to look to bodybuilders and powerlifters… the thing is - you probably shouldn’t! At least not to the extent that many do.

This video goes into the overall need for strength and muscle for rugby and why you must train differently as an athlete to bodybuilders and powerlifters!


On this podcast:

00:38 Intro
02:04 Bodybuilders, Powerlifters and Rugby Athletes
3:06 A great analogy
3:59 Exercise Selection
8:37 Exercise Execution
13:24 Rep Ranges
17:54 Progression
21:10 Year on year improvement
24:48 Conclusion
28:22 Motivation


More  on Rugby Muscle:


YouTube

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THE Rugby Conditioning Guide

Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle



Support the show

]]> As an athlete who wants to get bigger and stronger, it’s natural to look to bodybuilders and powerlifters… the thing is - you probably shouldn’t! At least not to the extent that many do.

This video goes into the overall need for strength and muscle for rugby and why you must train differently as an athlete to bodybuilders and powerlifters!


On this podcast:

00:38 Intro
02:04 Bodybuilders, Powerlifters and Rugby Athletes
3:06 A great analogy
3:59 Exercise Selection
8:37 Exercise Execution
13:24 Rep Ranges
17:54 Progression
21:10 Year on year improvement
24:48 Conclusion
28:22 Motivation


More  on Rugby Muscle:


YouTube

Facebook Group

Instagram

Website with Articles

THE Rugby Conditioning Guide

Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle



Support the show

]]> TJ Jankowski Buzzsprout-10840522 Tue, 28 Jun 2022 00:00:00 +0100 1839 Descript,Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,tj strength,rugby strength and conditioning,rugby strength training,rugby fitness,get better at rugby,rug 4 457 full false S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid Here is the new revised Rugby Physical Preparation Pyramid… exactly what you need to train for rugby performance!

In this video I go into where I was wrong, what I changed and why this new one is better:

0:25 I was wrong
1:40 The New Rugby Physical Preparation Pyramid
3:07 Why my bias made me wrong
4:54 Overcomplicating strength and hypertrophy
8:00 Get Big, Get Strong
9:28 The base of the pyramid
10:25 Aerobic Capacity
12:59 Movement Control
17:15 IMPORTANT long term training points


More  on Rugby Muscle:

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Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle



Support the show

]]> Here is the new revised Rugby Physical Preparation Pyramid… exactly what you need to train for rugby performance!

In this video I go into where I was wrong, what I changed and why this new one is better:

0:25 I was wrong
1:40 The New Rugby Physical Preparation Pyramid
3:07 Why my bias made me wrong
4:54 Overcomplicating strength and hypertrophy
8:00 Get Big, Get Strong
9:28 The base of the pyramid
10:25 Aerobic Capacity
12:59 Movement Control
17:15 IMPORTANT long term training points


More  on Rugby Muscle:

YouTubeFacebook Group

Instagram

Website with Articles

THE Rugby Conditioning Guide

Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle



Support the show

]]> TJ Jankowski Buzzsprout-10829000 Thu, 23 Jun 2022 00:00:00 +0100 1174 Descript,Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby strength coach,rugby renegade,tj strength,rugby strength and conditioning,rugb 4 456 full false Yoga, Cardio For Props, Training Whilst Traveling and Bulking/Speed Tips - Rugby Muscle Q&A Yoga, Cardio For Props, Training Whilst Traveling and Bulking/Speed Tips - Rugby Muscle Q&A More  on Rugby Muscle:


YouTube

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Website with Articles

THE Rugby Conditioning Guide

Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle

Support the show

]]> More  on Rugby Muscle:


YouTube

Facebook Group

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Website with Articles

THE Rugby Conditioning Guide

Rugby Muscle Elite 1on1 Coaching

All things Rugby Muscle

Support the show

]]> TJ Jankowski Buzzsprout-10744342 Mon, 06 Jun 2022 13:00:00 +0100 2288 Rugby Muscle Applied,rugby strength coach,rugby muscle,rugby podcast,plyometrics,Rugby for older guys,vets rugby,senior rugby,rugby fitness,rugby in your 30s,rugby in your 40s,keep fit,training,rugby,performance,conditioning,fitness,rugby union,workouts,r 4 454 full false Strength Standards for Rugby Players - How Strong Do You Need To Be?! Strength Standards for Rugby Players - How Strong Do You Need To Be?! How much should you squat? or bench? Or Pull Up? or push press?

Let's look at how STRONG rugby players should be...


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]]> How much should you squat? or bench? Or Pull Up? or push press?

Let's look at how STRONG rugby players should be...


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]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-10676781 Wed, 25 May 2022 02:00:00 +0100 1012 Rugby muscle,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby gym,rugby strength training,rugby workout,rugby renegade,powerlifting program,rugby strength coa 4 453 full false Jump, Throw, Lift - Simple Training for Rugby Athletes Old and Young w/ Matt Vickery Jump, Throw, Lift - Simple Training for Rugby Athletes Old and Young w/ Matt Vickery Today’s Rugby Muscle Podcast see’s Tj joined by the incredibly knowledgable Matt Vickery @jump.throw.lift - the guys discuss all the different things they’ve learned, their influences and how to get the best out of all different kinds of rugby players.

We’d love a 5 star review, or a comment on YouTube - those things help out massively!

In todays episode:

  • Matt’s background in rugby and strength and conditioning
  • What’s missing in the landscape of S&C from what you see?
  • The importance of sprint and power work for older athletes in particular
  • How do you differentiate training for older/younger athletes
  • Different techniques for rugby “game speed?
  • Do athletes need “advanced training techniques" as the get older?
  • Are there some 1 off changes athletes can make that will have the best payoff universally?
  • What’s one sentence that could define your overall coaching philosophy?


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]]> Today’s Rugby Muscle Podcast see’s Tj joined by the incredibly knowledgable Matt Vickery @jump.throw.lift - the guys discuss all the different things they’ve learned, their influences and how to get the best out of all different kinds of rugby players.

We’d love a 5 star review, or a comment on YouTube - those things help out massively!

In todays episode:

  • Matt’s background in rugby and strength and conditioning
  • What’s missing in the landscape of S&C from what you see?
  • The importance of sprint and power work for older athletes in particular
  • How do you differentiate training for older/younger athletes
  • Different techniques for rugby “game speed?
  • Do athletes need “advanced training techniques" as the get older?
  • Are there some 1 off changes athletes can make that will have the best payoff universally?
  • What’s one sentence that could define your overall coaching philosophy?


More  on Rugby Muscle:

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]]> TJ Jankowski Buzzsprout-10553951 Thu, 05 May 2022 00:00:00 +0100 4228 Rugby Strength coach, Keir, Strength coach network, Rugby S&C, rugby fitness, Rugby Coach, Rugby training, keep fit, training, rugby, performance, conditioning, fitness, rugby union, workouts, rugby training, rugby strength, tj, rugby coach, rugby podcast 4 452 full false Top 5 Gym Movements For Rugby Players - What Should You Do In The Gym? Rugby Muscle Podcast Top 5 Gym Movements For Rugby Players - What Should You Do In The Gym? Rugby Muscle Podcast 7 Sins of Rugby Strength and Conditioning
https://academy.rugby-muscle.com/7-sins-of-rugby-s-c

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Rugby Muscle Podcast in ALL Places

Listen on Spotify 
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Listen on Apple Podcasts 
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 freqency upside strength rugby renegade garage strength rugby podcast

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]]> 7 Sins of Rugby Strength and Conditioning
https://academy.rugby-muscle.com/7-sins-of-rugby-s-c

INTERESTED IN COACHING (MUST JOIN THIS WEEK)

Team Rugby Muscle
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Follow Us on Instagram
instagram.com/tj_jankowski
instagram.com/rugbymuscle

Rugby Muscle Podcast in ALL Places

Listen on Spotify 
https://open.spotify.com/show/5AdCL6s9oSQ25GiTcDRsgU?si=qk12isx3Qjelpo0OCE7jiA

Listen on Apple Podcasts 
https://podcasts.apple.com/podcast/no-title/id929947227?mt=2

Listen on Google Play 
https://play.google.com/music/listen?u=0#/ps/Ijwbs57sl5hs3uz6wlp27o3e4dy

Listen on Stitcher Podcasts 
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Listen on Castbox
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 freqency upside strength rugby renegade garage strength rugby podcast

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]]> Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-10553290 Wed, 04 May 2022 06:00:00 +0100 1766 4 452 full false Flexibility and Strength in the Gym for Rugby Players w/ Coach FMT Flexibility and Strength in the Gym for Rugby Players w/ Coach FMT
  • Italy rugby rising with u20 and 6n success - are you seeing it?

  • Your approach to S&C with the Bears (I notice a lot of heavy barbell lifting)

  • What is rugby specific Speed about and how do we train it?

  • Primer sessions for rugby

  • How do you differentiate older/younger athletes

  • Do you use extra sessions with particular athletes that need it?

  • Pre training Screening Process for rugby

  • How has grappling influenced your coaching? Or is there something from Judo that rugby players could do better?

  • Do you use meditation with your athletes?

  • Are there some 1 off changes athletes can make that will have the best payoff universally?

    • More  on Rugby Muscle:

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    More on Coach FMT

    Instagram 

    rugbystrengthandconditioning.com
     


    Support the show

    ]]>
  • Italy rugby rising with u20 and 6n success - are you seeing it?

  • Your approach to S&C with the Bears (I notice a lot of heavy barbell lifting)

  • What is rugby specific Speed about and how do we train it?

  • Primer sessions for rugby

  • How do you differentiate older/younger athletes

  • Do you use extra sessions with particular athletes that need it?

  • Pre training Screening Process for rugby

  • How has grappling influenced your coaching? Or is there something from Judo that rugby players could do better?

  • Do you use meditation with your athletes?

  • Are there some 1 off changes athletes can make that will have the best payoff universally?

    • More  on Rugby Muscle:

    Instagram

    YouTube

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    Website with Articles

    THE Rugby Conditioning Guide

    Rugby Muscle Elite 1on1 Coaching

    All things Rugby Muscle


    More on Coach FMT

    Instagram 

    rugbystrengthandconditioning.com
     


    Support the show

    ]]>     TJ Jankowski Buzzsprout-10503281 Thu, 28 Apr 2022 00:00:00 +0100 4273 Italy rugby, semi pro, primer, strength, speed, rugby skill, rugby, performance, conditioning, fitness, rugby union, workouts, rugby training, rugby strength, tj, rugby coach, rugby podcast 4 451 full false     Options to deal with bad coaches, scrum strength, developing explosive lower body power, training when sick - Rugby Muscle Q&A Options to deal with bad coaches, scrum strength, developing explosive lower body power, training when sick - Rugby Muscle Q&A More  on Rugby Muscle:


    Instagram

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    Support the show

    ]]>     More  on Rugby Muscle:


    Instagram

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    All things Rugby Muscle

    Support the show

    ]]>     TJ Jankowski Buzzsprout-10502249 Tue, 26 Apr 2022 00:00:00 +0100 1451 Rugby Muscle Applied,strength training,nutrition,rugby,hypertrophy,periodization,home gym,hypertrophy training,world rugby,rugby motivation,garage gym,this is rugby,rugby skills,crossfit,plyometrics,super rugby,velocity,rugby tackles,rugby union,freqency, 4 450 full false     Breaking Down Rugby S&C with Keir aka Rugby Strength Coach Breaking Down Rugby S&C with Keir aka Rugby Strength Coach Today I’m joined by Keir Wenham Flatt of Rugby Strength Coach and Strength Coach Network.

    We discuss his current working life and how he got there before getting deep into the questions listed below.

    This was a great chat and I think you’ll really get some penny-dropping moments, if you do, please give us 5 stars, comment and subscribe!


    The questions:

    If you had one rugby rugby player to coach who had a decent background, but wanted to go to the next level - how would you approach coaching him?

    Where is the s&c industry going wrong? How can it improve?

    What’s the biggest misconception about S&C within sport?

    How have athletes of all different sports changed your thinking?

    Has your BJJ influenced anything about the way you view rugby Or training?

    Are there some 1 off changes athletes can make that will have the best payoff universally?

    Could you describe your overall philosophy in one sentence?



    More  on Rugby Muscle:

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    Support the show

    ]]>     Today I’m joined by Keir Wenham Flatt of Rugby Strength Coach and Strength Coach Network.

    We discuss his current working life and how he got there before getting deep into the questions listed below.

    This was a great chat and I think you’ll really get some penny-dropping moments, if you do, please give us 5 stars, comment and subscribe!


    The questions:

    If you had one rugby rugby player to coach who had a decent background, but wanted to go to the next level - how would you approach coaching him?

    Where is the s&c industry going wrong? How can it improve?

    What’s the biggest misconception about S&C within sport?

    How have athletes of all different sports changed your thinking?

    Has your BJJ influenced anything about the way you view rugby Or training?

    Are there some 1 off changes athletes can make that will have the best payoff universally?

    Could you describe your overall philosophy in one sentence?



    More  on Rugby Muscle:

    Instagram

    YouTube

    Facebook Group

    Website with Articles

    THE Rugby Conditioning Guide

    Rugby Muscle Elite 1on1 Coaching

    All things Rugby Muscle



    Support the show

    ]]>     TJ Jankowski Buzzsprout-10382663 Thu, 07 Apr 2022 15:00:00 +0100 3961 Rugby Strength coach, Keir, Strength coach network, Rugby S&C, rugby fitness, Rugby Coach, Rugby training, keep fit, training, rugby, performance, conditioning, fitness, rugby union, workouts, rugby training, rugby strength, tj, rugby coach, rugby podcas 4 449 full false     Questions to Shape Your Approach to Rugby as You Age Questions to Shape Your Approach to Rugby as You Age Today we’re building on last weeks video about keeping playing rugby as you get older.
    Ideas on how to progress, avoid injuries and keep on going!

    More  on Rugby Muscle:

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    ]]>     Today we’re building on last weeks video about keeping playing rugby as you get older.
    Ideas on how to progress, avoid injuries and keep on going!

    More  on Rugby Muscle:

    Instagram

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    THE Rugby Conditioning Guide

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    Support the show

    ]]>     Buzzsprout-10382819 Tue, 05 Apr 2022 18:00:00 +0100 952 Rugby S&C, rugby fitness, Rugby Coach, Rugby training, keep fit, training, rugby, performance, conditioning, fitness, rugby union, workouts, rugby training, rugby strength, tj, rugby coach, rugby podcast, vets rugby, senior rugby, 30s, 40s, 50s, old boys, 4 450 full false     Barbell-Only Training? When To Train After a Game? Carb Loading? Power Work? and more Q&A Barbell-Only Training? When To Train After a Game? Carb Loading? Power Work? and more Q&A Questions:
    - How to recover from a very demanding rugby game and when to start training rugby or gym?

    - Can you improve your rugby just doing full cleans, power jerks, squats and deadlifts?

    - Help staying on track while on vacation

    - Can you do a weighted squat jumps video or any other video for explosiveness and driving power? I'm trying to work on my explosiveness and driving power since I tend to get driven backwards. I don't have a sled or anything, just a conventional weight room

    - Thoughts on carb loading the day before game day? Body comp effects in the long term?

    - How would you change your conditioning work to get ready for 7's?

    More  on Rugby Muscle:

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    ]]>     Questions:
    - How to recover from a very demanding rugby game and when to start training rugby or gym?

    - Can you improve your rugby just doing full cleans, power jerks, squats and deadlifts?

    - Help staying on track while on vacation

    - Can you do a weighted squat jumps video or any other video for explosiveness and driving power? I'm trying to work on my explosiveness and driving power since I tend to get driven backwards. I don't have a sled or anything, just a conventional weight room

    - Thoughts on carb loading the day before game day? Body comp effects in the long term?

    - How would you change your conditioning work to get ready for 7's?

    More  on Rugby Muscle:

    Instagram
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    Website with Articles
    THE Rugby Conditioning Guide
    Rugby Muscle Elite 1on1 Coaching
    All things Rugby Muscle



    Support the show

    ]]>     TJ Jankowski Buzzsprout-10332684 Fri, 01 Apr 2022 00:00:00 +0100 2114 rugby,rugby strength coach,rugby strength training,rugby muscle,rugby player,gym,rugby strength and conditioning,rugby fitness,rugby training,rugby renegade,rugby muscle podcast,rugbypass,maximal aerobic speed,garage strength,adam bishop,tj strength,energ 4 448 full false     Dan Cottrell - How Rugby is Changing and What YOU Can Do About It Dan Cottrell - How Rugby is Changing and What YOU Can Do About It In this Podcast I’m joined by Dan Cottrell of Rugby Coach Weekly, a fantastic thinker about all things rugby.

    We go off on the deep end in this one and get stuck into why rugby players play the game, what happening to the game and what you as a rugby player or a coach can do about it.

    More  on Rugby Muscle:

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    ]]>     In this Podcast I’m joined by Dan Cottrell of Rugby Coach Weekly, a fantastic thinker about all things rugby.

    We go off on the deep end in this one and get stuck into why rugby players play the game, what happening to the game and what you as a rugby player or a coach can do about it.

    More  on Rugby Muscle:

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    Support the show

    ]]>     TJ Jankowski / Dan Cottrell Buzzsprout-10338654 Thu, 31 Mar 2022 00:00:00 +0100 3974 Rugby coach weekly, rugby coaching, dan Cottrell, Better Rugby Coaching, Rugby Coach, Rugby training, keep fit, training, rugby, performance, conditioning, fitness, rugby union, workouts, rugby training, rugby strength, tj, rugby coach, rugby podcast 4 449 full true     How To Play and ENJOY Rugby As You Get Older How To Play and ENJOY Rugby As You Get Older This video discusses the approach you must take to keep playing rugby as you age.
    Whether you want to continue playing at your best, come back to the game, keep improving as you get older or just play some vets rugby… this video will give you 4 big tips to help with your training to do so.

    More  on Rugby Muscle:

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    ]]>     This video discusses the approach you must take to keep playing rugby as you age.
    Whether you want to continue playing at your best, come back to the game, keep improving as you get older or just play some vets rugby… this video will give you 4 big tips to help with your training to do so.

    More  on Rugby Muscle:

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    ]]>     Buzzsprout-10311827 Tue, 29 Mar 2022 11:00:00 +0100 1267 Rugby for older guys, vets rugby, senior rugby, rugby fitness, rugby in your 30s, rugby in your 40s, keep fit, training, rugby, performance, conditioning, fitness, rugby union, workouts, rugby training, rugby strength, tj, rugby coach, rugby podcast 4 448 full false     Mental Toughness And How To Win w/ Dr Jake Reed Mental Toughness And How To Win w/ Dr Jake Reed More  on Rugby Muscle:

    All things Rugby Muscle

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    Support the show

    ]]>     More  on Rugby Muscle:

    All things Rugby Muscle

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    Support the show

    ]]>     BEATRIZ AMARAL Buzzsprout-10262994 Fri, 18 Mar 2022 00:00:00 +0000 3530 Descript,strength,Mental Toughness,rugby,rugby strength and conditioning,rugby renegade,rugby muscle podcast,rugby strength coach,beast brigade,rugby strength training,rugby fitness,conditioning,upside strength,edt training,cardio rugby,maximal aerobic sp 4 447 full true     3 Reasons You're Not Making Progress in the Gym 3 Reasons You're Not Making Progress in the Gym More  on Rugby Muscle:


    Instagram

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    ]]>     More  on Rugby Muscle:


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    Support the show

    ]]>     Buzzsprout-10247106 Wed, 16 Mar 2022 00:00:00 +0000 698 Rugby muscle,training,rugby,performance,conditioning,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby fitness,rugby gym,rugby strength coach,rugby renegade,strength and conditioning,rugby muscle ap 4 446 full false     Classic Rugby S&C Mistake w/ Rugby Renegade Classic Rugby S&C Mistake w/ Rugby Renegade More  on Rugby Muscle

    Instagram

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    All things Rugby Muscle

    THE Rugby Conditioning Guide

    Rugby Muscle Elite 1on1 Coaching

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    ]]>     More  on Rugby Muscle

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    All things Rugby Muscle

    THE Rugby Conditioning Guide

    Rugby Muscle Elite 1on1 Coaching

    Support the show

    ]]>     Buzzsprout-10218820 Fri, 11 Mar 2022 00:00:00 +0000 4598 strength and conditioning,rugby,rugby strength and conditioning,rugby renegade,rugby muscle podcast,rugby strength coach,beast brigade,rugby strength training,rugby fitness,conditioning,upside strength,edt training,cardio rugby,rugby cardio,maximal aerobi 4 445 full false     Crossfit and Rugby - Problems and Solutions Crossfit and Rugby - Problems and Solutions More  on Rugby Muscle

    Kick Off
     
    Facebook Group

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    ]]>     More  on Rugby Muscle

    Kick Off
     
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    ]]>     Buzzsprout-10156471 Thu, 03 Mar 2022 00:00:00 +0000 3091 strength and conditioning,rugby,rugby strength and conditioning,rugby renegade,rugby muscle podcast,rugby strength coach,beast brigade,rugby strength training,rugby fitness,conditioning,upside strength,edt training,cardio rugby,rugby cardio,maximal aerobi 4 444 full false     Powerlifting & Olympic Lifting for Rugby, Bulking Problems, Fitness - Rugby Muscle Podcast Feb Q&A Powerlifting & Olympic Lifting for Rugby, Bulking Problems, Fitness - Rugby Muscle Podcast Feb Q&A Academy Rugby Muscle for all your needs!

    Questions:

    1. How to bulk up without getting too fat and slow?

    2. I'm currently doing a powerlifitng program until May, should I change to olympic lifting for explosiveness?

    3. How do I deal with shin splints?

    4. How can you get insanely fit for rugby?

    5. Which guest are you most excited for?

    6. How do you work on form for snatching without a personal coach, also complex movements?

    Support the show

    ]]>     Academy Rugby Muscle for all your needs!

    Questions:

    1. How to bulk up without getting too fat and slow?

    2. I'm currently doing a powerlifitng program until May, should I change to olympic lifting for explosiveness?

    3. How do I deal with shin splints?

    4. How can you get insanely fit for rugby?

    5. Which guest are you most excited for?

    6. How do you work on form for snatching without a personal coach, also complex movements?

    Support the show

    ]]>     BEATRIZ AMARAL Buzzsprout-10079175 Tue, 15 Feb 2022 14:00:00 +0000 1826 q&a,rugby muscle,powerlifting,rugby muscle podcast,rugby,rugby renegade,tj strength,phil daru,rugby reaction,rugby strength coach,rugby pod,beast brigade,six nations,periodization,premiership rugby,daru strong,university rugby,rugby workout,rugby training 4 443 full false     Why Rugby Players DONT Need to do 8-12 Reps to Gain Muscle (Hypertrophy Rep Range) Why Rugby Players DONT Need to do 8-12 Reps to Gain Muscle (Hypertrophy Rep Range) The question cam through:

    "I am a rugby player obviously and I practice in phases . So right now I am in Phase one which is hypertrophy. And sometimes I don’t know how many reps I should do. I know hypertrophy is between 8-12 reps. So when should I do 8 and When 10 , 12? 
    There are some exercises like pull ups that I can’t do 12 repetitions of yet ."

    This podcast is the full answer.

    More  on Rugby Muscle

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    ]]>     The question cam through:

    "I am a rugby player obviously and I practice in phases . So right now I am in Phase one which is hypertrophy. And sometimes I don’t know how many reps I should do. I know hypertrophy is between 8-12 reps. So when should I do 8 and When 10 , 12? 
    There are some exercises like pull ups that I can’t do 12 repetitions of yet ."

    This podcast is the full answer.

    More  on Rugby Muscle

    Support the show

    ]]>     Buzzsprout-10035755 Wed, 09 Feb 2022 13:00:00 +0000 707 Rugby Muscle Applied,nutrition,rugby,hypertrophy,periodization,creatine,hypertrophy training,world rugby,garage gym,rugby skills,crossfit,plyometrics,super rugby,velocity,rugby union,freqency,routine,rugby fitness training,rugby strength training,rugby st 4 442 full false     What You Should Do in the Gym BEFORE a Rugby Match What You Should Do in the Gym BEFORE a Rugby Match More  on Rugby Muscle

    Facebook Group
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    ]]>     More  on Rugby Muscle

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-9475536 Tue, 02 Nov 2021 15:00:00 +0000 744 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast 4 441 full true     Top 3 Areas of Focus For Rugby Strength and Fitness Training Top 3 Areas of Focus For Rugby Strength and Fitness Training In today's video we discuss the top 3 things that you should be focussing on when you're in the gym to try and improve your rugby game

    More  on Rugby Muscle


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    ]]>     In today's video we discuss the top 3 things that you should be focussing on when you're in the gym to try and improve your rugby game

    More  on Rugby Muscle


    Follow Us on Instagram

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-9406997 Thu, 21 Oct 2021 16:00:00 +0100 746 rugby,rugby strength coach,rugby strength training,rugby muscle,rugby player,gym,rugby strength and conditioning,rugby fitness,rugby training,rugby renegade,rugby muscle podcast,rugbypass,maximal aerobic speed,garage strength,adam bishop,tj strength,energ 4 440 full false     How To Deal With Injuries - Rugby Muscle How To Deal With Injuries - Rugby Muscle

    More on Rugby Muscle:

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    ]]>

    More on Rugby Muscle:

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-9246069 Thu, 30 Sep 2021 17:00:00 +0100 1082 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,rugby muscle,athletes dealing with injuries,how to deal with injuries,rugby injury prevention 4 439 full false     Position Specific Rugby Training In the Gym - Why/When/How - Rugby Muscle Podcast Position Specific Rugby Training In the Gym - Why/When/How - Rugby Muscle Podcast Tips for those asking about how to train for their position in rugby, if you actually want to get BETTER rather than just do stuff, then this is what needs to be done

    Rugby Physical Preparation Pyramid

    More on Rugby Muscle 

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    ]]>     Tips for those asking about how to train for their position in rugby, if you actually want to get BETTER rather than just do stuff, then this is what needs to be done

    Rugby Physical Preparation Pyramid

    More on Rugby Muscle 

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    ]]>     Buzzsprout-9239465 Fri, 24 Sep 2021 16:00:00 +0100 1570 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,position specific,rugby specific,prop workout,flanker workout,lock workout,winger workout,scr 4 438 full false     The Most Overlooked part of Rugby Strength & Conditioning The Most Overlooked part of Rugby Strength & Conditioning More on Rugby Muscle

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    ]]>     More on Rugby Muscle

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-9239425 Wed, 22 Sep 2021 16:00:00 +0100 1211 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,strength and conditioning,movement training,primal movement workout,movement mechanics,rugby 4 437 full false     Why Should Rugby Players Build Muscle? (& It's Drawbacks) - Rugby Muscle Podcast Why Should Rugby Players Build Muscle? (& It's Drawbacks) - Rugby Muscle Podcast Hypertrophy training is seen as the be all and end all of a lot of folks' training, but why do rugby players benefit from gaining muscle?

    There's some obvious reasons, some not so obvious reasons and an overlying concept that you need to understand if you want the best out of yourself and your training!


    More on Rugby Muscle

    PLAYLIST: HOW TO GAIN MUSCLE FOR RUGBY

    Team Rugby Muscle

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    ]]>     Hypertrophy training is seen as the be all and end all of a lot of folks' training, but why do rugby players benefit from gaining muscle?

    There's some obvious reasons, some not so obvious reasons and an overlying concept that you need to understand if you want the best out of yourself and your training!


    More on Rugby Muscle

    PLAYLIST: HOW TO GAIN MUSCLE FOR RUGBY

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-9164835 Thu, 09 Sep 2021 17:00:00 +0100 955 rugby,rugby training,rugby muscle,rugby muscle podcast,rugby hypertrophy,get better at rugby,scott stevenson,rugby renegade,fortitude training,rugby strength coach,periodization,rugby podcast,rugby coaching,rugby muscle applied,periodisation,hypertrophy v 4 436 full false     Fitness (and Strength) Testing for Rugby is a WASTE OF TIME - Here's Why Fitness (and Strength) Testing for Rugby is a WASTE OF TIME - Here's Why Get the best in men's grooming at 20% off AND FREE DELIVERY with the code: RUGBYMUSCLE

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    ]]>     Get the best in men's grooming at 20% off AND FREE DELIVERY with the code: RUGBYMUSCLE

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-9151611 Tue, 07 Sep 2021 08:00:00 +0100 954 rugby,strength and conditioning,bronco test,bronco test rugby,rugby conditioning,rugby bronco fitness test,rugby fitness,bronco rugby test,maximal aerobic speed,rugby cardio test the bronco test,rugby strength coach,bronco test endurance,tj strength,bronc 4 435 full false     How to Keep Calm in Your Rugby Matches (play better and enjoy) - Rugby Muscle Podcast How to Keep Calm in Your Rugby Matches (play better and enjoy) - Rugby Muscle Podcast More on Rugby Muscle 

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    ]]>     More on Rugby Muscle 

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-9121192 Wed, 01 Sep 2021 08:00:00 +0100 881 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby podcast,rugby muscle podcast,strength and conditioning,mental performance training,mindset,sport psychology,rugby renegade 4 434 full false     Different Macros For Rugby Players Different Macros For Rugby Players More on Rugby Muscle 

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    ]]>     More on Rugby Muscle 

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-8978729 Thu, 05 Aug 2021 11:00:00 +0100 1599 Rugby muscle,training,rugby,performance,conditioning,fitness,rugby union,workouts,rugby training,rugby strength,tj,rugby coach,rugby diet,rugby macros,macros,nutrition,protein,rugby pod,diet for rugby players,iifym,flexible dieting,strength and conditioni 4 433 full true     High-Performance Mindset for Growth, Gains and Toughness w/ Coach C - Rugby Muscle Podcast High-Performance Mindset for Growth, Gains and Toughness w/ Coach C - Rugby Muscle Podcast Today's podcast is a bit of a team therapy session for everyone involved with Rugby Muscle as we discuss the Ego, Perception, Reality, Truth, Identity, Performance and more...

    If you enjoyed this one please give it a thumbs up, review and comment
    Yes, we're aware that Harvest Moon is a song not a band, things got confusing, KING Harvest has made the playlist.



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    ]]>     Today's podcast is a bit of a team therapy session for everyone involved with Rugby Muscle as we discuss the Ego, Perception, Reality, Truth, Identity, Performance and more...

    If you enjoyed this one please give it a thumbs up, review and comment
    Yes, we're aware that Harvest Moon is a song not a band, things got confusing, KING Harvest has made the playlist.



    More on Rugby Muscle 

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    Support the show

    ]]>     Buzzsprout-8833357 Thu, 08 Jul 2021 21:00:00 +0100 5113 rugby,strength training,conditioning,home gym,garage gym,rugby motivation,crossfit,plyometrics,rugby strength training,rugby fitness training,rugby strength coach,rugby strength and conditioning program,rugby muscle,creatine,velocity,rugby renegade,rugby 4 242 full false     Reaching High-Level Performance, Public Health, Meditation & More w/ Medical Doctor Yusef Smith Reaching High-Level Performance, Public Health, Meditation & More w/ Medical Doctor Yusef Smith Podcast  with Doctor Yusef Smith

    5:33 One the main reasons I've got you on the the pod is that you seem to have accomplished a fair bit, in a whole bunch of diverse realms - what 2/3 things would you attribute this to?
    15:05 Was becoming a Doctor the hardest of those accomplishments? Why?
    34:05 Medical Doctor shifts are notoriously the hardest possible to keep up with. Can you speak to
    34:20 the absurdity that those we are relying on for our own health, life quality are the ones we are subjecting to this?
    37:00 How you've managed to keep your head above water and run a separate business (and more) in this time?
    41:00 What tips would you have for people who struggle to find the time to fit in their training and/or their downtime?
    50:15 Now, there's a lot of self-experimentation that I've seen you do - Where does the desire for these experiments come from?
    52:35 How do you prevent the experiments from turning into shiny-object-syndrome?
    53:07 Which experiment have you found to be the most valuable?
    1:00:36 What does health and fitness look like in 20 years time - will you be involved?
    1:09:30 What's 1 song everyone needs in their gym playlist?
    1:10:47 . How can listeners get in touch and follow you?


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    ]]>     Podcast  with Doctor Yusef Smith

    5:33 One the main reasons I've got you on the the pod is that you seem to have accomplished a fair bit, in a whole bunch of diverse realms - what 2/3 things would you attribute this to?
    15:05 Was becoming a Doctor the hardest of those accomplishments? Why?
    34:05 Medical Doctor shifts are notoriously the hardest possible to keep up with. Can you speak to
    34:20 the absurdity that those we are relying on for our own health, life quality are the ones we are subjecting to this?
    37:00 How you've managed to keep your head above water and run a separate business (and more) in this time?
    41:00 What tips would you have for people who struggle to find the time to fit in their training and/or their downtime?
    50:15 Now, there's a lot of self-experimentation that I've seen you do - Where does the desire for these experiments come from?
    52:35 How do you prevent the experiments from turning into shiny-object-syndrome?
    53:07 Which experiment have you found to be the most valuable?
    1:00:36 What does health and fitness look like in 20 years time - will you be involved?
    1:09:30 What's 1 song everyone needs in their gym playlist?
    1:10:47 . How can listeners get in touch and follow you?


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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-8762702 Thu, 01 Jul 2021 16:00:00 +0100 5148 Rugby muscle,tj rugby,rugby,rugby muscle podcast,rugby training,strength and conditioning,rugby fitness,rugby renegade,periodization,Performance,High Performance,doctor yousef,Public Health,Meditation,rugby podcast,maximal aerobic speed,upside strength,tj 4 241 full false     Ego with Training & Results w/ John Clark - From Rugby to Strongman to World Record Endurance w/ John Clark - From Rugby to Strongman to World Record Endurance Athlete Ego with Training & Results w/ John Clark - From Rugby to Strongman to World Record Endurance w/ John Clark - From Rugby to Strongman to World Record Endurance Athlete John Clark joins the Rugby Muscle Podcast today to discuss his journey that has taken him from serious rugby player to UK's Strongest Man to Ironman to now running 48 marathons in 48 days in 48 different counties...

    We discuss his rugby enjoyment, his performance mindset, how this is for his ego and how he keeps the balance with these goals that might seem incredibly overwhelming as well as the importance of a coach.


    2:00  Talk me through your journey into strongman, how did you get into it?
    10:23 What lessons did you learn from strongman that helped your game?
    22:40 What prompted the change of focus to endurance?
    29:18 How did you deal with the ego side of things? losing strength which would've been part of your identity?
    35:35 Fear of failure
    50:20  What fuels this desire to train for these events? clearly motivation isn't an issue, how do you stay so "dedicated"
    57:50  What are you long long term goals for all this stuff? Just to be THE hybrid athlete?
    1:00:07 What does the fitness industry look like in 20 years time - will you be involved?
    1:17:52. What's 1 song everyone needs in their gym playlist?
    - No easy way out
    1:19:40 How can listeners get in touch and follow you?


    Follow John on his journey and donate

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    ]]>     John Clark joins the Rugby Muscle Podcast today to discuss his journey that has taken him from serious rugby player to UK's Strongest Man to Ironman to now running 48 marathons in 48 days in 48 different counties...

    We discuss his rugby enjoyment, his performance mindset, how this is for his ego and how he keeps the balance with these goals that might seem incredibly overwhelming as well as the importance of a coach.


    2:00  Talk me through your journey into strongman, how did you get into it?
    10:23 What lessons did you learn from strongman that helped your game?
    22:40 What prompted the change of focus to endurance?
    29:18 How did you deal with the ego side of things? losing strength which would've been part of your identity?
    35:35 Fear of failure
    50:20  What fuels this desire to train for these events? clearly motivation isn't an issue, how do you stay so "dedicated"
    57:50  What are you long long term goals for all this stuff? Just to be THE hybrid athlete?
    1:00:07 What does the fitness industry look like in 20 years time - will you be involved?
    1:17:52. What's 1 song everyone needs in their gym playlist?
    - No easy way out
    1:19:40 How can listeners get in touch and follow you?


    Follow John on his journey and donate

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    Miles4Meals

    Youtube

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-8747643 Thu, 24 Jun 2021 10:00:00 +0100 5092 rugby strong,rugby,Rugby Muscle Podcast,strongman,Endurance Athlete,Ego & Identity on sports,tj,rugby workout,endurance training,rugby podcast,hybrid athlete,hybrid,run and lift,ironman,marathon training,podcast,triathlon training,strength and conditionin 4 240 full true     Rugby S&C in France, Boxing and the Importance of Basics - Rugby Muscle Podcast w/ Jack Westley Rugby S&C in France, Boxing and the Importance of Basics - Rugby Muscle Podcast w/ Jack Westley Big Booty Mix (w/ Download link)

    3:05  Tell me your story of how you ended up in France doing s&c
    8:42 Background in boxing
    12:29  personal training lessons 16:27
    16:27 Getting buy in from players
    20:10 olympic lifting for rugby
    21:40 Education for their athletes
    26:50 Is full contact necessary - how do we improve these things?
    30:40 old school rugby
    34:36 his S&c programming
    45:30 How much has your boxing background influenced your process as an s&c coach
    56:10  What does it look like in 20 years time - will you be involved?
    59:25 What's 1 song everyone needs in their gym playlist?
    1:01:51 How can listeners get in touch and follow you?


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    ]]>     Big Booty Mix (w/ Download link)

    3:05  Tell me your story of how you ended up in France doing s&c
    8:42 Background in boxing
    12:29  personal training lessons 16:27
    16:27 Getting buy in from players
    20:10 olympic lifting for rugby
    21:40 Education for their athletes
    26:50 Is full contact necessary - how do we improve these things?
    30:40 old school rugby
    34:36 his S&c programming
    45:30 How much has your boxing background influenced your process as an s&c coach
    56:10  What does it look like in 20 years time - will you be involved?
    59:25 What's 1 song everyone needs in their gym playlist?
    1:01:51 How can listeners get in touch and follow you?


    More On Jack

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-8605900 Tue, 08 Jun 2021 04:00:00 +0100 3816 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, bodybuildi 4 239 full false     What Can Rugby Players Learn From Powerlifters? - Rugby Muscle Podcast What Can Rugby Players Learn From Powerlifters? - Rugby Muscle Podcast In today's podcast TJ and Alex discuss things that rugby players can learn from their powerlifting counterparts, not just with their strength and conditioning, but with their approach to rugby training as a whole.

    We really think you can take a lot out of this episode.

    2:10 What does powerlifting do really well we can learn from?
    5:00 Consistency with training (and goals)
    15:21 Identifying inefficiencies
    17:36 Different aspects of performance
    21:00 Performance goals and markers
    27:26 Periodization
    32:36 How hard does training need to be?
    39:20 Plan
     

    Here's the playlist - Create Your Rugby Strength and Conditioning Program



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    ]]>     In today's podcast TJ and Alex discuss things that rugby players can learn from their powerlifting counterparts, not just with their strength and conditioning, but with their approach to rugby training as a whole.

    We really think you can take a lot out of this episode.

    2:10 What does powerlifting do really well we can learn from?
    5:00 Consistency with training (and goals)
    15:21 Identifying inefficiencies
    17:36 Different aspects of performance
    21:00 Performance goals and markers
    27:26 Periodization
    32:36 How hard does training need to be?
    39:20 Plan
     

    Here's the playlist - Create Your Rugby Strength and Conditioning Program



    More on Alex
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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-8602317 Tue, 01 Jun 2021 06:00:00 +0100 2670 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, bodybuildi 4 238 full true     Sports Nutrition for Rugby w/ Marie Spano RD - protein, carb cycling, habits and more Sports Nutrition for Rugby w/ Marie Spano RD - protein, carb cycling, habits and more 8:30 How have you been handling the Pandemic with your athletes - any big changes?
    10:07 What are some dietary considerations athletes need to make as they get back into sport?
    12:45 Eating on a schedule
    17:12 Water chugging to stay more hydrated
    19:15 Protein needs for rugby players
    22:40 How do you deal with athletes who want to get in shape but don't like tracking their food?
    39:55 Do you prefer athletes to change their calorie intake on training days vs non-training days? and why?
    46:20 Any new/stupid diet industry nonsense you want to vent about?
    51:50 What does the perfect meal look like?
    53:32 What does sports nutrition look like in 20 years time - will you be involved?
    56:23 What's 1 song everyone needs in their gym playlist?
    58:30 How can listeners get in touch and follow you?

    More On Marie:
     
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    ]]>     8:30 How have you been handling the Pandemic with your athletes - any big changes?
    10:07 What are some dietary considerations athletes need to make as they get back into sport?
    12:45 Eating on a schedule
    17:12 Water chugging to stay more hydrated
    19:15 Protein needs for rugby players
    22:40 How do you deal with athletes who want to get in shape but don't like tracking their food?
    39:55 Do you prefer athletes to change their calorie intake on training days vs non-training days? and why?
    46:20 Any new/stupid diet industry nonsense you want to vent about?
    51:50 What does the perfect meal look like?
    53:32 What does sports nutrition look like in 20 years time - will you be involved?
    56:23 What's 1 song everyone needs in their gym playlist?
    58:30 How can listeners get in touch and follow you?

    More On Marie:
     
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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-8472239 Thu, 13 May 2021 04:00:00 +0100 3737 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, bodybuildi 4 237 full false     Rugby Conditioning - Rethinking Anaerobic vs Aerobic work w/ Sean Seale from Upside Strength Rugby Conditioning - Rethinking Anaerobic vs Aerobic work w/ Sean Seale from Upside Strength Today Sean Seale comes on the Podcast to reframe your thinking behind energy systems, and training - a fantastic, insightful episode. Enjoy!

    08.36 Where are you at in the season with your guys? Whats handling Covid been like?
    17:35  With guys getting back to rugby, what are the big mistakes they are likely to make?
    27:50 Why do people think rugby is anaerobic? Is a solely anaerobic activity even a thing?
    39:00 What are mistakes that STRONG guys in particular?
    44:40 What about conditioning for weaker folks?
    55:27 What are some differences in the way we can condition individual athletes vs teams?
    01:03:43 What does S&C look like in 20 years time - will you be involved?
    01:06:33  What's 1 song everyone needs in their gym playlist?
    01:07:10 How can listeners get in touch and follow you?

    More on Sean Seale:
    https://upsidestrength.com/
    Upside Strength Youtube
    https://www.youtube.com/channel/UCJar_A9YriGU0wwdecioQbw
    Instagram
    https://www.instagram.com/upsidestrength/
    More on Sean Seale:

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    Support the show

    ]]>     Today Sean Seale comes on the Podcast to reframe your thinking behind energy systems, and training - a fantastic, insightful episode. Enjoy!

    08.36 Where are you at in the season with your guys? Whats handling Covid been like?
    17:35  With guys getting back to rugby, what are the big mistakes they are likely to make?
    27:50 Why do people think rugby is anaerobic? Is a solely anaerobic activity even a thing?
    39:00 What are mistakes that STRONG guys in particular?
    44:40 What about conditioning for weaker folks?
    55:27 What are some differences in the way we can condition individual athletes vs teams?
    01:03:43 What does S&C look like in 20 years time - will you be involved?
    01:06:33  What's 1 song everyone needs in their gym playlist?
    01:07:10 How can listeners get in touch and follow you?

    More on Sean Seale:
    https://upsidestrength.com/
    Upside Strength Youtube
    https://www.youtube.com/channel/UCJar_A9YriGU0wwdecioQbw
    Instagram
    https://www.instagram.com/upsidestrength/
    More on Sean Seale:

    Upside Strength Youtube

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    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-8405934 Thu, 06 May 2021 07:00:00 +0100 4245 upside strength,opex fitness,strength training,rugby fitness,rugby conditioning,rugby,rugby fitness training,rugby training,rugby workout,strength and conditioning,rugby gym,rugby strength coach,england rugby,rugby renegade,rugby muscle,rugby muscle podca 4 236 full false     Coaches Catch Up - Rugby vs Powerlifting vs Crossfit, Training Mindset w/ Alex from Kabuki Strength Coaches Catch Up - Rugby vs Powerlifting vs Crossfit, Training Mindset w/ Alex from Kabuki Strength More on Rugby Muscle 

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    ]]>     More on Rugby Muscle 

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    ]]>     Buzzsprout-8377426 Thu, 29 Apr 2021 16:00:00 +0100 3725 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, bodybuildi 4 235 full false     Keir Wenham-Flatt aka the “Rugby Strength Coach” - Where Strength & Conditioning is Wrong Keir Wenham-Flatt aka the “Rugby Strength Coach” - Where Strength & Conditioning is Wrong Today we have Keir Wenham-Flatt, a huge influence on me as a coach. He is well known for challenging the system, so much so that he’s out creating his own system which you’ll find in the links below. We had a good chat on where rugby strength and conditioning is flawed, the kneesovertoes guy and why he’s successful, and what YOU should be looking at to improve your performance.


    2:56 People know who you are, but any cliffnotes

    7:35 The coaching process

    12:40 Kneesovertoes guy and Poliquin

    15:15 What are the glaring holes that amateur players miss in their s&c?

    26:51 Why does the Bronco suck?

    33:32 Why are the All Blacks good at rugby

    37:50 Have you worked with amazing players that just sucked in the gym?

    42:40 Are there guys who work great in the gym but aren't as good on the pitch?

    48:10 Rugby's First Principles

    55:34 What does S&C/rugby like in 20 years time - will you be involved?

    57:05 What's 1 song everyone needs in their gym playlist?

    58:48 How can listeners get in touch and follow you?


    More on Keir:

    Website 

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    ]]>     Today we have Keir Wenham-Flatt, a huge influence on me as a coach. He is well known for challenging the system, so much so that he’s out creating his own system which you’ll find in the links below. We had a good chat on where rugby strength and conditioning is flawed, the kneesovertoes guy and why he’s successful, and what YOU should be looking at to improve your performance.


    2:56 People know who you are, but any cliffnotes

    7:35 The coaching process

    12:40 Kneesovertoes guy and Poliquin

    15:15 What are the glaring holes that amateur players miss in their s&c?

    26:51 Why does the Bronco suck?

    33:32 Why are the All Blacks good at rugby

    37:50 Have you worked with amazing players that just sucked in the gym?

    42:40 Are there guys who work great in the gym but aren't as good on the pitch?

    48:10 Rugby's First Principles

    55:34 What does S&C/rugby like in 20 years time - will you be involved?

    57:05 What's 1 song everyone needs in their gym playlist?

    58:48 How can listeners get in touch and follow you?


    More on Keir:

    Website 

    Instagram 


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    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-8328410 Thu, 22 Apr 2021 04:00:00 +0100 3753 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, fun, cardi 4 234 full false     Running Ultramarathons & Deadlifting over 300kgs - How BOTH benefit you w/ Alex Viada Running Ultramarathons & Deadlifting over 300kgs - How BOTH benefit you w/ Alex Viada Alex Viada is THE man, this episode was a fantastic insight into building the strength and engine of legend, but also, just on being better and happy.

    10:45 Talk about your background and why you decided to pursue these sports

    4:00 Elite numbers in lifts and what they mean?

    7:22 What are some tips you would give to a person wanting to get into marathons all while staying strong and making consistent gains?

    12:19 I think this massively applies to rugby - aerobic sport with 5-10 second bursts but 90% spent walking, jogging.

    13 :55 Aerobic work and it's benefits for training?

    23:25 What’s the biggest misconception people have about hybrid style training?

    25:30 Crossfit professionals

    31:4 How much does heavy lifting help ultra running?

    33:12 Also what was the heaviest you've been competing in one of these races

    34:05 More tips for larger athletes develop their aerobic system?

    39:45 What are some dietary adjustments that must be made to fuel the type of training you do, compared to a purely strength or purely aerobic program?

    43:52 What do you eat on a normal day vs a training day?

    46:05 Carbo loading for athletes

    48:25 Recovery must be at a premium doing what you do, what are some of your favorite active/passive recovery means?

    54:09 Genes?

    59:19  What does it look like in 20 years time - will you be involved?

    1:01:44  What's 1 song everyone needs in their gym playlist? Stone Cold Metal

    1:02:14 How can listeners get in touch and follow you?


    More on Alex Viada:

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    ]]>     Alex Viada is THE man, this episode was a fantastic insight into building the strength and engine of legend, but also, just on being better and happy.

    10:45 Talk about your background and why you decided to pursue these sports

    4:00 Elite numbers in lifts and what they mean?

    7:22 What are some tips you would give to a person wanting to get into marathons all while staying strong and making consistent gains?

    12:19 I think this massively applies to rugby - aerobic sport with 5-10 second bursts but 90% spent walking, jogging.

    13 :55 Aerobic work and it's benefits for training?

    23:25 What’s the biggest misconception people have about hybrid style training?

    25:30 Crossfit professionals

    31:4 How much does heavy lifting help ultra running?

    33:12 Also what was the heaviest you've been competing in one of these races

    34:05 More tips for larger athletes develop their aerobic system?

    39:45 What are some dietary adjustments that must be made to fuel the type of training you do, compared to a purely strength or purely aerobic program?

    43:52 What do you eat on a normal day vs a training day?

    46:05 Carbo loading for athletes

    48:25 Recovery must be at a premium doing what you do, what are some of your favorite active/passive recovery means?

    54:09 Genes?

    59:19  What does it look like in 20 years time - will you be involved?

    1:01:44  What's 1 song everyone needs in their gym playlist? Stone Cold Metal

    1:02:14 How can listeners get in touch and follow you?


    More on Alex Viada:

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-8284164 Thu, 15 Apr 2021 04:00:00 +0100 3866 nutrition,diet,training,rugby,game day,match,fuel,performance,goals,conditioning,usa rugby,rugby union,rugby league,lose weight,workouts,get fit,fitness,rugby muscle,rugby training,rugby strength,workout,bodybuilding,hypertrophy,splits,program,high low,Ru 4 232 full false     🍻 You CAN Drink Booze, and STILL Make Progress - Rugby Muscle Academy Preview 🍻 You CAN Drink Booze, and STILL Make Progress - Rugby Muscle Academy Preview This week's video is from the Rugby Muscle Academy, guiding you through the question of alcohol and progress. Does beer really ruin your gains? short answer is no, this is a guide on tactics of how and why you could do it.

    For more videos like this, a complete follow-along training guide and nutrition to be the best rugby player / athlete you can be check out
    https://www.rugby-muscle.com/team


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    ]]>     This week's video is from the Rugby Muscle Academy, guiding you through the question of alcohol and progress. Does beer really ruin your gains? short answer is no, this is a guide on tactics of how and why you could do it.

    For more videos like this, a complete follow-along training guide and nutrition to be the best rugby player / athlete you can be check out
    https://www.rugby-muscle.com/team


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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-8322102 Tue, 13 Apr 2021 13:00:00 +0100 1116 4 231 full false     Steroids & PEDs in Sports - An open discussion w/ Broderick Chavez - Rugby Muscle Podcast Steroids & PEDs in Sports - An open discussion w/ Broderick Chavez - Rugby Muscle Podcast We've got something a little different here.

    Sports performance expert, biologist, chemist, Evil Genius and consultant to IFBB pros, olympians and athletes.


    1:25 How did you become the consultant you are today?
    8:16 Steroids vs PEDs
    12:00 Rugby and safety
    13:45 WADA are obviously the big pioneers of anti-drug, why are they wrong?
    17:21 Safety with Testosterone and Steoids
    21:35 Safety with TRT
    28:03 What about SARMs?
    33:00 "Safety" with collision sports
    36:13 Aggression for rugby is a good effect of steroids?
    40:14 What about kids or even adults, before they make the pros? Does it stay in their system?
    41:50 You hear rugby is a skill sport, so won't really be helped by drugs - what's your opinion on this?
    43:43 Lots of guys claim that they took it and it made them worse?
    47:00 Level playing field
    49:50 Rugby players that have tested positive almost all seem to be amateur? Is that because they are just recreational bodybuilders? or because pros are smarter?
    59:20 What does it look like in 20 years time - will you be involved?
    1:00:56  What's 1 song everyone needs in their gym playlist?
    1:01:56 How can listeners get in touch and follow you?


    More on B. Chavez:

    Instagram

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    ]]>     We've got something a little different here.

    Sports performance expert, biologist, chemist, Evil Genius and consultant to IFBB pros, olympians and athletes.


    1:25 How did you become the consultant you are today?
    8:16 Steroids vs PEDs
    12:00 Rugby and safety
    13:45 WADA are obviously the big pioneers of anti-drug, why are they wrong?
    17:21 Safety with Testosterone and Steoids
    21:35 Safety with TRT
    28:03 What about SARMs?
    33:00 "Safety" with collision sports
    36:13 Aggression for rugby is a good effect of steroids?
    40:14 What about kids or even adults, before they make the pros? Does it stay in their system?
    41:50 You hear rugby is a skill sport, so won't really be helped by drugs - what's your opinion on this?
    43:43 Lots of guys claim that they took it and it made them worse?
    47:00 Level playing field
    49:50 Rugby players that have tested positive almost all seem to be amateur? Is that because they are just recreational bodybuilders? or because pros are smarter?
    59:20 What does it look like in 20 years time - will you be involved?
    1:00:56  What's 1 song everyone needs in their gym playlist?
    1:01:56 How can listeners get in touch and follow you?


    More on B. Chavez:

    Instagram

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    ]]>     Buzzsprout-8280569 Thu, 08 Apr 2021 16:00:00 +0100 3866 nutrition,diet,training,rugby,game day,match,fuel,performance,goals,conditioning,usa rugby,rugby union,rugby league,lose weight,workouts,get fit,fitness,rugby muscle,rugby training,rugby strength,workout,bodybuilding,hypertrophy,splits,program,high low,Br 4 230 full false     The Rugby Strength and Conditioning Pyramid - A Re-Introduction & Important Points The Rugby Strength and Conditioning Pyramid - A Re-Introduction & Important Points Today we are revisiting the Rugby Strength and Conditioning Pyramid.

    Discussing why this was created, who it will help and how it solves for ALLL the common mistakes that exist within rugby training.

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    ]]>     Today we are revisiting the Rugby Strength and Conditioning Pyramid.

    Discussing why this was created, who it will help and how it solves for ALLL the common mistakes that exist within rugby training.

    More on Rugby Muscle 

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-8275898 Tue, 06 Apr 2021 14:00:00 +0100 1564 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, bodybuildi 4 229 full false     What is Team Rugby Muscle?! Myo Reps, VO2 Max, Tips For Older Player & More - Rugby Muscle Q&A What is Team Rugby Muscle?! Myo Reps, VO2 Max, Tips For Older Player & More - Rugby Muscle Q&A 2:09 WHAT IS TEAM RUGBY MUSCLE

    11:59 Are you able to explain myo reps? .

    16:17 Views on missing a session if it lands on a rugby day - example: Agility tempos on same day as rugby training, which was mainly conditioning and skills?

    18:33 Any recommendations for a strength program to improve squats?

    21:42 Any tips for make time go faster?
     
    22:44 Best sleep tips? My sleep tends to suck!

    26:43 Tips, do’s and don’ts for training and playing for older players (47)! Cheers.

    28:47 Thanks for accepting me. Looking to put on muscle without loosing conditioning. I'm back row and 31 coming into my later years but sitting at 83kg want to get up to 90 without loosing my work rate /tackle rate

    31:47 A/ I want to increase my “recovery rate” and keep it up when the gyms switch on and I go back to concentrating on weight training. I went fat and lazy over Xmas for 2 months, I’m doing easy 5ks 5 times a week just to ease me back in. I had been doing a session a week of 8x 45sec 80% runs with 90sec return to start - up an incline. Should I go back to doing that and can I do that twice a week while getting back on body weight circuits and 5ks

    34:45 B VO2 max... what is it, is it useful, can I trust my watch?



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    ]]>     2:09 WHAT IS TEAM RUGBY MUSCLE

    11:59 Are you able to explain myo reps? .

    16:17 Views on missing a session if it lands on a rugby day - example: Agility tempos on same day as rugby training, which was mainly conditioning and skills?

    18:33 Any recommendations for a strength program to improve squats?

    21:42 Any tips for make time go faster?
     
    22:44 Best sleep tips? My sleep tends to suck!

    26:43 Tips, do’s and don’ts for training and playing for older players (47)! Cheers.

    28:47 Thanks for accepting me. Looking to put on muscle without loosing conditioning. I'm back row and 31 coming into my later years but sitting at 83kg want to get up to 90 without loosing my work rate /tackle rate

    31:47 A/ I want to increase my “recovery rate” and keep it up when the gyms switch on and I go back to concentrating on weight training. I went fat and lazy over Xmas for 2 months, I’m doing easy 5ks 5 times a week just to ease me back in. I had been doing a session a week of 8x 45sec 80% runs with 90sec return to start - up an incline. Should I go back to doing that and can I do that twice a week while getting back on body weight circuits and 5ks

    34:45 B VO2 max... what is it, is it useful, can I trust my watch?



    More on Rugby Muscle 

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    ]]>     Buzzsprout-8204221 Fri, 02 Apr 2021 04:00:00 +0100 2588 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, fun, cardi 4 228 full true     Sports Nutrition for Athletes is NOT Motivation/Discipline - HABITS w/ Dr Mel Davis - Rugby Muscle Sports Nutrition for Athletes is NOT Motivation/Discipline - HABITS w/ Dr Mel Davis - Rugby Muscle Dr Melissa Davis from Renaissance Periodization and BJJ world fame comes on to discuss how we actually IMPLEMENT a new diet, or any change. Discussed here are common diet and habit mistakes and real, valuable ideas on how you can change

    6:50 When looking at fat loss, why is habit-formation spoken about so little?
    8:25 Daily habits
    15:50 Outcome vs Process vs Learning goal-setting?
    19:23 Time-Constrained goals
    26:30 Tracking
    32:50 Where do people "fall off the wagon" most often? Why?43:20 Can people tie these into their identity as a positive? Are there negatives too?
    47:38Your best 1-3 tips for anyone who wants to start a new habit today?57:28 What does it this area look like in 20 years time - will you be involved?
    59:26 What's 1 song everyone needs in their gym playlist?
    59:44 How can listeners get in touch and follow you?

    More on Dr. Mel

    @regressive_underload
    Finally Get Sh*t Done eBook
    https://renaissanceperiodization.com/evidence-based-habit-building


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    ]]>     Dr Melissa Davis from Renaissance Periodization and BJJ world fame comes on to discuss how we actually IMPLEMENT a new diet, or any change. Discussed here are common diet and habit mistakes and real, valuable ideas on how you can change

    6:50 When looking at fat loss, why is habit-formation spoken about so little?
    8:25 Daily habits
    15:50 Outcome vs Process vs Learning goal-setting?
    19:23 Time-Constrained goals
    26:30 Tracking
    32:50 Where do people "fall off the wagon" most often? Why?43:20 Can people tie these into their identity as a positive? Are there negatives too?
    47:38Your best 1-3 tips for anyone who wants to start a new habit today?57:28 What does it this area look like in 20 years time - will you be involved?
    59:26 What's 1 song everyone needs in their gym playlist?
    59:44 How can listeners get in touch and follow you?

    More on Dr. Mel

    @regressive_underload
    Finally Get Sh*t Done eBook
    https://renaissanceperiodization.com/evidence-based-habit-building


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    ]]>     Buzzsprout-8081915 Thu, 18 Mar 2021 05:00:00 +0000 3732 Creatine, hypertrophy, routine, sleep, recovery, nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, ru 4 227 full false     Jonny Watson - Propane Fitness, IPF World Championships, True Motivation & Training When Busy Jonny Watson - Propane Fitness, IPF World Championships, True Motivation & Training When Busy Jonny from Propane Fitness comes onto the Podcast today to talk about his IPF world powerlifting experience, his enjoyment from competition, his motivation, and how he lost it. He also gives an insight into how he gets very busy people who are short on time into amazing shape

    Questions and timestamps:

    0:00:09 Journey into powerlifting, how did you get started?
    0:00:20 How did you approach qualifying for worlds?
    18:30 How did you deal with the fallout - fitness menopause?
     28:24 How did you relight the fire and become back into the groove? (looks like you're back into powerlifting)
     32:33 What does your training look like now?
    37:40 You work with a lot of really busy people. What are your main focusses on?
    40:10 Time in the gym
    47:12 Macros
    54:24 What does the fitness industry look like in 20 years time - will you be involved?
    01:00:00  What's 1 song everyone needs in their gym playlist?
    01:01:01 How can listeners get in touch and follow you?

    More from Jonny and Propane Fitness

    Propanefitness.com

    @propanefitness


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    ]]>     Jonny from Propane Fitness comes onto the Podcast today to talk about his IPF world powerlifting experience, his enjoyment from competition, his motivation, and how he lost it. He also gives an insight into how he gets very busy people who are short on time into amazing shape

    Questions and timestamps:

    0:00:09 Journey into powerlifting, how did you get started?
    0:00:20 How did you approach qualifying for worlds?
    18:30 How did you deal with the fallout - fitness menopause?
     28:24 How did you relight the fire and become back into the groove? (looks like you're back into powerlifting)
     32:33 What does your training look like now?
    37:40 You work with a lot of really busy people. What are your main focusses on?
    40:10 Time in the gym
    47:12 Macros
    54:24 What does the fitness industry look like in 20 years time - will you be involved?
    01:00:00  What's 1 song everyone needs in their gym playlist?
    01:01:01 How can listeners get in touch and follow you?

    More from Jonny and Propane Fitness

    Propanefitness.com

    @propanefitness


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    ]]>     Buzzsprout-8083213 Wed, 10 Mar 2021 16:00:00 +0000 3807 johnny,watson,propane fitness,propane fitness podcast,ipf,powerlifter,worlds,ipf worlds,deadlift,fitness menopause,strength,ipf raw,deadlift pr,powerlifting,sbd,propanefitness,johnny propane fitness,rugby podcast,rugby fitness,rugby powerlifting,rugby squ 4 225 full false     RUGBY-SPECIFIC S&C Training vs General Fitness Explained - Rugby Muscle Programming 104 RUGBY-SPECIFIC S&C Training vs General Fitness Explained - Rugby Muscle Programming 104 Today's Rugby Muscle Applied is the final installment of the rugby muscle Applied programming series.
    You'll get a look into why you need to be more specific with your training, not matter what level you play at or aspire to achieve

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    ]]>     Today's Rugby Muscle Applied is the final installment of the rugby muscle Applied programming series.
    You'll get a look into why you need to be more specific with your training, not matter what level you play at or aspire to achieve

    More on Rugby Muscle 

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    ]]>     Buzzsprout-7980430 Mon, 08 Mar 2021 18:00:00 +0000 1631 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, bodybuildi 4 224 full false     When To Build a Rugby Specific Program, Speed Training, Power Building Q&A When To Build a Rugby Specific Program, Speed Training, Power Building Q&A 6:08 At this time of the year and with no exact date for when rugby will be back is it better to just follow a power building program to put on size and then light cardio or is it better to be doing a more rugby specific program. ???

    12:45 Two for ya. 1. with summer coming sooner than later....what is your one go to exercise you'd suggest for a mix of rugby and looking good on the beach? 

    17:10 If you could do one speed session only once a week (because I haven't got time for anything more) what would you do?? Varied sprints?? and as always thank you!

    21:37  What were you biggest take aways from the chat with James Hoffman? 

    27:49 Also, who do you think the next Irish 10 should be?

    30:59 Recently found the podcast on spotify, starting fro back in 2014/ Effective training to build strength, enhancing game performance. Hungry to progress from where I am just now and train smarter.

    32:59 I read the article on the site about HICT and am interested in trying it out. How would you set up a HICT workout? How would you incorporate it into your regular strength and conditioning training?

    36:00 Will Daniel getting leaner while increasing weight week by week. I am stuck at 163 pounds for the last couple months im a constant faster and usually am on a omad (one meal a day) diet but i am looking to increase that heading into this summer.


    More on Rugby Muscle 

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    ]]>     6:08 At this time of the year and with no exact date for when rugby will be back is it better to just follow a power building program to put on size and then light cardio or is it better to be doing a more rugby specific program. ???

    12:45 Two for ya. 1. with summer coming sooner than later....what is your one go to exercise you'd suggest for a mix of rugby and looking good on the beach? 

    17:10 If you could do one speed session only once a week (because I haven't got time for anything more) what would you do?? Varied sprints?? and as always thank you!

    21:37  What were you biggest take aways from the chat with James Hoffman? 

    27:49 Also, who do you think the next Irish 10 should be?

    30:59 Recently found the podcast on spotify, starting fro back in 2014/ Effective training to build strength, enhancing game performance. Hungry to progress from where I am just now and train smarter.

    32:59 I read the article on the site about HICT and am interested in trying it out. How would you set up a HICT workout? How would you incorporate it into your regular strength and conditioning training?

    36:00 Will Daniel getting leaner while increasing weight week by week. I am stuck at 163 pounds for the last couple months im a constant faster and usually am on a omad (one meal a day) diet but i am looking to increase that heading into this summer.


    More on Rugby Muscle 

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    ]]>     Buzzsprout-8050846 Fri, 05 Mar 2021 12:00:00 +0000 2554 nutrition,diet,training,rugby,game day,match,fuel,performance,goals,conditioning,usa rugby,rugby union,rugby league,lose weight,workouts,get fit,fitness,rugby muscle,rugby training,rugby strength,workout,fun,cardio,metcon,crossfit,neck,sports nutrition,ru 4 223 full false     Coaches Catchup - Rugby S&C, Strongman, Olympic Lifting and How Our Training Looks - Regan Phillips Coaches Catchup - Rugby S&C, Strongman, Olympic Lifting and How Our Training Looks - Regan Phillips Today's podcast is a bit more of a candid chat with TJ and Regan Phillips of Regan's Rugby Strength and Conditioning.
    It's a bit all over the place, but this episode is more of a catch up with our lives than anything else... would be awesome if we got your feedback on this one


    Regan's Website


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    ]]>     Today's podcast is a bit more of a candid chat with TJ and Regan Phillips of Regan's Rugby Strength and Conditioning.
    It's a bit all over the place, but this episode is more of a catch up with our lives than anything else... would be awesome if we got your feedback on this one


    Regan's Website


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    ]]>     Buzzsprout-7921879 Wed, 03 Mar 2021 15:00:00 +0000 3776 nutrition,diet,training,rugby,game day,match,fuel,performance,goals,conditioning,usa rugby,rugby union,rugby league,lose weight,workouts,get fit,fitness,rugby muscle,rugby training,rugby strength,workout,fun,cardio,metcon,crossfit,neck 4 225 full false     How to PROGRESS Your Strength and Conditioning Training As a Rugby Player How to PROGRESS Your Strength and Conditioning Training As a Rugby Player Today's Rugby Muscle Applied looks at how you can progress your training week to week.
    Training should not just be one week where you aimlessly do the same stuff, nor should it be progressing in every single way possible.
    This episode explains explains what you need to be doing

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    ]]>     Today's Rugby Muscle Applied looks at how you can progress your training week to week.
    Training should not just be one week where you aimlessly do the same stuff, nor should it be progressing in every single way possible.
    This episode explains explains what you need to be doing

    More on Rugby Muscle 

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    Support the show

    ]]>     Buzzsprout-7980229 Mon, 01 Mar 2021 18:00:00 +0000 1654 rugby,rugby union,rugby training,coaching,world rugby,rugby player,rugby workout,england rugby,how to lose weight,strength and conditioning 4 221 full true     Q&A - "Lean Gains" is it a good approach? How to work conditioning into a strength program and more Q&A - "Lean Gains" is it a good approach? How to work conditioning into a strength program and more Q&A - "Lean Gains" is it a good approach? How to work conditioning into a strength program and moew

    6:05 Getting lean without losing too much muscle.

    10:50 How do I work conditioning in to my strength training.

    15:10  As someone is trying to get leaner and get bigger personally, what are your thoughts on a "leangain" vs traditional bulk/cut, bulk/cut as an approach for overall #muscle gain.

    23:00  Any good mobility and stretching sessions you can recommend to help Improve athleticism cheers

    30:25 I’m trying to lose fat. My carbs and fat are low, sometimes I’m feeling more tired than usual. But I want to improve different aspects on my training. I would like to add cardio and rugby skills. How can I manager and do all of it with good energy?

    33:30 Question for the community: If you think you have strained something in your foot do you go to a Physio or a Podiatrist?

    36:28  I lack focus, lack consistency lack knowledge. I wanna know how much wieght I must put on, how much weight I must lift as a half back, how fast should I be how many times In a day, a week shoud I be training. I wanna build mucsle at the same time be faster is it possible?

    40:07  Well, I have a hard time filling out my chest and arms. and I feel like I am lacking in that department. Also conditioning. big time

    45:14 Oh one question if there's time at the end: is there anyone you've come across recently on the Gram putting out good content that's worth a follow?



    More on Rugby Muscle 

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    ]]>     Q&A - "Lean Gains" is it a good approach? How to work conditioning into a strength program and moew

    6:05 Getting lean without losing too much muscle.

    10:50 How do I work conditioning in to my strength training.

    15:10  As someone is trying to get leaner and get bigger personally, what are your thoughts on a "leangain" vs traditional bulk/cut, bulk/cut as an approach for overall #muscle gain.

    23:00  Any good mobility and stretching sessions you can recommend to help Improve athleticism cheers

    30:25 I’m trying to lose fat. My carbs and fat are low, sometimes I’m feeling more tired than usual. But I want to improve different aspects on my training. I would like to add cardio and rugby skills. How can I manager and do all of it with good energy?

    33:30 Question for the community: If you think you have strained something in your foot do you go to a Physio or a Podiatrist?

    36:28  I lack focus, lack consistency lack knowledge. I wanna know how much wieght I must put on, how much weight I must lift as a half back, how fast should I be how many times In a day, a week shoud I be training. I wanna build mucsle at the same time be faster is it possible?

    40:07  Well, I have a hard time filling out my chest and arms. and I feel like I am lacking in that department. Also conditioning. big time

    45:14 Oh one question if there's time at the end: is there anyone you've come across recently on the Gram putting out good content that's worth a follow?



    More on Rugby Muscle 

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    ]]>     Buzzsprout-7978966 Fri, 26 Feb 2021 16:00:00 +0000 2890 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, fun, cardi 4 220 full false     The Simplicity of Real Rugby S&C & Common Mistakes - James Hoffmann - Renaissance Periodization The Simplicity of Real Rugby S&C & Common Mistakes - James Hoffmann - Renaissance Periodization Today on the Rugby Muscle Podcast Dr James Hoffman comes in to talk all things Athlete Training.
    Expect to understand why you need a needs analysis, why "strength and conditioning" as well as "recovery" is not what you're being told it is and how to really make meaningful progress as a rugby player.

    James's Books


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    ]]>     Today on the Rugby Muscle Podcast Dr James Hoffman comes in to talk all things Athlete Training.
    Expect to understand why you need a needs analysis, why "strength and conditioning" as well as "recovery" is not what you're being told it is and how to really make meaningful progress as a rugby player.

    James's Books


    More on Rugby Muscle 

    Facebook Group

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    Support the show

    ]]>     Buzzsprout-7921213 Wed, 24 Feb 2021 03:00:00 +0000 4149 conditioning,strength training,nutrition,rugby,hypertrophy,lifting,strength,periodization,home gym,creatine,hypertrophy training,rugby motivation,this is rugby,rugby skills,crossfit,plyometrics,velocity,rugby tackles,rugby union,freqency,home workout,powe 4 222 full true     Rugby Program 102 - The Rugby S&C Training Week (with Example Weeks!) Rugby Program 102 - The Rugby S&C Training Week (with Example Weeks!) For today's Rugby Muscle Applied podcast, you get to discover what should go into your rugby training week.
    WAY TOO OFTEN athletes just immediately throw themselves into schedules that will never work and are unnecessary!
    The other problem athletes run into is that get constantly fatigued and burnt out from the training they do.
    This guide will explain to you how to implement a schedule that will allow you to make optimal progress


    More on Rugby Muscle 

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    ]]>     For today's Rugby Muscle Applied podcast, you get to discover what should go into your rugby training week.
    WAY TOO OFTEN athletes just immediately throw themselves into schedules that will never work and are unnecessary!
    The other problem athletes run into is that get constantly fatigued and burnt out from the training they do.
    This guide will explain to you how to implement a schedule that will allow you to make optimal progress


    More on Rugby Muscle 

    Facebook Group

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    Support the show

    ]]>     Buzzsprout-7945165 Mon, 22 Feb 2021 07:00:00 +0000 1413 strength and conditioning,strength,strength training,rugby,rugby training,rugby gym,rugby highlights,rugby steps,strength workout,home gym,nutrition,Rugby Muscle Applied,conditioning,hypertrophy,lifting,periodization,creatine,hypertrophy training,world ru 4 221 full false     Q&A Tendon Rehab, Moving from Gridiron to Rugby and more Q&A Tendon Rehab, Moving from Gridiron to Rugby and more 4:13 Tj what was your thoughts on that match last weekend? And then the subsequent minimal changes to the starting XV?

    14:46 And any tips on fixing quad tendon pain?

    27:26 We get randoms from time to time but never seem to be able to get them to stay. Also I've noticed alot of bad habits they carry over from football. Did you have any bad habits? How did you overcome that if so?

    34:29 Top 5 countries in the moment. Top 5 most values players 

    36:56  Hi tj, 33 yr 5ft7 104kg. Amateur rugby player. My last bronco time 5.38, best 100m 15 sec. My problem is in my club I cover wing centre and prop, anywhere basically, I'm having mobility issues in middle area at the moment, hip, groin, top of quad, lower and, cant seem to shake it. Any advice on best training for multiple field positions. Also with training for various field positions I'm picking up one injury after another, it all off now till sept over covid so I have time

    42:17 I know you're not a big fan of testing for the sake of testing, but what are some indicators of improving movement control and core strength/stability from the pyramid?


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    ]]>     4:13 Tj what was your thoughts on that match last weekend? And then the subsequent minimal changes to the starting XV?

    14:46 And any tips on fixing quad tendon pain?

    27:26 We get randoms from time to time but never seem to be able to get them to stay. Also I've noticed alot of bad habits they carry over from football. Did you have any bad habits? How did you overcome that if so?

    34:29 Top 5 countries in the moment. Top 5 most values players 

    36:56  Hi tj, 33 yr 5ft7 104kg. Amateur rugby player. My last bronco time 5.38, best 100m 15 sec. My problem is in my club I cover wing centre and prop, anywhere basically, I'm having mobility issues in middle area at the moment, hip, groin, top of quad, lower and, cant seem to shake it. Any advice on best training for multiple field positions. Also with training for various field positions I'm picking up one injury after another, it all off now till sept over covid so I have time

    42:17 I know you're not a big fan of testing for the sake of testing, but what are some indicators of improving movement control and core strength/stability from the pyramid?


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    ]]>     Buzzsprout-7901296 Fri, 19 Feb 2021 03:00:00 +0000 2900 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, fun, cardi 4 217 full false     Rugby Muscle Athlete Files - All Ireland League Prop Daragh - Nutrition & Training Review Rugby Muscle Athlete Files - All Ireland League Prop Daragh - Nutrition & Training Review All Ireland league prop and Rugby Muscle Elite Athlete Daragh features in today's Podcast in a bit of a candid edition, where his athlete check in was recorded for you guys to see, listen and learn. This episode sees us discuss his training over lockdown, changing clubs and build out a plan going forward into next season

    1. 2:00 Background for the year, before Lockdown
    2. 5:25 Conditioning work that paid off
    3. 9:42 Tempo fitness feedback
    4. 10:02 Bodyweight work feedback
    5. 13:53 Training before the second lockdown
    6. 15:49 Motivation to stick with the program and diet
    7. 23:02 Building out the plan
    8. 26:55 Building out the diet and nutrition


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    Support the show

    ]]>     All Ireland league prop and Rugby Muscle Elite Athlete Daragh features in today's Podcast in a bit of a candid edition, where his athlete check in was recorded for you guys to see, listen and learn. This episode sees us discuss his training over lockdown, changing clubs and build out a plan going forward into next season

    1. 2:00 Background for the year, before Lockdown
    2. 5:25 Conditioning work that paid off
    3. 9:42 Tempo fitness feedback
    4. 10:02 Bodyweight work feedback
    5. 13:53 Training before the second lockdown
    6. 15:49 Motivation to stick with the program and diet
    7. 23:02 Building out the plan
    8. 26:55 Building out the diet and nutrition


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    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-7899502 Wed, 17 Feb 2021 03:00:00 +0000 2507 rugby,ireland,strength training,workout,fitness,interview,academy,at home workout,rugby union,full body workout,home workout,strength training for women,workout with weights,strength training workouts,total body workout,full body workout at home,dumbbell 4 219 full false     Special Techniques and Focus for Muscle Gain - Hypertrophy 104 - Rugby Muscle Applied Special Techniques and Focus for Muscle Gain - Hypertrophy 104 - Rugby Muscle Applied This episode of Rugby Muscle Applied completes the Hypertrophy series.
    We look at special techniques, why people often use them wrong, how you might be able to use them when you need. And there's a final look at focus, exactly where you mindset needs to be when it comes to the process of gaining muscle...


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    ]]>     This episode of Rugby Muscle Applied completes the Hypertrophy series.
    We look at special techniques, why people often use them wrong, how you might be able to use them when you need. And there's a final look at focus, exactly where you mindset needs to be when it comes to the process of gaining muscle...


    More on Rugby Muscle 

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-7807990 Mon, 15 Feb 2021 03:00:00 +0000 1682 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, periodisat 4 215 full true     LIVE Q&A Lockdown Motivation, 6 Nations, Measuring Speed & Progress and MORE LIVE Q&A Lockdown Motivation, 6 Nations, Measuring Speed & Progress and MORE PUT RIGHT TIMES
    2:25  While still in lockdown with no access to a gym, very limited equipment and with horrendous weather to contend with there are some of the drills I’ll be putting in to my sessions but there are quite a few that will need to wait until I can get my hands on equipment. In general though can I ask, how can you keep up motivation for keeping training when there is no definitze return to rugby outlined? Or even dates of when we we can look forward to gyms and sports facilities opening again? Is it worth taking the time off to rest and recover now or should I be out on runs to keep a base level of fitness? I know games will return to grassroots level, just no idea when. For context, I’m based in Scotland and my last game of rugby was March 14th 2020 days before the country was put in to a full lockdown. Since then we had a brief couple of months with gym access and a return to training with no contact, 2m distancing and limited sharing of equipment.

    20:10  32yrs old, looking to put on 5kgs not just for rugby but life. Tall skinny guy 88kgs, I get put off easily at gym when progressing is very slow and others are building. Guide on mentally go forward, learn more nutrition (things you don't like to eat like pasta for example how to go around etc), plus how big of a meal you need to eat time.

    29:23  I’m 24yrs, 6ft, 92kgs from NZ and play as a loosie. Due to a couple injuries and the pandemic I haven’t played in a while so I want to pick your brain as to what objective performance measures a loosie should be aiming for - specifically 5km time, 100m sprint, squat, bench, dead, power clean and whether you’d recommend measuring something else when looking to improve a loosies
    performance?

    37:20 Thanks for adding me, strength training for neck and shoulders for scrummaging please??

    40:15  On winter gym session block, when i'm getting sometimes to the 5th set i'm gassed out....lower the weight overall a little (which I usually do the 3rd and 4th set pretty well) or do you think I don't have enough energy in the tank??

    44:18 With warmup i'm pushing about 1:30/1:35 max in the gym....sound alright? I do like Also just
    wanted to say now that I've reread and relistened to what you say about just how hard it is gain a few extra kilos of muscle....it's really not an easy thing to do....and it takes time!

    46:35  Love that sprint advice and the idea of using slow mo to assess shape. To bulid a bit on my question - I s'pose I'm looking to see what you would say is adequate strength and adequate cardio for a loosie. I'm keen to work on my weakness but I'm unsure as to what I would consider as more of a weakness. Hope that kinda makes sense.

    49:45  What are some things that: A) you've changed your mind about,
    And B) doubled down on, In the past year?
    Fasting or body composition for rugby?


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    ]]>     PUT RIGHT TIMES
    2:25  While still in lockdown with no access to a gym, very limited equipment and with horrendous weather to contend with there are some of the drills I’ll be putting in to my sessions but there are quite a few that will need to wait until I can get my hands on equipment. In general though can I ask, how can you keep up motivation for keeping training when there is no definitze return to rugby outlined? Or even dates of when we we can look forward to gyms and sports facilities opening again? Is it worth taking the time off to rest and recover now or should I be out on runs to keep a base level of fitness? I know games will return to grassroots level, just no idea when. For context, I’m based in Scotland and my last game of rugby was March 14th 2020 days before the country was put in to a full lockdown. Since then we had a brief couple of months with gym access and a return to training with no contact, 2m distancing and limited sharing of equipment.

    20:10  32yrs old, looking to put on 5kgs not just for rugby but life. Tall skinny guy 88kgs, I get put off easily at gym when progressing is very slow and others are building. Guide on mentally go forward, learn more nutrition (things you don't like to eat like pasta for example how to go around etc), plus how big of a meal you need to eat time.

    29:23  I’m 24yrs, 6ft, 92kgs from NZ and play as a loosie. Due to a couple injuries and the pandemic I haven’t played in a while so I want to pick your brain as to what objective performance measures a loosie should be aiming for - specifically 5km time, 100m sprint, squat, bench, dead, power clean and whether you’d recommend measuring something else when looking to improve a loosies
    performance?

    37:20 Thanks for adding me, strength training for neck and shoulders for scrummaging please??

    40:15  On winter gym session block, when i'm getting sometimes to the 5th set i'm gassed out....lower the weight overall a little (which I usually do the 3rd and 4th set pretty well) or do you think I don't have enough energy in the tank??

    44:18 With warmup i'm pushing about 1:30/1:35 max in the gym....sound alright? I do like Also just
    wanted to say now that I've reread and relistened to what you say about just how hard it is gain a few extra kilos of muscle....it's really not an easy thing to do....and it takes time!

    46:35  Love that sprint advice and the idea of using slow mo to assess shape. To bulid a bit on my question - I s'pose I'm looking to see what you would say is adequate strength and adequate cardio for a loosie. I'm keen to work on my weakness but I'm unsure as to what I would consider as more of a weakness. Hope that kinda makes sense.

    49:45  What are some things that: A) you've changed your mind about,
    And B) doubled down on, In the past year?
    Fasting or body composition for rugby?


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    ]]>     Buzzsprout-7740799 Fri, 12 Feb 2021 13:00:00 +0000 3706 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, fun, cardi 4 217 full false     Guy Thompson - Going From National Leagues to the Premiership & Heineken Cup - Rugby Muscle Podcast Guy Thompson - Going From National Leagues to the Premiership & Heineken Cup - Rugby Muscle Podcast Guy Thompson has had one of the most interesting Pro Rugby Careers you will find. A unique, versatile back row who now plays with Ealing Trailfinders after spending 7 years in the Premiership with Wasps and Leicester Tigers.
    Today's Rugby Muscle Podcast goes into the career of Thompson and highlights many things that gets looked over by those seeking a career in the sport. Enjoy.

    2:32 How much are you looking forward to this opportunity with Ealing?
    5:33 Talk me through your time climbing the ladder of English Rugby 1 by 1. To me, it's by far the coolest part of your career and barely mentioned. How did you find the yearly transition?
    30:20  Which league had the biggest jump in standard and how did you manage that?
    34:22  Man of the Match against Toulon
    39:35 Do you think that shaped you for your career that was to come?
    46:26 You're not the biggest 8, but it works - what do you attribute that to?



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    ]]>     Guy Thompson has had one of the most interesting Pro Rugby Careers you will find. A unique, versatile back row who now plays with Ealing Trailfinders after spending 7 years in the Premiership with Wasps and Leicester Tigers.
    Today's Rugby Muscle Podcast goes into the career of Thompson and highlights many things that gets looked over by those seeking a career in the sport. Enjoy.

    2:32 How much are you looking forward to this opportunity with Ealing?
    5:33 Talk me through your time climbing the ladder of English Rugby 1 by 1. To me, it's by far the coolest part of your career and barely mentioned. How did you find the yearly transition?
    30:20  Which league had the biggest jump in standard and how did you manage that?
    34:22  Man of the Match against Toulon
    39:35 Do you think that shaped you for your career that was to come?
    46:26 You're not the biggest 8, but it works - what do you attribute that to?



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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-7653640 Wed, 10 Feb 2021 03:00:00 +0000 3606 rugby, rugby union, guy thompson rugby, guy thompson, rugby jersey, leicester tigers, wasps, premiership rugby, rugby muscle, rugby career, rugby sevens, england rugby, rugby try, beast mode, lose weight, galgarem, premiership rugby, 4 216 full false     Nutrition For Muscle Gain - Rugby Muscle APPLIED - Hypertrophy 103 Nutrition For Muscle Gain - Rugby Muscle APPLIED - Hypertrophy 103 Today's Rugby Muscle Applied hypertrophy nutrition

    How you should eat for Muscle Gain, discussing the 2 main types of people, why bulking isn't what you think it should be and your priorities.

    Of course we talk about protein, carbs and fats too.

    It's all laid out in today's Podcast


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    ]]>     Today's Rugby Muscle Applied hypertrophy nutrition

    How you should eat for Muscle Gain, discussing the 2 main types of people, why bulking isn't what you think it should be and your priorities.

    Of course we talk about protein, carbs and fats too.

    It's all laid out in today's Podcast


    More on Rugby Muscle

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    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-7660552 Thu, 04 Feb 2021 03:00:00 +0000 1438 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, rugby muscle, rugby training, rugby strength, workout, nutrition, bulking, mass ga 4 214 full false     Q&A How To Become Untackleable. Deadlifts and Core Strength Q&A How To Become Untackleable. Deadlifts and Core Strength Zachary Bart
    I’ve always believed that wrestling/grappling is the best experience to simulate the contact portion of rugby. Does anyone have any drills they would recommend or have used that incorporates wrestling & grappling into rucking/tackling. Even just overall body movement?


    Jeena Ann Jacob
    How can I build my strength to be that untackleable person on the field and is there a way to improve speed at home if currently I do not have access to a field/ gym to train.

    Adam Neal
    Would full body session be better than the classic legs ,arms for gaining muscle mass. I’m 105 kg 6,3


    Patrick Notaro
    Hey Tom I just started playing in college and one of our coaches gold me that the Olympic bar deadlifts are more harm then good and to take them out of our preseason lifting programs. I was just wondering what u thought/if this is true


    Mr Johnston
    Thanks for answering my questions. Given that I'm relatively well rounding i've taking your advice and have decided that  acceleration and change of direction is going to be my main work on in order to get really good at it.  So going back to my original question - putting aside the pitch work (which i agree is where speed is built) - would concentrating on balancing out my squat/deadlift discrepancy actually help with my acceleration and change of direction to any significant degree or should I focus on other things?




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    ]]>     Zachary Bart
    I’ve always believed that wrestling/grappling is the best experience to simulate the contact portion of rugby. Does anyone have any drills they would recommend or have used that incorporates wrestling & grappling into rucking/tackling. Even just overall body movement?


    Jeena Ann Jacob
    How can I build my strength to be that untackleable person on the field and is there a way to improve speed at home if currently I do not have access to a field/ gym to train.

    Adam Neal
    Would full body session be better than the classic legs ,arms for gaining muscle mass. I’m 105 kg 6,3


    Patrick Notaro
    Hey Tom I just started playing in college and one of our coaches gold me that the Olympic bar deadlifts are more harm then good and to take them out of our preseason lifting programs. I was just wondering what u thought/if this is true


    Mr Johnston
    Thanks for answering my questions. Given that I'm relatively well rounding i've taking your advice and have decided that  acceleration and change of direction is going to be my main work on in order to get really good at it.  So going back to my original question - putting aside the pitch work (which i agree is where speed is built) - would concentrating on balancing out my squat/deadlift discrepancy actually help with my acceleration and change of direction to any significant degree or should I focus on other things?




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    ]]>     Buzzsprout-7611751 Tue, 02 Feb 2021 03:00:00 +0000 1747 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, fun, card 4 213 full true     "Testing" is a Waste Of Time (Almost Always) - Arguing For and Against (repost) "Testing" is a Waste Of Time (Almost Always) - Arguing For and Against (repost) Because there was no Q&A recorded this week (with TJ in eye hospital), you get a repost of a BUMPER episode and an important conversation about fitness testing for Rugby players

    Today’s Rugby Muscle Podcast has old time OG Alex joining Tj to discuss all different types of testing, why they are done, why most are stupid, and what you can do to take advantage of the tests that you do.

    A massively comprehensive guide for the player and the coach on what you should be doing with your testing.

    More on Rugby Muscle 

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    Support the show

    ]]>     Because there was no Q&A recorded this week (with TJ in eye hospital), you get a repost of a BUMPER episode and an important conversation about fitness testing for Rugby players

    Today’s Rugby Muscle Podcast has old time OG Alex joining Tj to discuss all different types of testing, why they are done, why most are stupid, and what you can do to take advantage of the tests that you do.

    A massively comprehensive guide for the player and the coach on what you should be doing with your testing.

    More on Rugby Muscle 

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    Support the show (http://rugby-muscle.com)

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-7522012 Thu, 28 Jan 2021 05:00:00 +0000 5097 4 212 full false     The Biggest Mistake Athletes Make In The Gym (dont believe the hype) & Casual Update The Biggest Mistake Athletes Make In The Gym (dont believe the hype) & Casual Update Quite the casual Rugby Muscle Podcast today.
    5 Star Reviews on iTunes and Spotify Screenshots and Subscriptions still appreciated

    Transformation Article and episode:
    https://rugby-muscle.com/transformation/
    https://www.youtube.com/watch?v=Qkrs_F4Lm6E


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    ]]>     Quite the casual Rugby Muscle Podcast today.
    5 Star Reviews on iTunes and Spotify Screenshots and Subscriptions still appreciated

    Transformation Article and episode:
    https://rugby-muscle.com/transformation/
    https://www.youtube.com/watch?v=Qkrs_F4Lm6E


    More on Rugby Muscle 

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-7485382 Tue, 26 Jan 2021 05:00:00 +0000 1344 4 211 full false     Rugby Muscle Q&A Should you gain size for Rugby? Extra Conditioning for Rugby? The Pump? Rugby Muscle Q&A Should you gain size for Rugby? Extra Conditioning for Rugby? The Pump? Mr Johnstone
    -     You mention 'glaring weaknesses' but I think the issue with a lot of players, including myself is that I don't actually know what my weakness is. Im pretty well rounded for my level of rugby, and have a few areas where I suspect I could be weak, but don't know for sure. I know you will probably say 'it depends', but a discussion about some simple performance parameters might be useful. 


    Jeremiah L
    - I'm a rugby player in France and I'm looking to get in the first division in Spain next year. I've been trying different workout splits but I'm still asking myself: What is the best workout split for a rugby player? Should I work out 4 times a week or 3 workouts are enough ? I'm currently working out 3 times a week (Monday: Strenght / Wednesday: Hypertrothy / Thursday: Power) <--- Each workout is in full body. I'm thinking about training in this way : Monday: Upper (Strength) / Tuesday: Lower (Strength) / Wednesday: Upper (Hypertrothy) / Thursday: Lower (Hypertrothy). What do you think ? Should I stick to the first option?


    Mr Johnstone
    - Currently following your advice and going big on the low intensity cardio, and agree with you that its very unnatural and it feels like im doing nothing, especially since I've always tried to kill myself when I train. Do you think that including a full blown killer anerobic running workout once a week will supplement the aerobic work, or actually take away from the benefits of the cardio due to increased stress etc? Im missing the feeling of blowing out my a**e to be honest.


    Hamilton Beau Bone
    - Here's one for you, i've noticed on some of the upper body days (even after a good warmup) that all that blood in my arms kind of gets stuck if you will?? It's happend maybe twice now recently...itt's like they're inflated buuut I need them to deflate a little bit so I can continue on etc...Hope that makes sense!


     Joseph Edwards
    - Any tips on training tackling solo or is it even possible 😂


    Simon Dickson

    - So to reclarify my question from before: I’m a 6ft 6, 96kg lock. Good at speed, fitness and athleticism and jumping in the line out. I’d like to be a more powerful scrummager and a better lifter in the line out. What kind of training programme should I focus on? In lockdown in London so looks like no games anytime soon! So lots of time to home gym (got barbells dumbbells kettle bells etc, bench, squat rack etc)


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    ]]>     Mr Johnstone
    -     You mention 'glaring weaknesses' but I think the issue with a lot of players, including myself is that I don't actually know what my weakness is. Im pretty well rounded for my level of rugby, and have a few areas where I suspect I could be weak, but don't know for sure. I know you will probably say 'it depends', but a discussion about some simple performance parameters might be useful. 


    Jeremiah L
    - I'm a rugby player in France and I'm looking to get in the first division in Spain next year. I've been trying different workout splits but I'm still asking myself: What is the best workout split for a rugby player? Should I work out 4 times a week or 3 workouts are enough ? I'm currently working out 3 times a week (Monday: Strenght / Wednesday: Hypertrothy / Thursday: Power) <--- Each workout is in full body. I'm thinking about training in this way : Monday: Upper (Strength) / Tuesday: Lower (Strength) / Wednesday: Upper (Hypertrothy) / Thursday: Lower (Hypertrothy). What do you think ? Should I stick to the first option?


    Mr Johnstone
    - Currently following your advice and going big on the low intensity cardio, and agree with you that its very unnatural and it feels like im doing nothing, especially since I've always tried to kill myself when I train. Do you think that including a full blown killer anerobic running workout once a week will supplement the aerobic work, or actually take away from the benefits of the cardio due to increased stress etc? Im missing the feeling of blowing out my a**e to be honest.


    Hamilton Beau Bone
    - Here's one for you, i've noticed on some of the upper body days (even after a good warmup) that all that blood in my arms kind of gets stuck if you will?? It's happend maybe twice now recently...itt's like they're inflated buuut I need them to deflate a little bit so I can continue on etc...Hope that makes sense!


     Joseph Edwards
    - Any tips on training tackling solo or is it even possible 😂


    Simon Dickson

    - So to reclarify my question from before: I’m a 6ft 6, 96kg lock. Good at speed, fitness and athleticism and jumping in the line out. I’d like to be a more powerful scrummager and a better lifter in the line out. What kind of training programme should I focus on? In lockdown in London so looks like no games anytime soon! So lots of time to home gym (got barbells dumbbells kettle bells etc, bench, squat rack etc)


    More on Rugby Muscle 

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    Support the show

    ]]>     Buzzsprout-7351747 Thu, 21 Jan 2021 15:00:00 +0000 3159 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, testing, 4 210 full false     Fat Loss 103 - Nutrition to lose weight and boost rugby performance Fat Loss 103 - Nutrition to lose weight and boost rugby performance Really giving you everything on this one as a full fat loss nutrition plan is laid out and explained.


    The rugby fat loss struggle.

    The plan to solve it

    The mindset needed to success


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    ]]>     Really giving you everything on this one as a full fat loss nutrition plan is laid out and explained.


    The rugby fat loss struggle.

    The plan to solve it

    The mindset needed to success


    More on Rugby Muscle 

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    Support the show

    ]]>     Buzzsprout-7356760 Tue, 19 Jan 2021 05:00:00 +0000 1725 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, periodisat 4 209 full false     Q&A Best Training For Rugby, Why Kettlebells Aren't Great, Building Speed, Conditioning and Muscle Q&A Best Training For Rugby, Why Kettlebells Aren't Great, Building Speed, Conditioning and Muscle Nick Hanson - I’m a college rugby player and just always looking for better workout regimes, training drills and etc.


    Locky jay- training differences between league and union


    Rob Brown -As a 40 year old guy, I want to learn how to stay strong and mobile as I play veteran rugby.


    Napoleon Santos - looking to up my fitness level. bodybuilding is nit in my agenda. but I would like to be/appear more rugby fit.

    Jelle Otter- With a high metabolism, I am always struggling with keeping the build up mass. So looking for the ideal combo of high interval cardio and maintaining/building muscle mass. Since I am a not the most tall flanker, weight is key.


    Real Maz- How can I be more explosive on the rugby field?


    Kyle Danilczak- Tips on training mid season when you are fatigued and sore?


    Nick Hanson- I’m working on getting my speed back and right now doing Weighted Sled Hill Sprints along with a lifting sessions devoted to legs every week which includes Power Cleans. Squats, Weighted Step-Ups and Single Leg Squats. Is there anything else I can do to help build back up my speed?


    Simon Dickson- What place would you say there is in rugby for kettlebell training? How useful are kettlebell swings for rugby? I don't tend to see professionals using/talking about them much- why is that? 
    if I’m at training twice a week, getting good cardio in there. With three other days in the gym, what would a good workout be for a lighter weight second row looking to get stronger?
    At the moment I am in a hypertrophy stage of training, are kettlebell HIIT workouts worth my time at the moment? Or stick with the barbell? Thanks!

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    ]]>     Nick Hanson - I’m a college rugby player and just always looking for better workout regimes, training drills and etc.


    Locky jay- training differences between league and union


    Rob Brown -As a 40 year old guy, I want to learn how to stay strong and mobile as I play veteran rugby.


    Napoleon Santos - looking to up my fitness level. bodybuilding is nit in my agenda. but I would like to be/appear more rugby fit.

    Jelle Otter- With a high metabolism, I am always struggling with keeping the build up mass. So looking for the ideal combo of high interval cardio and maintaining/building muscle mass. Since I am a not the most tall flanker, weight is key.


    Real Maz- How can I be more explosive on the rugby field?


    Kyle Danilczak- Tips on training mid season when you are fatigued and sore?


    Nick Hanson- I’m working on getting my speed back and right now doing Weighted Sled Hill Sprints along with a lifting sessions devoted to legs every week which includes Power Cleans. Squats, Weighted Step-Ups and Single Leg Squats. Is there anything else I can do to help build back up my speed?


    Simon Dickson- What place would you say there is in rugby for kettlebell training? How useful are kettlebell swings for rugby? I don't tend to see professionals using/talking about them much- why is that? 
    if I’m at training twice a week, getting good cardio in there. With three other days in the gym, what would a good workout be for a lighter weight second row looking to get stronger?
    At the moment I am in a hypertrophy stage of training, are kettlebell HIIT workouts worth my time at the moment? Or stick with the barbell? Thanks!

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    ]]>     Buzzsprout-7273273 Sun, 17 Jan 2021 13:00:00 +0000 3247 4 208 full false     How To Plan Your Gym Training For Rugby AKA Periodization - Programming 101 - Rugby Muscle Applied How To Plan Your Gym Training For Rugby AKA Periodization - Programming 101 - Rugby Muscle Applied Today we will introduce the ANNUAL PLAN aka the Macrocycle and discuss why you need to plan your training. What to include in your plan and why. And then finally run through some examples so that you can wrap your head around it all.

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    ]]>     Today we will introduce the ANNUAL PLAN aka the Macrocycle and discuss why you need to plan your training. What to include in your plan and why. And then finally run through some examples so that you can wrap your head around it all.

    More on Rugby Muscle 

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-7273027 Wed, 13 Jan 2021 12:00:00 +0000 1738 4 207 full false     Q&A The Problem With Weight Goals, Rugby Specific Conditioning & Lifting Q&A The Problem With Weight Goals, Rugby Specific Conditioning & Lifting Questions

    Iain Kennell-Webb
    How can I improve my nordics at home? Currently can get to about 45-50 degrees or so on the eccentric before going down.


    Hamilton Beau Bone
    Have started weighing myself this past week, (also since you answered the belly question i've been eating slightly smaller portions) but i'm at 84 kilos today...my numbers in the gym keep going up...which is good...but I do want to be around 88-90 kilos....just not fat...how do we accomplish this??


    Zak Banner
    need rugby conditioning


    Joe Krinks
     looking for specific conditioning and training ideas for playing flanker


    Henry Leef
    Thanks Tom Jankowski I play hooker/prop and I’m mainly looking for some position specific conditioning and also new ideas and ways to improve my overall acceleration and pace. Cheers.


    Findlay Conrad Crosier
     I’m looking for rugby specific strength movements and lifts, especially those my players can do at home with minimal or no equipment.



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    ]]>     Questions

    Iain Kennell-Webb
    How can I improve my nordics at home? Currently can get to about 45-50 degrees or so on the eccentric before going down.


    Hamilton Beau Bone
    Have started weighing myself this past week, (also since you answered the belly question i've been eating slightly smaller portions) but i'm at 84 kilos today...my numbers in the gym keep going up...which is good...but I do want to be around 88-90 kilos....just not fat...how do we accomplish this??


    Zak Banner
    need rugby conditioning


    Joe Krinks
     looking for specific conditioning and training ideas for playing flanker


    Henry Leef
    Thanks Tom Jankowski I play hooker/prop and I’m mainly looking for some position specific conditioning and also new ideas and ways to improve my overall acceleration and pace. Cheers.


    Findlay Conrad Crosier
     I’m looking for rugby specific strength movements and lifts, especially those my players can do at home with minimal or no equipment.



    More on Rugby Muscle 

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    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-6749194 Thu, 31 Dec 2020 05:00:00 +0000 2246 Bodybuilding, hypertrophy, muscle, fortitude training, scott stevenson, nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, 4 206 full false     Christmas Special - Top 5 Take-Aways from 2020 Christmas Special - Top 5 Take-Aways from 2020 Christmas Special - Top 5 Things from this year - Let me know your thoughts!

    The top 5 things:

    I grew my hair

    I came up short with my ambitions on Team Rugby Muscle

    Covid Happened

    I made more gym progress in a single year that ever before

    The Podcast grew bigger than ever

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    ]]>     Christmas Special - Top 5 Things from this year - Let me know your thoughts!

    The top 5 things:

    I grew my hair

    I came up short with my ambitions on Team Rugby Muscle

    Covid Happened

    I made more gym progress in a single year that ever before

    The Podcast grew bigger than ever

    More on Rugby Muscle 

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    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-6970583 Thu, 24 Dec 2020 05:00:00 +0000 2940 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, fun, cardi 4 207 full false     Q&A- Keeping the Body Guessing, Gaining Muscle When Overweight, Circuit Sessions During Work & more Q&A- Keeping the Body Guessing, Gaining Muscle When Overweight, Circuit Sessions During Work & more Questions

    Sean Reynolds
    How do I keep the body guessing?


    Fitlete Nation
    Who are the flat earthers of the fitness industry?!


    Iain Kennell-Webb
    On the 200th episode pod (congratulations by the way!) you mentioned loading 6g/kg of carbs before a game. Should this instead be a daily target to always be loaded? Or is there added benefit in the muscles being somewhat depleted for training then full of energy for the game? For this I'm assuming one can fit 6g/kg of carbs into daily calories/macro targets.


    Corie
    I'm 32 been playing rugby for 12 years now in the pack. I'd like to continue playing good rugby til old age takes its toll. Been listening to the podcast on castbox for a few months not sure how to leave a 5 star review on it. Anyone know how? Biggest thing I've taken away from your podcast so far is don't believe the hype. Would you suggest any circuits I can get away with at work? I work a 12hr shift just wondering if this would be beneficial. I keep some small equipment close like strongman brute bag, kettlebells, dumbells, bands, perfect pushups, and angles 90 grips.


    Hamilton B
    I'm looking to put on about 4 kilos (of muscle) in the next few months sooo we shall see. I really didn't think I was eating too much....Hmmmm how to balance that is the question no??  even if my goal is to gain a couple kilos of muscle (3/4) over the next few months would be great, then I need to only eat enough to feel ok and smart** but not overdo it?

     

     

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    Support the show

    ]]>     Questions

    Sean Reynolds
    How do I keep the body guessing?


    Fitlete Nation
    Who are the flat earthers of the fitness industry?!


    Iain Kennell-Webb
    On the 200th episode pod (congratulations by the way!) you mentioned loading 6g/kg of carbs before a game. Should this instead be a daily target to always be loaded? Or is there added benefit in the muscles being somewhat depleted for training then full of energy for the game? For this I'm assuming one can fit 6g/kg of carbs into daily calories/macro targets.


    Corie
    I'm 32 been playing rugby for 12 years now in the pack. I'd like to continue playing good rugby til old age takes its toll. Been listening to the podcast on castbox for a few months not sure how to leave a 5 star review on it. Anyone know how? Biggest thing I've taken away from your podcast so far is don't believe the hype. Would you suggest any circuits I can get away with at work? I work a 12hr shift just wondering if this would be beneficial. I keep some small equipment close like strongman brute bag, kettlebells, dumbells, bands, perfect pushups, and angles 90 grips.


    Hamilton B
    I'm looking to put on about 4 kilos (of muscle) in the next few months sooo we shall see. I really didn't think I was eating too much....Hmmmm how to balance that is the question no??  even if my goal is to gain a couple kilos of muscle (3/4) over the next few months would be great, then I need to only eat enough to feel ok and smart** but not overdo it?

     

     

    More on Rugby Muscle 

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    Support the show (http://rugby-muscle.com)

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-6730486 Tue, 22 Dec 2020 05:00:00 +0000 2548 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, fun, cardi 4 206 full false     TJ's Rugby Training Christmas List Q&A 5 Things You Should / NOT Buy For Gains TJ's Rugby Training Christmas List Q&A 5 Things You Should / NOT Buy For Gains Ho ho ho
    Today's Rugby Muscle Podcast brings you the top 5 things you should potentially look into buying this Holiday Season.

    We look at cooking equipment, home gym equipment, rugby balls, weighted balls, supplements and more!

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    ]]>     Ho ho ho
    Today's Rugby Muscle Podcast brings you the top 5 things you should potentially look into buying this Holiday Season.

    We look at cooking equipment, home gym equipment, rugby balls, weighted balls, supplements and more!

    More on Rugby Muscle 

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    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-6857044 Thu, 17 Dec 2020 06:00:00 +0000 3108 4 205 full false     Fat Loss 102 - The BEST TRAINING For Fat Loss + Performance Fat Loss 102 - The BEST TRAINING For Fat Loss + Performance The Rugby Muscle APPLIED Series of Fat Loss continues with Fat Loss 102. In this episode all the different methods of training that you should be using for fat loss are discussed. It becomes a lot more nuanced than you would think.

    • High vs Low Intensity.
    • How Can It Be Done?
    • Times It Should Be Done
    • Why most fat loss sessions are a waste of time



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    ]]>     The Rugby Muscle APPLIED Series of Fat Loss continues with Fat Loss 102. In this episode all the different methods of training that you should be using for fat loss are discussed. It becomes a lot more nuanced than you would think.

    • High vs Low Intensity.
    • How Can It Be Done?
    • Times It Should Be Done
    • Why most fat loss sessions are a waste of time



    More on Rugby Muscle 

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    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-6511399 Tue, 15 Dec 2020 09:00:00 +0000 1428 Creatine, hypertrophy, routine, sleep, recovery, nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, ru 4 204 full false     Q&A HIIT, Pre/Post-Workout Fuel, Recommendations To Get In Shape For Pre-Season, Fat Loss and More Q&A HIIT, Pre/Post-Workout Fuel, Recommendations To Get In Shape For Pre-Season, Fat Loss and More Beatriz- What Should I eat pre and post training? What is the best way to gain muscle? I mean, does this matter too much? What’s better options for pre training? carbs/protein/fiber??? What is more effective?


    Marcus wood- I've been following your podcast and YouTube channel. I'm an Talent ID rep and looking to learn more about rugby S&C for players I ID. Are HIIT workouts good for youth rugby players?


    Hamilton Beau Bone - Here's a few: should all of the weights/exercises I do be explosive to some degree?? Been thinking about that a lot lately.... 2. I'm really now into my routine of getting a good session in the morning and everyday is better. On the days I do take a day off but still want to do something (banged up or just a bit tired or just chill) I think you said a 20-35 minute jog is just fine yea?? Lastly, makes me feel embarrassed a wee bit to ask, but usually when I finish my evenings I look down at my belly and i'm just wondering where it came from....because even with a hard session in the morning...and eating well...does this mean I'm possibly overeating even if it's healthy?? Sorry for the long questions!


    David Tompson- Ola TJ, I’m looking forward to a good display of parrots and coconut leaves How much cardio can I put in when in a muscle building phase if I’m aiming for 3 sessions lifting every week. I was going to put in a set of tempo sprints, a 5k and 30 mins on the rower in the “low” days.


    Lloyal Gabriel- Been a longtime listener but first time poster. Ive been tossing up a return to footy for the past few months, and literally my first step was start listening to you again and now I'm keen! about me: Im a tight head prop played a high level for many years, I retired two years ago but have itchy feet again and want to get back to state that I can start preseason in January. Did some baseline testing last weekend. 1RM squat 210kg, 1RM Dead 200kg, 1RM Bench 165kg, bronco time 5min 42 sec. So strength is good but aerobic condition is terrible. Ive always lifted whilst not playing because I love the tin but have done literally zero cardio since retiring. Im 5ft 11 sitting at 130kg when I retired i was around 115kg. So two things I want to ask mate and I probably already have a fair idea of the answer probably just need to hear it again from you to reinforce it. re training: I work full time, not a big morning person so My training is mainly in the evenings. So in terms of training I've drawn up 4 full body sessions (1 exercise for chest, back, shoulders, arms, legs, 3 sets x 10 reps). PLus a little 10min burner at the end of each gym session. Typically train in the gym Mon, Wed, Fri and Saturday and two aerobic sessions per week 3-5 km runs steady state (tues & Thurs). - am I on the right track? 


    More on Rugby Muscle 

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    Articles Referenced:

    https://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/



    Support the show

    ]]>     Beatriz- What Should I eat pre and post training? What is the best way to gain muscle? I mean, does this matter too much? What’s better options for pre training? carbs/protein/fiber??? What is more effective?


    Marcus wood- I've been following your podcast and YouTube channel. I'm an Talent ID rep and looking to learn more about rugby S&C for players I ID. Are HIIT workouts good for youth rugby players?


    Hamilton Beau Bone - Here's a few: should all of the weights/exercises I do be explosive to some degree?? Been thinking about that a lot lately.... 2. I'm really now into my routine of getting a good session in the morning and everyday is better. On the days I do take a day off but still want to do something (banged up or just a bit tired or just chill) I think you said a 20-35 minute jog is just fine yea?? Lastly, makes me feel embarrassed a wee bit to ask, but usually when I finish my evenings I look down at my belly and i'm just wondering where it came from....because even with a hard session in the morning...and eating well...does this mean I'm possibly overeating even if it's healthy?? Sorry for the long questions!


    David Tompson- Ola TJ, I’m looking forward to a good display of parrots and coconut leaves How much cardio can I put in when in a muscle building phase if I’m aiming for 3 sessions lifting every week. I was going to put in a set of tempo sprints, a 5k and 30 mins on the rower in the “low” days.


    Lloyal Gabriel- Been a longtime listener but first time poster. Ive been tossing up a return to footy for the past few months, and literally my first step was start listening to you again and now I'm keen! about me: Im a tight head prop played a high level for many years, I retired two years ago but have itchy feet again and want to get back to state that I can start preseason in January. Did some baseline testing last weekend. 1RM squat 210kg, 1RM Dead 200kg, 1RM Bench 165kg, bronco time 5min 42 sec. So strength is good but aerobic condition is terrible. Ive always lifted whilst not playing because I love the tin but have done literally zero cardio since retiring. Im 5ft 11 sitting at 130kg when I retired i was around 115kg. So two things I want to ask mate and I probably already have a fair idea of the answer probably just need to hear it again from you to reinforce it. re training: I work full time, not a big morning person so My training is mainly in the evenings. So in terms of training I've drawn up 4 full body sessions (1 exercise for chest, back, shoulders, arms, legs, 3 sets x 10 reps). PLus a little 10min burner at the end of each gym session. Typically train in the gym Mon, Wed, Fri and Saturday and two aerobic sessions per week 3-5 km runs steady state (tues & Thurs). - am I on the right track? 


    More on Rugby Muscle 

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    Website with Articles 


    Articles Referenced:

    https://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/



    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-6703390 Thu, 10 Dec 2020 05:00:00 +0000 3046 Bodybuilding, hypertrophy, muscle, fortitude training, scott stevenson, nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, 4 203 full false     FAT LOSS 101 - How to Efficiently Lose Fat as a Rugby Player (and keep it off) FAT LOSS 101 - How to Efficiently Lose Fat as a Rugby Player (and keep it off) This new mini-series in Rugby Muscle APPLIED looks into FAT LOSS. How to become a lean, rugby playing machine. Today's episode digs into the overall process

    - Why we should lose fat
    - Why are some great athletes a bit overweight
    - Why most people treat fat loss wrong
    - Fat loss nutrition, macros
    - Other massively important factors

    Support the show

    ]]>     This new mini-series in Rugby Muscle APPLIED looks into FAT LOSS. How to become a lean, rugby playing machine. Today's episode digs into the overall process

    - Why we should lose fat
    - Why are some great athletes a bit overweight
    - Why most people treat fat loss wrong
    - Fat loss nutrition, macros
    - Other massively important factors

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-6703474 Tue, 08 Dec 2020 05:00:00 +0000 1719 4 202 full false     Q&A - How to Build Up Pull Ups, Strength vs Size for Beginners vs Advanced, Rugby IQ and More Q&A - How to Build Up Pull Ups, Strength vs Size for Beginners vs Advanced, Rugby IQ and More Questions

    Warner Wyckoff
    How can I improve my rugby IQ and improve my rugby skills during these shitty times ?

    Stuart Luxembourg Logier
    What are your thoughts on managing a gym session with athletes of very different abilities, ie. letting the competent lifters work away and focusing on helping the beginners, even if that means not having much input/feedback for the first set of athletes?

    Eoin Sweeney
    Since lockdown is back I want to put on some power (strength and speed) which will better me as a backrow player. I only have a multipurpose yorke 2002 gym, a 10kg dumbbell and a few knee resistance band wondering do u have any advice.

    David Thompson
    For an effective “beginner” is there any major difference between training to put on size or training to increase strength?training high weights low reps taxes the nervous system quite a bit - I heard - is it ideal to be training around 10-15 to allow more sessions in the gym

    Charlie Nisbet
    I can’t currently do a pullup and can do about 2 dips. Do you have any advice you could give to improve my pullups and dips but mainly to build muscle. I also have a suspension trainer that I can use for bicep curls etc. 


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    ]]>     Questions

    Warner Wyckoff
    How can I improve my rugby IQ and improve my rugby skills during these shitty times ?

    Stuart Luxembourg Logier
    What are your thoughts on managing a gym session with athletes of very different abilities, ie. letting the competent lifters work away and focusing on helping the beginners, even if that means not having much input/feedback for the first set of athletes?

    Eoin Sweeney
    Since lockdown is back I want to put on some power (strength and speed) which will better me as a backrow player. I only have a multipurpose yorke 2002 gym, a 10kg dumbbell and a few knee resistance band wondering do u have any advice.

    David Thompson
    For an effective “beginner” is there any major difference between training to put on size or training to increase strength?training high weights low reps taxes the nervous system quite a bit - I heard - is it ideal to be training around 10-15 to allow more sessions in the gym

    Charlie Nisbet
    I can’t currently do a pullup and can do about 2 dips. Do you have any advice you could give to improve my pullups and dips but mainly to build muscle. I also have a suspension trainer that I can use for bicep curls etc. 


    More on Rugby Muscle 

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    ]]>     Buzzsprout-6414955 Thu, 26 Nov 2020 05:00:00 +0000 2617 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, bodybuildi 4 201 full false     200 Rugby, Fitness, Strength, Nutrition, Physique and Life lessons from 200 episodes of the Rugby Muscle Podcast 200 Rugby, Fitness, Strength, Nutrition, Physique and Life lessons from 200 episodes of the Rugby Muscle Podcast  BOOM. We are 200 episodes deep!
    200 lessons for 200 episodes, today’s Rugby Muscle Podcasts is just about facts, statements and tips to help on your rugby, fitness, strength, conditioning and physique development journey!

     P.s
    Let me know if you spot the 2 counting errors made (on purpose of course 😉)


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    ]]>      BOOM. We are 200 episodes deep!
    200 lessons for 200 episodes, today’s Rugby Muscle Podcasts is just about facts, statements and tips to help on your rugby, fitness, strength, conditioning and physique development journey!

     P.s
    Let me know if you spot the 2 counting errors made (on purpose of course 😉)


    More on Rugby Muscle 

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    ]]>     Buzzsprout-6485431 Tue, 24 Nov 2020 12:00:00 +0000 2462 Creatine, hypertrophy, routine, sleep, recovery, nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, ru 4 200 full false     Q&A - Do You Need Position-Specific Work? "Best Home Equipment", Dealing With Cafeteria Food Q&A - Do You Need Position-Specific Work? "Best Home Equipment", Dealing With Cafeteria Food Questions

    Aelias McHam
     T    hanks! What are some good lock specific workouts I can be doing to be become better at my specific position?


     Tj
    I'll answer this on Friday. But to give a bit of a spoiler - there is no lock-specific workout. There are skills for locks that can improve by being bigger, faster, stronger, having a stronger core etc and then you can go from there. What specifically about your game could you do better? 


    Mike Lowrey
    Strength and Conditioning programs and nutrition tips. Consistency is stopping me now, due to my work schedule (working night shift as well).


    Gage Gibson
    Hey What should I do. My cafeteria serves terrible food, really high in fat, for example 34g of fat with 40g of protein and so much sodium. what can I buy and keep in my room without a fridge, that can keep my meals clean?

    I’m at college and the food is so bad for me here. What kinda of packaged food can I keep in my room with out a fridge that’ll keep my diet clean.


    Barcley Webster
         Actually, taking a step back, and since we're back into lockdown in many places, what would be the "best" equipment to have for home training for aerobic and weight training? By best I mean what items would give a good foundation and range of exercises as we're not going to have unlimited budgets or space.


    David Thompson
     I’m just getting back into lifting weights after lots of years off. I need size, power, strength, the whole shooting match....

    Should I be concentrating on just a few movements and build techniques and strength first?Eg start with 3 exercises per body section and just concentrate on turning up and working the progressive overload until I’ve seen a decent lifting gain before bothering with specifics for power or pure muscle growth.


    Gracious Billy Jr Chirwa
     which excise i need to do when i get back on pitch due to covid19?



    More on Rugby Muscle 

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    ]]>     Questions

    Aelias McHam
     T    hanks! What are some good lock specific workouts I can be doing to be become better at my specific position?


     Tj
    I'll answer this on Friday. But to give a bit of a spoiler - there is no lock-specific workout. There are skills for locks that can improve by being bigger, faster, stronger, having a stronger core etc and then you can go from there. What specifically about your game could you do better? 


    Mike Lowrey
    Strength and Conditioning programs and nutrition tips. Consistency is stopping me now, due to my work schedule (working night shift as well).


    Gage Gibson
    Hey What should I do. My cafeteria serves terrible food, really high in fat, for example 34g of fat with 40g of protein and so much sodium. what can I buy and keep in my room without a fridge, that can keep my meals clean?

    I’m at college and the food is so bad for me here. What kinda of packaged food can I keep in my room with out a fridge that’ll keep my diet clean.


    Barcley Webster
         Actually, taking a step back, and since we're back into lockdown in many places, what would be the "best" equipment to have for home training for aerobic and weight training? By best I mean what items would give a good foundation and range of exercises as we're not going to have unlimited budgets or space.


    David Thompson
     I’m just getting back into lifting weights after lots of years off. I need size, power, strength, the whole shooting match....

    Should I be concentrating on just a few movements and build techniques and strength first?Eg start with 3 exercises per body section and just concentrate on turning up and working the progressive overload until I’ve seen a decent lifting gain before bothering with specifics for power or pure muscle growth.


    Gracious Billy Jr Chirwa
     which excise i need to do when i get back on pitch due to covid19?



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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-6307090 Thu, 19 Nov 2020 05:00:00 +0000 2853 Creatine, hypertrophy, routine, sleep, recovery, nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, ru 4 199 full false     Hypertrophy 102 How To Plan and Progress Your Training To Add Muscle - Rugby Muscle Applied Hypertrophy 102 How To Plan and Progress Your Training To Add Muscle - Rugby Muscle Applied Hypertrophy 102 How To Plan and Progress Your Training To Add Muscle 

    We continue this series of Rugby Muscle APPLIED looking at HYPERTROPHY - how to gain muscle. This is once again valuable information explaining exactly what it is you should be focussing on with your muscle-building efforts.

    - Why we plateau
    - What really happens and how to push through it
    - What movements/exercises you should be doing
    - What rep-ranges to use and why
    - Weekly splits
    - How to consistently add reps to your training



    More on Rugby Muscle 

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    ]]>     Hypertrophy 102 How To Plan and Progress Your Training To Add Muscle 

    We continue this series of Rugby Muscle APPLIED looking at HYPERTROPHY - how to gain muscle. This is once again valuable information explaining exactly what it is you should be focussing on with your muscle-building efforts.

    - Why we plateau
    - What really happens and how to push through it
    - What movements/exercises you should be doing
    - What rep-ranges to use and why
    - Weekly splits
    - How to consistently add reps to your training



    More on Rugby Muscle 

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-6408724 Tue, 17 Nov 2020 07:00:00 +0000 2564 4 198 full false     Q&A Motivation Muscle Growth and Organisation in Lockdown and more Q&A Motivation Muscle Growth and Organisation in Lockdown and more QUESTIONS

    Matt Lowe

     Is there any strengthening workout to help find that quick explosive out for a flanker out of Scrums ?


    David Thompson

      I’m coming back to Rugby after more time off than I played... I’m that old. I’m after getting into “survivable “ shape i’m doing what I need to do to avoid injury. I’m getting there with a base level of cardio and flexibility but need to start working on strength/size/ weight and speed. Here’s the question. Given we’re months away from match play, what training stages should I be looking to break the next 4 months down into?


    Iain Kennell Webb

     What was your go to bulking cereal? Are Cocoa pebbles like coco pops?! Can't get either up here, for a reasonable price anyway!


    Barclay Webster

    Have listened to a few episodes and found what I have heard so far very helpful.  Physical - general overall conditioning and improve speed and reaction times. Mental - motivation to keep going when training on own


    Aelias McHam

    Meal prep tips and basics like how to effectively ruck and carry ball and stuff 


    Tyler Kugler

     Want to achieve muscle growth. I struggle with catching bugs and getting pulled away from a strict program. Lack of knowledge about programming. I submitted a 5 star rating!


    Barclay Webster

     Following on from comments on a recent pod about elliptical trainer, I was thinking about getting a rowing machine to help with aerobic work (idea being to reduce stress on leg joints and engage upper body more). Do you think this would be a worthwhile purchase?


    Gage Gibson

     Well I got to fat over quarantine Im back down to 210 but I need to put some muscle and and get back to lock shape for my college season. Im looking for rugby designed workouts and ways to control my nutrition like a clean bulk.)



    Lee Yun Escol Casinillo:

    Is hyperthropy program important if you are already huge or has bulky muscles? If so, How many weeks of hypertrophy prior to competition in a periodized program?




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    ]]>     QUESTIONS

    Matt Lowe

     Is there any strengthening workout to help find that quick explosive out for a flanker out of Scrums ?


    David Thompson

      I’m coming back to Rugby after more time off than I played... I’m that old. I’m after getting into “survivable “ shape i’m doing what I need to do to avoid injury. I’m getting there with a base level of cardio and flexibility but need to start working on strength/size/ weight and speed. Here’s the question. Given we’re months away from match play, what training stages should I be looking to break the next 4 months down into?


    Iain Kennell Webb

     What was your go to bulking cereal? Are Cocoa pebbles like coco pops?! Can't get either up here, for a reasonable price anyway!


    Barclay Webster

    Have listened to a few episodes and found what I have heard so far very helpful.  Physical - general overall conditioning and improve speed and reaction times. Mental - motivation to keep going when training on own


    Aelias McHam

    Meal prep tips and basics like how to effectively ruck and carry ball and stuff 


    Tyler Kugler

     Want to achieve muscle growth. I struggle with catching bugs and getting pulled away from a strict program. Lack of knowledge about programming. I submitted a 5 star rating!


    Barclay Webster

     Following on from comments on a recent pod about elliptical trainer, I was thinking about getting a rowing machine to help with aerobic work (idea being to reduce stress on leg joints and engage upper body more). Do you think this would be a worthwhile purchase?


    Gage Gibson

     Well I got to fat over quarantine Im back down to 210 but I need to put some muscle and and get back to lock shape for my college season. Im looking for rugby designed workouts and ways to control my nutrition like a clean bulk.)



    Lee Yun Escol Casinillo:

    Is hyperthropy program important if you are already huge or has bulky muscles? If so, How many weeks of hypertrophy prior to competition in a periodized program?




    More on Rugby Muscle 

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-6219130 Thu, 12 Nov 2020 11:00:00 +0000 2726 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, periodisat 4 197 full false     Hypertrophy 101 How To Gain Muscle Effectively - Rugby Muscle Applied Hypertrophy 101 How To Gain Muscle Effectively - Rugby Muscle Applied Hypertrophy 101 How To Gain Muscle Effectively - Rugby Muscle Applied


    In this series of Rugby Muscle APPLIED we will be looking at HYPERTROPHY - how to gain muscle. Giving you real, usable information that you kinda need to stick to if you want to gain significant amounts of muscle. In this episode:

    Why Hypertrophy?

    Hypertrophy Concerns

    Ok so what do we DO?

    Why the basics matter

    What the training basics are

    What the nutrition basics are

    Other stuff to make the magic happen





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    ]]>     Hypertrophy 101 How To Gain Muscle Effectively - Rugby Muscle Applied


    In this series of Rugby Muscle APPLIED we will be looking at HYPERTROPHY - how to gain muscle. Giving you real, usable information that you kinda need to stick to if you want to gain significant amounts of muscle. In this episode:

    Why Hypertrophy?

    Hypertrophy Concerns

    Ok so what do we DO?

    Why the basics matter

    What the training basics are

    What the nutrition basics are

    Other stuff to make the magic happen





    More on Rugby Muscle 

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    Support the show

    ]]>     Buzzsprout-6305698 Tue, 10 Nov 2020 13:00:00 +0000 2923 Creatine, hypertrophy, routine, sleep, recovery, nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, ru 4 196 full false     LIVE Q&A Workout Splits, Strength vs Size, Meditation, How to Train if there's No Rugby for a Long Time LIVE Q&A Workout Splits, Strength vs Size, Meditation, How to Train if there's No Rugby for a Long Time Questions

    RalleFlex - when your building strength, will you most likely also get a little bit of size with it ?


    Iain Kennell Webb- What Guided Meditation apps/books do people recommend for total beginner?Just unlocked about 10-15 more minutes during my morning routine and want to see if meditation will suit me. 


    Yusef from PropaneFitness on meditation https://www.youtube.com/watch?v=H_4p3op-HUc 


    Kaedynce Tuttosi - Hey TJ, I just started listening to the podcast this week and I’m loving it! Do you have any advice on how to split your workouts? Lowers and Uppers day? Total body all the time? (Also if you have any workout ideas I’d be down to hear those too) Cheers!


    David Thompson- In the UK it seems unlikely that they’ll be any meaningful club Rugby until next season. How would you break down the time between now and then, to get the most out of the time available?


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    Articles Referenced:

    https://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/

    Support the show

    ]]>     Questions

    RalleFlex - when your building strength, will you most likely also get a little bit of size with it ?


    Iain Kennell Webb- What Guided Meditation apps/books do people recommend for total beginner?Just unlocked about 10-15 more minutes during my morning routine and want to see if meditation will suit me. 


    Yusef from PropaneFitness on meditation https://www.youtube.com/watch?v=H_4p3op-HUc 


    Kaedynce Tuttosi - Hey TJ, I just started listening to the podcast this week and I’m loving it! Do you have any advice on how to split your workouts? Lowers and Uppers day? Total body all the time? (Also if you have any workout ideas I’d be down to hear those too) Cheers!


    David Thompson- In the UK it seems unlikely that they’ll be any meaningful club Rugby until next season. How would you break down the time between now and then, to get the most out of the time available?


    More on Rugby Muscle 

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    Articles Referenced:

    https://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-6032080 Thu, 05 Nov 2020 05:00:00 +0000 2556 Bodybuilding, hypertrophy, muscle, fortitude training, scott stevenson, nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, 4 195 full false     No Rugby For The Foreseeable Future?! No Gyms? Lockdown 2.0 - What YOU Can (& Should) Focus On In This Strange Time No Rugby For The Foreseeable Future?! No Gyms? Lockdown 2.0 - What YOU Can (& Should) Focus On In This Strange Time No Rugby For The Foreseeable Future?! No Gyms? Lockdown 2.0 - What YOU Can (& Should) Focus On In This Strange Time

    For today's episode TJ runs through a perhaps much-needed perspective on what you can be focussing on as rugby appears to not be coming back any time soon.
    This episode goes over what the current landscape is from a non-emotional perspective, what this REALLY means, how we can deal with it in terms of education, development and exactly what we can be doing with our training and foundations to come out of this strange time all the better for it.
    Really hope you enjoy this one, especially as I'm writing in the 3rd person still 🙃🤫😉

    Support the show

    ]]>     No Rugby For The Foreseeable Future?! No Gyms? Lockdown 2.0 - What YOU Can (& Should) Focus On In This Strange Time

    For today's episode TJ runs through a perhaps much-needed perspective on what you can be focussing on as rugby appears to not be coming back any time soon.
    This episode goes over what the current landscape is from a non-emotional perspective, what this REALLY means, how we can deal with it in terms of education, development and exactly what we can be doing with our training and foundations to come out of this strange time all the better for it.
    Really hope you enjoy this one, especially as I'm writing in the 3rd person still 🙃🤫😉

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-6196588 Mon, 02 Nov 2020 05:00:00 +0000 1821 4 194 full false     Q&A - Relationship with Carbs, Passing Power, Recommended Books and more Q&A Q&A - Relationship with Carbs, Passing Power, Recommended Books and more Q&A Questions

    Iain Kennell- Webb
    What are some books you think everyone should read at least once?


    Scott Atkins
    Wondered if you could either chat about it in your next pod, or respond to me on here  But atm I have a real bad relationship with carbs and would like your opinion on them. Especially in a muscle building phase. So basically. I was on a diet a year or so ago, to trim down, which meant I didn’t eat carbs prior to working out (well very little anyway) and then would only consume them post training for muscle replenishment and prior to going bed due to hormone release and helping me feel tired (this was advised to me by a personal trainer).Since then I’ve always been under the impression carbs should be ‘earned’. I’ve been led to believe they should only be consumed around workouts when building muscle. Pre workout. Post workout and the meal After that also. I am so anal about it now I can’t let it slip, and feel bad if I consume carbs without it being pre, post or post 1 workout 


    Hanno Joubert
    Hey Tj, I am an 18 year old South African rugby fanatic. I have a quick question for you, how can I play with more physicality and get noticed more. I play 4 lock so I clean a lot of rucks. Any tips? Look forward to hearing from you. 4 times a week full body focussing on compound movements. 2 push , 2 pull and 2 leg exercises per session with core after each superset. Twice a week field session.


    Yun Baroy
    How some people can pass longer and others can't? What muscle helps to stabilize the movement and how to improve it?


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    ]]>     Questions

    Iain Kennell- Webb
    What are some books you think everyone should read at least once?


    Scott Atkins
    Wondered if you could either chat about it in your next pod, or respond to me on here  But atm I have a real bad relationship with carbs and would like your opinion on them. Especially in a muscle building phase. So basically. I was on a diet a year or so ago, to trim down, which meant I didn’t eat carbs prior to working out (well very little anyway) and then would only consume them post training for muscle replenishment and prior to going bed due to hormone release and helping me feel tired (this was advised to me by a personal trainer).Since then I’ve always been under the impression carbs should be ‘earned’. I’ve been led to believe they should only be consumed around workouts when building muscle. Pre workout. Post workout and the meal After that also. I am so anal about it now I can’t let it slip, and feel bad if I consume carbs without it being pre, post or post 1 workout 


    Hanno Joubert
    Hey Tj, I am an 18 year old South African rugby fanatic. I have a quick question for you, how can I play with more physicality and get noticed more. I play 4 lock so I clean a lot of rucks. Any tips? Look forward to hearing from you. 4 times a week full body focussing on compound movements. 2 push , 2 pull and 2 leg exercises per session with core after each superset. Twice a week field session.


    Yun Baroy
    How some people can pass longer and others can't? What muscle helps to stabilize the movement and how to improve it?


    More on Rugby Muscle 

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    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-6069061 Thu, 29 Oct 2020 04:00:00 +0000 2353 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, fun, cardi 4 193 full false     Q&A - Mobility, Imbalances, Meal Prep, Conditioning and More Q&A - Mobility, Imbalances, Meal Prep, Conditioning and More This week, Tj answers more questions from the Facebook Group:


    Locky Jay:     - fix leg imbalances. - improve mobility.- see some examples of daily diets.

    Hamilton Beau Bone: This just occurred to me (to ask on one of the Live sessions, but I wanted to do it before I forget. Those of you who go to the gym early morning and then shower go straight to work AND/OR finish training and get home at like 23ish at night....is there anything that covers all the bases there? With my timetable here literally that's how most days are here. If I remember correctly TJ you're a fan of just eating good food and nothing else that really works? Am I being too hopeful or would a magic shake meal replacement etc. (which is quick and would be convenient would do the trick) I love eating eggs after a morning sess. /making food for dinner but with the season now in full swing....i've got very little time and my gf's timetable for work has her home later than me.

    Patrick Notaro: Been looking to add some more aerobic work to my training. Would distance biking be more/less beneficial then running (weather starting to get bad where I’m from and I have a stationary bike)

    Joseph Edwards: Also looking to do more cardio would match specific (sprints,intervals etc.) be better than doing longer runs

    Hamilton Beau Bone: Can the Wabs pull off a win against NZ? More seriously, if it's a weights day, and I don't feel it the day after, did I go hard enough? (Working on pushing myself because I don't think in the past I really did as much as I could've. I mean being at a 8.5/9 level not a slam the weights on the ground gym bro, but pushing it. Since we work together already (yea!) i'm in week 4 now of September workout...should all the exercises i'm doing weight wise always be explosive or just steady as she goes...I know it specifies sometimes, but when it doesn't is what i'm referring to. 

     Iain Kennell-Webb: How do I figure out what success means to me

     

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    ]]>     This week, Tj answers more questions from the Facebook Group:


    Locky Jay:     - fix leg imbalances. - improve mobility.- see some examples of daily diets.

    Hamilton Beau Bone: This just occurred to me (to ask on one of the Live sessions, but I wanted to do it before I forget. Those of you who go to the gym early morning and then shower go straight to work AND/OR finish training and get home at like 23ish at night....is there anything that covers all the bases there? With my timetable here literally that's how most days are here. If I remember correctly TJ you're a fan of just eating good food and nothing else that really works? Am I being too hopeful or would a magic shake meal replacement etc. (which is quick and would be convenient would do the trick) I love eating eggs after a morning sess. /making food for dinner but with the season now in full swing....i've got very little time and my gf's timetable for work has her home later than me.

    Patrick Notaro: Been looking to add some more aerobic work to my training. Would distance biking be more/less beneficial then running (weather starting to get bad where I’m from and I have a stationary bike)

    Joseph Edwards: Also looking to do more cardio would match specific (sprints,intervals etc.) be better than doing longer runs

    Hamilton Beau Bone: Can the Wabs pull off a win against NZ? More seriously, if it's a weights day, and I don't feel it the day after, did I go hard enough? (Working on pushing myself because I don't think in the past I really did as much as I could've. I mean being at a 8.5/9 level not a slam the weights on the ground gym bro, but pushing it. Since we work together already (yea!) i'm in week 4 now of September workout...should all the exercises i'm doing weight wise always be explosive or just steady as she goes...I know it specifies sometimes, but when it doesn't is what i'm referring to. 

     Iain Kennell-Webb: How do I figure out what success means to me

     

     More on Rugby Muscle 

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-5853838 Thu, 22 Oct 2020 05:00:00 +0100 2813 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, bodybuildi 4 191 full false     Q&A Organizing Strength/Hypertophy/Power/Speed Training for Rugby, Rate of Muscle Gain and more Q&A Organizing Strength/Hypertophy/Power/Speed Training for Rugby, Rate of Muscle Gain and more This weeks Facebook group questions

    - Ralleflex 

    what do you think is the most important gym workout, for at guy who needs to be strong but very explosive? and needs to build size, what do you think a week for that would look like? and ofc your content is great as always, big fan here

    - William Franklin

     hi TJ regular listener to the pod. I’m 32 and been out of the game for 2.5 years. What are your thoughts on RFD training to improve acceleration. I’m 5’10, 93kg centre and have had a lot of injuries in the past. Will

    - Joseph Edwards

    I’d like to add 5kg of muscle by Christmas I

    - Franklin November

    Help me to gain some muscles before Christmas.


    More on Rugby Muscle 

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    ]]>     This weeks Facebook group questions

    - Ralleflex 

    what do you think is the most important gym workout, for at guy who needs to be strong but very explosive? and needs to build size, what do you think a week for that would look like? and ofc your content is great as always, big fan here

    - William Franklin

     hi TJ regular listener to the pod. I’m 32 and been out of the game for 2.5 years. What are your thoughts on RFD training to improve acceleration. I’m 5’10, 93kg centre and have had a lot of injuries in the past. Will

    - Joseph Edwards

    I’d like to add 5kg of muscle by Christmas I

    - Franklin November

    Help me to gain some muscles before Christmas.


    More on Rugby Muscle 

    Facebook Group

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    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-5754364 Thu, 15 Oct 2020 05:00:00 +0100 2141 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, periodisat 4 189 full true     How I was Able to gain 16lbs of lean mass and lose body fat in 2020 - Rugby Muscle APPLIED How I was Able to gain 16lbs of lean mass and lose body fat in 2020 - Rugby Muscle APPLIED Today’s podcast has TJ giving a complete guide on how he was able to train to achieve his transformation during a global pandemic. Discussing the background, environment, nutrition and training that he did in order to make a startling before-after.

    https://rugby-muscle.com/transformation


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    ]]>     Today’s podcast has TJ giving a complete guide on how he was able to train to achieve his transformation during a global pandemic. Discussing the background, environment, nutrition and training that he did in order to make a startling before-after.

    https://rugby-muscle.com/transformation


    More on Rugby Muscle 

    Facebook Group

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    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-5819761 Tue, 13 Oct 2020 05:00:00 +0100 1994 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, testing, b 4 188 full false     Q&A - Food Prep, Bodyweight Training, Pre-season Plans Q&A - Food Prep, Bodyweight Training, Pre-season Plans Questions

    Rob Noble:     Hi TJ, Thanks for the conditioning download, there's some good stuff in there. Unfortunately I don't have easy access to a commercial gym with various machines, but I've been doing some of the drills you've included for a while already; Bear complex, touch+run back, touch+up& down, sprint intervals. I've got a barbell, rack, bench & dumbbells at home, it's nothing fancy. I play for a village team of about 20-30 players, although we only ever put out 1 team with 4-5 subs. Ages range from 18 upto early 40s, with a few props in their 50s. I play second row, so I've no aspirations to be a speedster, but I'd like to feel like I can could with 10mins of a game before puffing like a chain smoker. Ideally I'd still have some pace left by 60mins. 
    My normal training week looks like:

    • Mon - Total Body weights (medium) 45mins + core 15mins

    • Tues - Total Body weights (light) 45mins + assistance 15mins, Rugby Training (currently 90mins touch)

    • Wed - Total Body weights (heavy) 45mins + core 15mins

    • Thurs - rest (sometimes I swap this with Wed session, depends how rugby training goes)

    • Fri - Run (usually with sprints or burpees interspersed) 45mins

    • Sat & Sun - rest...would be a game Sat pm if that ever happens again!

    I'm following a weights programme called "Built for Battle", which has a conditioning focus (v.low rest), my aim is to build strength and then the programme shifts to converting that into power. So last 4 weeks is pretty much Olympic lifts or similar.

    What I'd like to do is sneak in another short conditioning session, e.g. bear complex, by swapping out a core session. I'm limited to an hour max workout time.

    What do you think? Am I kidding myself thinking I can actually make some strength gains and also improve conditioning?

    Steffen Griffin: I want to be big and strong as possible. My gym just opened up but there's usually a line and I can't wait around. Should I focus on bodyweight stuff?

    Ali: Do you recommend meal prep to manage nutrition


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    Support the show

    ]]>     Questions

    Rob Noble:     Hi TJ, Thanks for the conditioning download, there's some good stuff in there. Unfortunately I don't have easy access to a commercial gym with various machines, but I've been doing some of the drills you've included for a while already; Bear complex, touch+run back, touch+up& down, sprint intervals. I've got a barbell, rack, bench & dumbbells at home, it's nothing fancy. I play for a village team of about 20-30 players, although we only ever put out 1 team with 4-5 subs. Ages range from 18 upto early 40s, with a few props in their 50s. I play second row, so I've no aspirations to be a speedster, but I'd like to feel like I can could with 10mins of a game before puffing like a chain smoker. Ideally I'd still have some pace left by 60mins. 
    My normal training week looks like:

    • Mon - Total Body weights (medium) 45mins + core 15mins

    • Tues - Total Body weights (light) 45mins + assistance 15mins, Rugby Training (currently 90mins touch)

    • Wed - Total Body weights (heavy) 45mins + core 15mins

    • Thurs - rest (sometimes I swap this with Wed session, depends how rugby training goes)

    • Fri - Run (usually with sprints or burpees interspersed) 45mins

    • Sat & Sun - rest...would be a game Sat pm if that ever happens again!

    I'm following a weights programme called "Built for Battle", which has a conditioning focus (v.low rest), my aim is to build strength and then the programme shifts to converting that into power. So last 4 weeks is pretty much Olympic lifts or similar.

    What I'd like to do is sneak in another short conditioning session, e.g. bear complex, by swapping out a core session. I'm limited to an hour max workout time.

    What do you think? Am I kidding myself thinking I can actually make some strength gains and also improve conditioning?

    Steffen Griffin: I want to be big and strong as possible. My gym just opened up but there's usually a line and I can't wait around. Should I focus on bodyweight stuff?

    Ali: Do you recommend meal prep to manage nutrition


    More on Rugby Muscle 

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    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-5640865 Thu, 08 Oct 2020 05:00:00 +0100 2142 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, fun, cardi 4 187 full true     Rugby Muscle APPLIED - Everybody Deloads, What? Why? How? When? Rugby Muscle APPLIED - Everybody Deloads, What? Why? How? When? The first in a new series where TJ goes deep into topics that will help you understand exactly what you need to get the most out of your training.
    This week's Rugby Muscle Applied is on Deloads. What they are, why we all use them, how you should implement them and when they are used.

    You can find the written version here:
    https://rugby-muscle.com/deload/

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    ]]>     The first in a new series where TJ goes deep into topics that will help you understand exactly what you need to get the most out of your training.
    This week's Rugby Muscle Applied is on Deloads. What they are, why we all use them, how you should implement them and when they are used.

    You can find the written version here:
    https://rugby-muscle.com/deload/

    More on Rugby Muscle 

    Facebook Group

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    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-5691247 Tue, 06 Oct 2020 12:00:00 +0100 2162 4 186 full false     Q&A - How To Be More Effective In a Game, Hip Flexibility, Skills, Endurance. Q&A - How To Be More Effective In a Game, Hip Flexibility, Skills, Endurance. Alan Findlay: Best way to improve hip flexibility.


    Kyle O'Leary: In your opinion what is the best way to work on passing (drills) when you are by yourself? Sorry if it’s not related to the topic/


    Kyle Oleary: Oh and how build up explosive/short burst endurance?


    Chris McGrath: Hi all, For some strange reason I decided to start playing rugby at 32 years old, coming from a former kickboxing and Crossfit back round. I admittedly spent a year enjoying food before starting rugby. Now in my second year I’m looking for a program that will help improve my rugby on the field. Ps I’m a loose head Prop is that helps


    Rugby Performance Training Explained - The Rugby Physical Prep Pyramid

    https://www.youtube.com/watch?v=_XIYVUrTnEA


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    ]]>     Alan Findlay: Best way to improve hip flexibility.


    Kyle O'Leary: In your opinion what is the best way to work on passing (drills) when you are by yourself? Sorry if it’s not related to the topic/


    Kyle Oleary: Oh and how build up explosive/short burst endurance?


    Chris McGrath: Hi all, For some strange reason I decided to start playing rugby at 32 years old, coming from a former kickboxing and Crossfit back round. I admittedly spent a year enjoying food before starting rugby. Now in my second year I’m looking for a program that will help improve my rugby on the field. Ps I’m a loose head Prop is that helps


    Rugby Performance Training Explained - The Rugby Physical Prep Pyramid

    https://www.youtube.com/watch?v=_XIYVUrTnEA


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    ]]>     Buzzsprout-5640391 Thu, 01 Oct 2020 16:00:00 +0100 2290 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, fun, cardi 4 185 full false     Q&A Getting Back Into Training, Sleep Routines, Recovery, Creatine Q&A Getting Back Into Training, Sleep Routines, Recovery, Creatine Stephan Kolper: i’m looking to rebuild muscle and conditioning. Goals 3km in 13 and 400x5DL. I played years ago but now I’m a somewhat fat bus driver who has an infant and no time. We’ll be moving soon and putting in a small home gym to eliminate the time excuse.  I’ve been enjoying the recently discovered podcast when I have time. As a dad who gained more than his share of sympathy pregnancy weight, and lost some of my muscle with shift work and now being the at home parent of an infant, what apartment friendly work would you suggest for regaining a bit more strength and conditioning? I’ve finally recovered from pulling something in my lower back so I’m ready to gently get things going. I only have a 20kg kb, which I was pretty good with, but am wary of hurting my back right off the bat.

    Iain Kennell-Webb
    Who's going to win between Leinster and Ulster?

    Iain Kennell-Webb
    Also, how would you structure a bedtime routine?

    Alan Findlay
    Opinion on using creatine, either cycling or long term. 

    Tom Lawley
    Are massage guns worth investing in? (As a ‘cheaper’ alternative to sports massages). Also, where do you get these shirts from?!



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    ]]>     Stephan Kolper: i’m looking to rebuild muscle and conditioning. Goals 3km in 13 and 400x5DL. I played years ago but now I’m a somewhat fat bus driver who has an infant and no time. We’ll be moving soon and putting in a small home gym to eliminate the time excuse.  I’ve been enjoying the recently discovered podcast when I have time. As a dad who gained more than his share of sympathy pregnancy weight, and lost some of my muscle with shift work and now being the at home parent of an infant, what apartment friendly work would you suggest for regaining a bit more strength and conditioning? I’ve finally recovered from pulling something in my lower back so I’m ready to gently get things going. I only have a 20kg kb, which I was pretty good with, but am wary of hurting my back right off the bat.

    Iain Kennell-Webb
    Who's going to win between Leinster and Ulster?

    Iain Kennell-Webb
    Also, how would you structure a bedtime routine?

    Alan Findlay
    Opinion on using creatine, either cycling or long term. 

    Tom Lawley
    Are massage guns worth investing in? (As a ‘cheaper’ alternative to sports massages). Also, where do you get these shirts from?!



    More on Rugby Muscle 

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-5436169 Thu, 24 Sep 2020 05:00:00 +0100 2175 Creatine, hypertrophy, routine, sleep, recovery, nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, ru 4 183 full false     Dr Scott Stevenson - Mechanisms of Growth, Overtraining, "Functional Muscle" and Individual Muscle Differences Dr Scott Stevenson - Mechanisms of Growth, Overtraining, "Functional Muscle" and Individual Muscle Differences Today is the second podcast with bodybuilding, science and training expert Dr Scott Stevenson. This 2 Part podcast will cover the 3 mechanisms of hypertrophy and how to achieve them, this episode covers more about the functionality of muscle and how to find the balance between stimulating and “over-training”.

    As one of the most sought-out bodybuilding coaches Dr Scott knows just about everything there is to know about hypertrophy.





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    Articles Referenced:

    https://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/




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    ]]>     Today is the second podcast with bodybuilding, science and training expert Dr Scott Stevenson. This 2 Part podcast will cover the 3 mechanisms of hypertrophy and how to achieve them, this episode covers more about the functionality of muscle and how to find the balance between stimulating and “over-training”.

    As one of the most sought-out bodybuilding coaches Dr Scott knows just about everything there is to know about hypertrophy.





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    Articles Referenced:

    https://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/




    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-5401039 Tue, 22 Sep 2020 05:00:00 +0100 3920 Bodybuilding, hypertrophy, muscle, fortitude training, scott stevenson, nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, 4 182 full false     Q&A Year-Round Periodisation Planning, Recovery, Supplements, Hypertrophy and more Q&A Year-Round Periodisation Planning, Recovery, Supplements, Hypertrophy and more Locky: Playing year-round and setting up training. - In the Japan club system, there is normally 1 month off for summer and the rest of the time you have 1 -2 games a month. Training or game only on Sunday

    Nazrik: I use to play rugby not professionally but socially for clubs. Due to injuries & other commitments I had to give up on it. But occasionally I have a touch session every now & then. I would like to get back in to shape & get on the field.

    Gracius Billy: Rugby all Programs,, Chest injury

    Tom David: I’m looking at what’s the best diet and supplements to help me train, recover and gym. Training hard 2/3 times a week and get gym work done too. Very important being in the second row

    Tom David: I’m definitely needing help with supplements that give that little extra, often shattered the day after training and my gym work suffers because of it. Lookin for help with that really. Nutrition and supplements

    Lee Yun Escol Casinillo: Is hyperthropy program important if you are already huge or has bulky muscles? If so, How many weeks of hypertrophy prior to competition in a periodized program?

    Gracius Billy: Thanks for accepting.....but I have a question....is possible to continue playing rugby even you have Chest Cancer?

    Kenny Chukwuma: Cheers, just wanted to ask about the progressions aspect of the conditioning sessions. Specifically, how does one periodize their conditioning training to see linear progress and once that's no longer attainable, continue to progress beyond that sticking point. Also what types of conditioning would be best to prioritise if your week involves other training sessions?

    Gil Martin: My question is how and what can I do to improve performance, strength and insurance after the age of 44?


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    ]]>     Locky: Playing year-round and setting up training. - In the Japan club system, there is normally 1 month off for summer and the rest of the time you have 1 -2 games a month. Training or game only on Sunday

    Nazrik: I use to play rugby not professionally but socially for clubs. Due to injuries & other commitments I had to give up on it. But occasionally I have a touch session every now & then. I would like to get back in to shape & get on the field.

    Gracius Billy: Rugby all Programs,, Chest injury

    Tom David: I’m looking at what’s the best diet and supplements to help me train, recover and gym. Training hard 2/3 times a week and get gym work done too. Very important being in the second row

    Tom David: I’m definitely needing help with supplements that give that little extra, often shattered the day after training and my gym work suffers because of it. Lookin for help with that really. Nutrition and supplements

    Lee Yun Escol Casinillo: Is hyperthropy program important if you are already huge or has bulky muscles? If so, How many weeks of hypertrophy prior to competition in a periodized program?

    Gracius Billy: Thanks for accepting.....but I have a question....is possible to continue playing rugby even you have Chest Cancer?

    Kenny Chukwuma: Cheers, just wanted to ask about the progressions aspect of the conditioning sessions. Specifically, how does one periodize their conditioning training to see linear progress and once that's no longer attainable, continue to progress beyond that sticking point. Also what types of conditioning would be best to prioritise if your week involves other training sessions?

    Gil Martin: My question is how and what can I do to improve performance, strength and insurance after the age of 44?


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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-5400451 Thu, 17 Sep 2020 09:00:00 +0100 3128 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, periodisa 4 181 full false     Dr Scott Stevenson - Hypertrophy Expert - How To Grow Quality Muscle Dr Scott Stevenson - Hypertrophy Expert - How To Grow Quality Muscle Today on the Rugby Muscle Podcast TJ is joined by bodybuilding, science and training expert Dr Scott Stevenson. As one of the most sought-out bodybuilding coaches Dr Scott knows just about everything there is to know about hypertrophy.

    A good idea would be to just sit back and try to absorb as much of the knowledge as you can (before giving us a 5 star review)

    This 2 Part podcast will cover the 3 mechanisms of hypertrophy and how to achieve them. This was an awesome podcast.


    More on Dr Scott Stevenson

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    Articles Referenced

    https://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/





    Support the show

    ]]>     Today on the Rugby Muscle Podcast TJ is joined by bodybuilding, science and training expert Dr Scott Stevenson. As one of the most sought-out bodybuilding coaches Dr Scott knows just about everything there is to know about hypertrophy.

    A good idea would be to just sit back and try to absorb as much of the knowledge as you can (before giving us a 5 star review)

    This 2 Part podcast will cover the 3 mechanisms of hypertrophy and how to achieve them. This was an awesome podcast.


    More on Dr Scott Stevenson

    Website

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    More on Rugby Muscle 

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    Articles Referenced

    https://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/





    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-5398819 Tue, 15 Sep 2020 09:00:00 +0100 3744 Bodybuilding, hypertrophy, muscle, fortitude training, scott stevenson, nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, 4 180 full false     Rugby Muscle Q&A - Making Training FUN, Conditioning Options, Neck Hypertrophy and More. Rugby Muscle Q&A - Making Training FUN, Conditioning Options, Neck Hypertrophy and More. Locky - Some fun things to do in the GYM to mix things up?

    How to make Cardio fun??

    Locky - Thoughts on 1/4 Squats. 

    Locky - Increasing neck size- without cramping up.

    Sean - Thoughts on the return of Premiership and Super Rugby 




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    ]]>     Locky - Some fun things to do in the GYM to mix things up?

    How to make Cardio fun??

    Locky - Thoughts on 1/4 Squats. 

    Locky - Increasing neck size- without cramping up.

    Sean - Thoughts on the return of Premiership and Super Rugby 




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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-5383102 Thu, 10 Sep 2020 05:00:00 +0100 2881 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, fun, cardi 4 179 full false     Q&A - Training Splits, Why is Full Body Best? Are Bodybuilders Wrong? Q&A - Training Splits, Why is Full Body Best? Are Bodybuilders Wrong? This week, Tj answers 1 main questions and takes a DEEP DIVE into bodypart vs full body training splits, why full body is better for rugby players and some examples of what you can do and why 

    *LUKE: hey man, only just discovered the podcast and I’m currently making my way through all the previous episodes and loving it . I know your a fan of full body workouts and I find they suit my lifestyle perfectly, however they seem to be the least covered style of workouts on any Bodybuilding/gym sites. Do you have any basic principles or useful advice for building my own full body program? Cheers

    *LOCKY: I recently got a bunch of resistance bands and I ve been leaving  them around my apartment.I’ve started doing band pullaparts. Not really counting the reps. Jamie Lewis from chaos and pain mentioned doing random tube exercises throughout the day. Anybody in this group do any?


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    ]]>     This week, Tj answers 1 main questions and takes a DEEP DIVE into bodypart vs full body training splits, why full body is better for rugby players and some examples of what you can do and why 

    *LUKE: hey man, only just discovered the podcast and I’m currently making my way through all the previous episodes and loving it . I know your a fan of full body workouts and I find they suit my lifestyle perfectly, however they seem to be the least covered style of workouts on any Bodybuilding/gym sites. Do you have any basic principles or useful advice for building my own full body program? Cheers

    *LOCKY: I recently got a bunch of resistance bands and I ve been leaving  them around my apartment.I’ve started doing band pullaparts. Not really counting the reps. Jamie Lewis from chaos and pain mentioned doing random tube exercises throughout the day. Anybody in this group do any?


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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-5189503 Thu, 03 Sep 2020 18:00:00 +0100 3071 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, bodybuildi 4 178 full false     Why Most Rugby Fitness “Tests” are a Waste Of Time, What You Should Be Doing w/ Alex from Athlete Testing Why Most Rugby Fitness “Tests” are a Waste Of Time, What You Should Be Doing w/ Alex from Athlete Testing Today’s Rugby Muscle Podcast has old time OG Alex joining Tj to discuss all different types of testing, why they are done, why most are stupid, and what you can do to take advantage of the tests that you do.

    A massively comprehensive guide for the player and the coach on what you should be doing with your testing.

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    ]]>     Today’s Rugby Muscle Podcast has old time OG Alex joining Tj to discuss all different types of testing, why they are done, why most are stupid, and what you can do to take advantage of the tests that you do.

    A massively comprehensive guide for the player and the coach on what you should be doing with your testing.

    More on Rugby Muscle 

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-5189194 Tue, 01 Sep 2020 05:00:00 +0100 5097 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, testing, b 4 177 full false     Q&A - Stronger Leg Drive, Trap Bar vs Straight Bar, CBD and Returning After 3 Years Out Of Rugby Q&A - Stronger Leg Drive, Trap Bar vs Straight Bar, CBD and Returning After 3 Years Out Of Rugby TJ's back on the Rugby Muscle Athletes Facebook Group answering YOUR questions:
    This week, they are:

    *JOSEPH - Hey Tj, would like to know what you would recommend for building endurance and cardio.

    *JAKE - Thanks TJ. I am a back 3 trying to make a comeback after 3 years away from the game. What breakdown of days in the gym, lifting and days on the pitch, sprinting/footwork per week would you recommend?

    *JUSTIN - I know a good flanker should have strong ball carrying skills when we attack, how can I improve my leg drive when I get contact from the opponent? Should I spend more time on power session? (hang clean, snatch etc.)

    *BRETT : Has anyone tried CBD oil? Is it any good? A friend of mine owns I Am Truth CBD one of the best CBD oil suppliers out there. Should I try it? Would you? He’s said if you use king141 you’ll get a discount

    *ANTHONY : Question for the group:  which is better for athletic performance trap bar deadlifts or straight bar deadlifts?  I switch them up, but I’d like to prioritize one over the other. Any thoughts?

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    ]]>     TJ's back on the Rugby Muscle Athletes Facebook Group answering YOUR questions:
    This week, they are:

    *JOSEPH - Hey Tj, would like to know what you would recommend for building endurance and cardio.

    *JAKE - Thanks TJ. I am a back 3 trying to make a comeback after 3 years away from the game. What breakdown of days in the gym, lifting and days on the pitch, sprinting/footwork per week would you recommend?

    *JUSTIN - I know a good flanker should have strong ball carrying skills when we attack, how can I improve my leg drive when I get contact from the opponent? Should I spend more time on power session? (hang clean, snatch etc.)

    *BRETT : Has anyone tried CBD oil? Is it any good? A friend of mine owns I Am Truth CBD one of the best CBD oil suppliers out there. Should I try it? Would you? He’s said if you use king141 you’ll get a discount

    *ANTHONY : Question for the group:  which is better for athletic performance trap bar deadlifts or straight bar deadlifts?  I switch them up, but I’d like to prioritize one over the other. Any thoughts?

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-5176111 Thu, 27 Aug 2020 19:00:00 +0100 2692 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, cbd, trap 4 176 full false     "Taming the Inner Fat-Kid", Relationships with food and training, Sabotage and my Ultimate Diet 2.0 w/ Colby Knepp "Taming the Inner Fat-Kid", Relationships with food and training, Sabotage and my Ultimate Diet 2.0 w/ Colby Knepp Today Colby Knepp joins TJ for a "bro chat" where they discuss all things about the mental side of dieting, training and life as we go through it, TJ also gives an insight into his recent UD2.0 experiment

    Find more on Colby
    colbyknepp.com

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    ]]>     Today Colby Knepp joins TJ for a "bro chat" where they discuss all things about the mental side of dieting, training and life as we go through it, TJ also gives an insight into his recent UD2.0 experiment

    Find more on Colby
    colbyknepp.com

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-5136226 Tue, 25 Aug 2020 05:00:00 +0100 4083 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, sabotage, 4 175 full false     Sean Seale from Upside Strength - Rugby Pre Season, How Amateur Players Should Train, Conditioning, Speed Training, S&C Coach Lessons Sean Seale from Upside Strength - Rugby Pre Season, How Amateur Players Should Train, Conditioning, Speed Training, S&C Coach Lessons It was a huge honour to have Sean Seale from Upside Strength joining the podcast. Today's episode touches on many different areas but is fantastic at helping your understanding and overall philosophy you should take into your rugby training.

    Follow Sean
    @upsidestrength

    Upstrength.com


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    ]]>     It was a huge honour to have Sean Seale from Upside Strength joining the podcast. Today's episode touches on many different areas but is fantastic at helping your understanding and overall philosophy you should take into your rugby training.

    Follow Sean
    @upsidestrength

    Upstrength.com


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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-4941368 Tue, 18 Aug 2020 05:00:00 +0100 3935 nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, speed, oly 4 174 full false     Q&A Gaining Mass / Protein For Rugby Players / Collisions / Young Athlete Training Q&A Gaining Mass / Protein For Rugby Players / Collisions / Young Athlete Training Answering more questions from the Facebook Group:

    - Hey TJ, really struggling to put on weight, I feel like I’m eating a lot. I have a healthy enough diet, I eat a lot of fruit and veg, steak, eggs, rice etc. I train 4 times in the gym a week and 4 pitch sessions too. Just looking for advice on how I can get more calories in or if there is higher-calorie foods or snacks that I could get. Also wondering on how many grams of protein I should have in a day and your thoughts on protein powder? Thanks in advance

    - hey my name is joe I just want to be able to create simple and effective training plans for different stages of the season (offseason,preseason,etc)

    - really want to know how to set a good strength and conditioning program in different periods (offseason, in-season, postseason), as I want to be the one of the best flankers in Hong Kong.

    - my son is 14 and wants to train, and for him I want to how he can efficiently work on cardio at the same time do some weights, though I worry as he is growing so damn fast. Size 12 feet just had hiab14th birthday yesterday and hasnt hit his growth spurt. He's 5'7.

    - I know is late to the post but I wanna get better at being more dominant in tackles and collisions



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    ]]>     Answering more questions from the Facebook Group:

    - Hey TJ, really struggling to put on weight, I feel like I’m eating a lot. I have a healthy enough diet, I eat a lot of fruit and veg, steak, eggs, rice etc. I train 4 times in the gym a week and 4 pitch sessions too. Just looking for advice on how I can get more calories in or if there is higher-calorie foods or snacks that I could get. Also wondering on how many grams of protein I should have in a day and your thoughts on protein powder? Thanks in advance

    - hey my name is joe I just want to be able to create simple and effective training plans for different stages of the season (offseason,preseason,etc)

    - really want to know how to set a good strength and conditioning program in different periods (offseason, in-season, postseason), as I want to be the one of the best flankers in Hong Kong.

    - my son is 14 and wants to train, and for him I want to how he can efficiently work on cardio at the same time do some weights, though I worry as he is growing so damn fast. Size 12 feet just had hiab14th birthday yesterday and hasnt hit his growth spurt. He's 5'7.

    - I know is late to the post but I wanna get better at being more dominant in tackles and collisions



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    ]]>     http://nutrition, diet, training, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, workouts, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, workout, wei Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-4941227 Thu, 13 Aug 2020 05:00:00 +0100 2137 4 172 full false     Losing Over 35lb During Lockdown | Returning To Rugby After a Double Leg Break | Gym Progress and Life as an Amateur Player w/ Sean Reynolds Losing Over 35lb During Lockdown | Returning To Rugby After a Double Leg Break | Gym Progress and Life as an Amateur Player w/ Sean Reynolds Today's guest on the Rugby Muscle Podcast is Sean Reynolds, an Irish Amateur player who rediscovered his love for the game and has overcome some serious setbacks to make outstanding progress and really make phenomenal achievements
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    ]]>     Today's guest on the Rugby Muscle Podcast is Sean Reynolds, an Irish Amateur player who rediscovered his love for the game and has overcome some serious setbacks to make outstanding progress and really make phenomenal achievements
    More on Rugby Muscle 

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-4872308 Tue, 11 Aug 2020 05:00:00 +0100 4050 4 171 full false     Q&A | The Perfect Day's Training | Sleeping After Training | Squat Progress | Mobility/Recovery Workouts Q&A | The Perfect Day's Training | Sleeping After Training | Squat Progress | Mobility/Recovery Workouts First off; thank you for making this page and podcast an absolute must-have of information for beginners to the extreme athletes of the world. You would be part of my kit bag!

    - My question is about prioritizing training with a tight schedule, I get just waking up earlier or staying up a bit later gives you time, however; I have 2 littles and a wife that want attention when I'm home from my 12hr day that starts at 6 am which is generally a 45 minute drive 1 way. I can usually make time for 2 full-body strength training sessions in the evenings for 2 hours to get all the nooks and crannies worked and that's generally it. I'm lucky if I get a sprint or skills days in. I'm not playing right now due to COVID which will probably make it even harder when the time comes to get back on the field. So, question. What should I prioritize in my training to get the best ROI? I have a home gym with barbells, kettlebells and rings if that adds to anything.  If you only had 1 (2 a day) training day in the week to make you an all-round better athlete (speed, strength, power, endurance etc.), how would you program the day? From wake up, meals, and training.

    - Hi I’ve been playing since I was a young kid and taken my training seriously but lately I’ve hit a real bump with my squatting I don’t feel like I’m making any progress any tips to improve it

    - What's your opinion on mobility workouts and recovery workouts? What's their purpose?

    - Here's one for you, my training finishes at around 1030 at night...getting home eating and dinner around 11ish....last night would be a great example...I couldn't get my heart rate/relax down enough to sleep....was still like ok high energy etc....Is it the food i'm eating? What should I be eating at that time...how can I taper off and get to sleep at around 1230 ideally…


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    ]]>     First off; thank you for making this page and podcast an absolute must-have of information for beginners to the extreme athletes of the world. You would be part of my kit bag!

    - My question is about prioritizing training with a tight schedule, I get just waking up earlier or staying up a bit later gives you time, however; I have 2 littles and a wife that want attention when I'm home from my 12hr day that starts at 6 am which is generally a 45 minute drive 1 way. I can usually make time for 2 full-body strength training sessions in the evenings for 2 hours to get all the nooks and crannies worked and that's generally it. I'm lucky if I get a sprint or skills days in. I'm not playing right now due to COVID which will probably make it even harder when the time comes to get back on the field. So, question. What should I prioritize in my training to get the best ROI? I have a home gym with barbells, kettlebells and rings if that adds to anything.  If you only had 1 (2 a day) training day in the week to make you an all-round better athlete (speed, strength, power, endurance etc.), how would you program the day? From wake up, meals, and training.

    - Hi I’ve been playing since I was a young kid and taken my training seriously but lately I’ve hit a real bump with my squatting I don’t feel like I’m making any progress any tips to improve it

    - What's your opinion on mobility workouts and recovery workouts? What's their purpose?

    - Here's one for you, my training finishes at around 1030 at night...getting home eating and dinner around 11ish....last night would be a great example...I couldn't get my heart rate/relax down enough to sleep....was still like ok high energy etc....Is it the food i'm eating? What should I be eating at that time...how can I taper off and get to sleep at around 1230 ideally…


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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-4611833 Thu, 06 Aug 2020 08:00:00 +0100 3082 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, sleep, rec 4 170 full false     Kevin Shattock S&C Coach & Researcher - Why You Should Use "Autoregulation" and Velocity-Based Training Kevin Shattock S&C Coach & Researcher - Why You Should Use "Autoregulation" and Velocity-Based Training Today's Podcast has the knowledgable Kevin Shattock on for an awesome interview where he and TJ discuss his background, S&C trends, his research into autoregulation and velocity based training and pick their way through some fads

    https://www.instagram.com/podiumperformancesc/

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    ]]>     Today's Podcast has the knowledgable Kevin Shattock on for an awesome interview where he and TJ discuss his background, S&C trends, his research into autoregulation and velocity based training and pick their way through some fads

    https://www.instagram.com/podiumperformancesc/

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    ]]>     TJ, Kevin Shattock Buzzsprout-4297877 Tue, 04 Aug 2020 08:00:00 +0100 4196 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, vbt, autor 4 169 full false     Fasting For Rugby Athletes - Should You Do It?! COMPLETE Breakdown *Bonus Episode* Fasting For Rugby Athletes - Should You Do It?! COMPLETE Breakdown *Bonus Episode* A FULL Breakdown of different fasting diets and the circumstances in which you might use them.
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    ]]>     A FULL Breakdown of different fasting diets and the circumstances in which you might use them.
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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-4611830 Fri, 31 Jul 2020 09:00:00 +0100 1101 4 168 full false     Getting The Most From Your Training | Making Big Hits and Tackles | Explosive Training | Recovery Getting The Most From Your Training | Making Big Hits and Tackles | Explosive Training | Recovery Questions Answered this week:

    - I’m roughly the same minus all the powerlifting and solid strength lol. I took a year off rugby because the birth of my son. Before the year off I was playing winger and hooker. I’m now just turning 30 and need to be able to get my speed and explosiveness back. Did add some quarantine weight which I’m working on getting down. My endurance is still fine (I run about 3 miles every other day). Long story short  I need to be more explosive without damaging my body. Also, love listening to the podcast. Helps keep my motivated.

    - I have a question about recovery after training? Profesional rugby is very intense. So what should we do for recovery?

    - I would like to improve my explosiveness in the tackle to help make bigger hits. Could I get some training drills and tips to improve this. The main lifts that I do to focus on power is squats and deadlifting. I do band work to focus on powering through with my arms in the tackle. I have seen improvements over the season I am still not making enough big tackles consistently.

    - Do you have any recommendations on skill drills that can be done for training when you are by yourself? 

    Support the show

    ]]>     Questions Answered this week:

    - I’m roughly the same minus all the powerlifting and solid strength lol. I took a year off rugby because the birth of my son. Before the year off I was playing winger and hooker. I’m now just turning 30 and need to be able to get my speed and explosiveness back. Did add some quarantine weight which I’m working on getting down. My endurance is still fine (I run about 3 miles every other day). Long story short  I need to be more explosive without damaging my body. Also, love listening to the podcast. Helps keep my motivated.

    - I have a question about recovery after training? Profesional rugby is very intense. So what should we do for recovery?

    - I would like to improve my explosiveness in the tackle to help make bigger hits. Could I get some training drills and tips to improve this. The main lifts that I do to focus on power is squats and deadlifting. I do band work to focus on powering through with my arms in the tackle. I have seen improvements over the season I am still not making enough big tackles consistently.

    - Do you have any recommendations on skill drills that can be done for training when you are by yourself? 

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-4612253 Wed, 29 Jul 2020 17:00:00 +0100 2085 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, plan, expl 4 168 full false     Rugby Athlete's Nutrition - Energy, Recovery, Inflammation and Common Myths (Keto) Debunked! w/ Sports Dietician Marie Spano Rugby Athlete's Nutrition - Energy, Recovery, Inflammation and Common Myths (Keto) Debunked! w/ Sports Dietician Marie Spano Marie Spano is a Registered Dietician who has experience in the NFL, MLB, NBA and a ton of other settings. We discuss best strategies to train hard, perform your best and not stress over your diet before answering your questions and debunking some common nutrition myths.
    She knows her stuff - stop reading this description and start listening!

    More on Marie
    http://www.mariespano.com/
    Instagram


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    ]]>     Marie Spano is a Registered Dietician who has experience in the NFL, MLB, NBA and a ton of other settings. We discuss best strategies to train hard, perform your best and not stress over your diet before answering your questions and debunking some common nutrition myths.
    She knows her stuff - stop reading this description and start listening!

    More on Marie
    http://www.mariespano.com/
    Instagram


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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-4297793 Wed, 24 Jun 2020 05:00:00 +0100 3854 nutrition, diet, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, top 5, in-season, athletes, a 4 166 full false     Q&A - Tests For Progress, Intermittent Fasting, Front Row Training & More Q&A - Tests For Progress, Intermittent Fasting, Front Row Training & More Back with another Q&A Podcast, enjoy!!!

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    ]]>     Back with another Q&A Podcast, enjoy!!!

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-4297769 Wed, 24 Jun 2020 05:00:00 +0100 1650 nutrition, diet, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, top 5, in-season, athletes, a 4 167 full false     Muscle Imbalances, Macro Breakdowns, 4 Day Split, Junior moving to Men's rugby, Weight Gain, Snatch and Clean & Jerk - Rugby Muscle Q&A Muscle Imbalances, Macro Breakdowns, 4 Day Split, Junior moving to Men's rugby, Weight Gain, Snatch and Clean & Jerk - Rugby Muscle Q&A
  • So after not shifting the Christmas weight and then putting on another half stone first couple of weeks of lockdown I got my ass into gear and have lost just over a stone. When gyms are back open my plan is to probably out on about 5lbs but want to do this in a 'clean bulk' type way. Best way to go about this in terms on nutrition, macro splits, excess calories per week, etc

  • 17 Year Old wanting to make an impact in senior rugby

  • What's more beneficial for rugby, clean and jerk or snatches?

  •  I play fly half in Sydney Australia and have a bad a recent run on injury breaking my left fibula and more recently a grade 2 tear in my right ankle. My main concern is building up my legs to a point where I am stronger faster and most importantly prevent further injury. Gyms reopen in 2 weeks here and am super keen to get back into building them up, what would be the best approach to achieve this goal maybe an upper lower 4 day a week split incorporating squats and power cleans? 

  • Have goals of playing at the next level. Having trouble gaining a few pounds but I eat right and train right. What else do I need to do to help achieve my goals?

  • Looking at address pectoral imbalance (ie stronger one side) - any advice/exercises? Cheers


    • Support the show

    ]]>
  • So after not shifting the Christmas weight and then putting on another half stone first couple of weeks of lockdown I got my ass into gear and have lost just over a stone. When gyms are back open my plan is to probably out on about 5lbs but want to do this in a 'clean bulk' type way. Best way to go about this in terms on nutrition, macro splits, excess calories per week, etc

  • 17 Year Old wanting to make an impact in senior rugby

  • What's more beneficial for rugby, clean and jerk or snatches?

  •  I play fly half in Sydney Australia and have a bad a recent run on injury breaking my left fibula and more recently a grade 2 tear in my right ankle. My main concern is building up my legs to a point where I am stronger faster and most importantly prevent further injury. Gyms reopen in 2 weeks here and am super keen to get back into building them up, what would be the best approach to achieve this goal maybe an upper lower 4 day a week split incorporating squats and power cleans? 

  • Have goals of playing at the next level. Having trouble gaining a few pounds but I eat right and train right. What else do I need to do to help achieve my goals?

  • Looking at address pectoral imbalance (ie stronger one side) - any advice/exercises? Cheers


    • Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-4196924 Tue, 16 Jun 2020 15:00:00 +0100 2377 4 165 full false     The Importance Of Testosterone - A Complete Guide to Problems and Solutions w/ Ali Gilbert The Importance Of Testosterone - A Complete Guide to Problems and Solutions w/ Ali Gilbert In today's Rugby Muscle Podcast, TJ is joined by Ali Gilbert - a coach who combines training, nutrition, and lifestyle guidance to alter body composition, optimize metabolism, and maximize testosterone levels.

    The discussion includes:
    - How important is it to know and control your testosterone levels
    - The problem with the taboo nature of the topic
    - How to find out what your levels look like and personal differences
    - Lifestyle and training factors that lead to low-T
    - When TRT might be appropriate and how to go about it

    If you enjoyed this one, please give a 5-star rating and we will follow up more with Ali

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    ]]>     In today's Rugby Muscle Podcast, TJ is joined by Ali Gilbert - a coach who combines training, nutrition, and lifestyle guidance to alter body composition, optimize metabolism, and maximize testosterone levels.

    The discussion includes:
    - How important is it to know and control your testosterone levels
    - The problem with the taboo nature of the topic
    - How to find out what your levels look like and personal differences
    - Lifestyle and training factors that lead to low-T
    - When TRT might be appropriate and how to go about it

    If you enjoyed this one, please give a 5-star rating and we will follow up more with Ali

    More on Ali:

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-4116575 Wed, 10 Jun 2020 15:00:00 +0100 3642 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, testostero 4 164 full false     How To Progress with 1 Or 2 Sessions Only In-Season, Morning Training, Top 5 Exercises & More Nutrition How To Progress with 1 Or 2 Sessions Only In-Season, Morning Training, Top 5 Exercises & More Nutrition Today's question yo:

    1. Thanks for adding me to the group TJ. Im Andy, a scrum-half playing for a small club in Dublin. I would like to know; what are the most important things to work on in the gym during the season if you're limited to 2 (or even sometimes just 1) sessions a week. The reason I ask is because sometimes I find myself spending ages in the gym wondering if I could be getting more benefit from a shorter, snappy session.
    2. What are your thoughts in doing Tuesdays and Thursday am sessions with training in the evening?
    3. Hi guys wanted to start a discussion, if you had to pick only 5 exercises to do for the rest of your training days what would they be?
    4. As an athlete what kind of reading or study materials are best to better understand the relationship between nutrition and the affect it has on your physiology. Any great reading recommendations? Nutrition material on its own I feel is somewhat antiquated and ridden with old guidelines from FDA/USDA. My goal is to educate myself better on the relationship between food and what it does in my body to fuel a workout, game, regular day at work and overall health.
    5. What's your go to breakfast on an early am training morning? Go to latenight snack that isn't very bad?


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    ]]>     Today's question yo:

    1. Thanks for adding me to the group TJ. Im Andy, a scrum-half playing for a small club in Dublin. I would like to know; what are the most important things to work on in the gym during the season if you're limited to 2 (or even sometimes just 1) sessions a week. The reason I ask is because sometimes I find myself spending ages in the gym wondering if I could be getting more benefit from a shorter, snappy session.
    2. What are your thoughts in doing Tuesdays and Thursday am sessions with training in the evening?
    3. Hi guys wanted to start a discussion, if you had to pick only 5 exercises to do for the rest of your training days what would they be?
    4. As an athlete what kind of reading or study materials are best to better understand the relationship between nutrition and the affect it has on your physiology. Any great reading recommendations? Nutrition material on its own I feel is somewhat antiquated and ridden with old guidelines from FDA/USDA. My goal is to educate myself better on the relationship between food and what it does in my body to fuel a workout, game, regular day at work and overall health.
    5. What's your go to breakfast on an early am training morning? Go to latenight snack that isn't very bad?


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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-4006187 Mon, 01 Jun 2020 23:00:00 +0100 1854 nutrition, diet, rugby, game day, match, fuel, performance, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, top 5, in-season, athletes, a 4 163 full false     Rugby Without Scrums?! Discussing the new World Rugby Law Changes Rugby Without Scrums?! Discussing the new World Rugby Law Changes A brief discussion on the World Rugby Law changes that have been approved.
    Why they are in place, why they are REEEALLY in place, and what YOU can do going forward.

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    ]]>     A brief discussion on the World Rugby Law changes that have been approved.
    Why they are in place, why they are REEEALLY in place, and what YOU can do going forward.

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-3955739 Sat, 30 May 2020 07:00:00 +0100 1077 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, law, scrum full false     Q&A - Motivation, Dynamic Speed, Fitness, Training Priorities & Skills Q&A - Motivation, Dynamic Speed, Fitness, Training Priorities & Skills 1.  I’m trying to get back into shape to play more next season and struggle to keep motivated when I start a program, so was wondering if anyone had tips on how I can keep going once I get going?

    2.  how to gain speed and dynamic speed (bursts)? cheers

    3. If you had about an hour to work out daily right now.  Would you focus only on fitness?  

    4.. Would you spend any training time dedicated to skills etc?  

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    ]]>     1.  I’m trying to get back into shape to play more next season and struggle to keep motivated when I start a program, so was wondering if anyone had tips on how I can keep going once I get going?

    2.  how to gain speed and dynamic speed (bursts)? cheers

    3. If you had about an hour to work out daily right now.  Would you focus only on fitness?  

    4.. Would you spend any training time dedicated to skills etc?  

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    ]]>     Buzzsprout-3952913 Thu, 28 May 2020 21:00:00 +0100 2481 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, motivation 4 162 full false     Q&A - "Bulking" and "Cutting" Approaches, Playing v Coaching v BJJ, Pre-Game Nutrition, Periodisation Plan Q&A - "Bulking" and "Cutting" Approaches, Playing v Coaching v BJJ, Pre-Game Nutrition, Periodisation Plan Hi I’m an amateur player just looking to better myself. Would you recommend a cut/bulk cycle for someone looking to gain muscle? If so how would you look to structure it around the season? 

    Differences with playing rugby vs coaching vs bjj 

    My question is about Pre- Game nutrition and eating the right foods on the morning of the game . Aswell as what to eat 1hr prior to Ko as i seem to have no energy in the first 40 but always seem to loads of energy in the second half . Thanks,   

    Hey mate loving the content so far. I was wondering could you outline a typical periodisation plan you’d use for those you coach throughout the year be it during season and off season, and then also the specific cycles you may use during this time and the duration of them? You may of addressed it in previous episodes I’m a new listener! Thanks 

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    ]]>     Hi I’m an amateur player just looking to better myself. Would you recommend a cut/bulk cycle for someone looking to gain muscle? If so how would you look to structure it around the season? 

    Differences with playing rugby vs coaching vs bjj 

    My question is about Pre- Game nutrition and eating the right foods on the morning of the game . Aswell as what to eat 1hr prior to Ko as i seem to have no energy in the first 40 but always seem to loads of energy in the second half . Thanks,   

    Hey mate loving the content so far. I was wondering could you outline a typical periodisation plan you’d use for those you coach throughout the year be it during season and off season, and then also the specific cycles you may use during this time and the duration of them? You may of addressed it in previous episodes I’m a new listener! Thanks 

    More on Rugby Muscle 

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-3847484 Wed, 20 May 2020 19:00:00 +0100 2293 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, bjj, periodisation, bulking, massing, cutting, diet 4 161 full false     Dr James Hoffman - What Rugby Players Should Be Doing During and After the Lockdown - How/where to allocate your volume Dr James Hoffman - What Rugby Players Should Be Doing During and After the Lockdown - How/where to allocate your volume Todays podcast has Dr James Hoffman from Renaissance Periodization coming by to drop some awesome knowledge.

    Dr James and TJ discuss what athletes should be doing to improve their game, all the different ways and areas that they can improve, and how to decide what's best for you.
    They also discuss why an athlete shouldn't be "making up for lost time" later down the line.
    More on Dr James:
    https://linktr.ee/RPDrJames
    https://www.instagram.com/rpdrjames/?hl=en

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    ]]>     Todays podcast has Dr James Hoffman from Renaissance Periodization coming by to drop some awesome knowledge.

    Dr James and TJ discuss what athletes should be doing to improve their game, all the different ways and areas that they can improve, and how to decide what's best for you.
    They also discuss why an athlete shouldn't be "making up for lost time" later down the line.
    More on Dr James:
    https://linktr.ee/RPDrJames
    https://www.instagram.com/rpdrjames/?hl=en

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-3714941 Tue, 12 May 2020 16:00:00 +0100 4376 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rp, renais 4 160 full false     Top Tips For Avoiding Injuries and Play Your Best Into Your 30s and 40s Top Tips For Avoiding Injuries and Play Your Best Into Your 30s and 40s Today's Podcast goes in-depth on how older athletes can remain athletes and play rugby as often as they can.
    A comprehensive guide to the best ways to train whilst dealing with all the problems that come around in your 30s and 40s

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    ]]>     Today's Podcast goes in-depth on how older athletes can remain athletes and play rugby as often as they can.
    A comprehensive guide to the best ways to train whilst dealing with all the problems that come around in your 30s and 40s

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-3516655 Fri, 08 May 2020 01:00:00 +0100 2559 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, injuries, 4 158 full false     How To Adapt Using Systems & Other Lessons From Decades of Elite-Level Strength and Conditioning w/ Lee Eldridge How To Adapt Using Systems & Other Lessons From Decades of Elite-Level Strength and Conditioning w/ Lee Eldridge Lee Eldridge is a Strength and Conditioning Coach who has worked with London Welsh, Blackheath Rugby, Fulham, Watford, IMG Academy, Wales Hockey and a number of other elite clubs and organizations. He has some really great ideas and systems to make sure that you improve as a rugby player.

    Hope you enjoy and if you do - give us a 5 start review!

    More On Lee:
    https://www.instagram.com/lee_eldridgesc/?hl=en

    https://www.instagram.com/theathletetribe/

    https://www.youtube.com/channel/UCbD5uav1a7pCgOqi2k5hkZA

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    ]]>     Lee Eldridge is a Strength and Conditioning Coach who has worked with London Welsh, Blackheath Rugby, Fulham, Watford, IMG Academy, Wales Hockey and a number of other elite clubs and organizations. He has some really great ideas and systems to make sure that you improve as a rugby player.

    Hope you enjoy and if you do - give us a 5 start review!

    More On Lee:
    https://www.instagram.com/lee_eldridgesc/?hl=en

    https://www.instagram.com/theathletetribe/

    https://www.youtube.com/channel/UCbD5uav1a7pCgOqi2k5hkZA

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-3469072 Thu, 30 Apr 2020 18:00:00 +0100 3817 4 158 full false     Westside Training Program For Rugby?! - What is Westside, Why it's successful, What elements you should and shouldn't use. Westside Training Program For Rugby?! - What is Westside, Why it's successful, What elements you should and shouldn't use. Todays podcast has TJ and Alex answering the following question:
    Hey bud. I was just asking if you would discourage completing a strength cycle or conjugate style phase such as west side mid-season? I know this should be done in the offseason but that’s when I would normally be cutting to try to look half decent for holiday 

    On a more lighthearted note, if you were on death row, what would your last meal be?

    Alex has actually been coached by Westside themselves over the last few months so we're in a really good place to break this down.
    We talk about what it is, why people are drawn to it, elements of it that could work for you and elements that we think you should consider altering.

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    ]]>     Todays podcast has TJ and Alex answering the following question:
    Hey bud. I was just asking if you would discourage completing a strength cycle or conjugate style phase such as west side mid-season? I know this should be done in the offseason but that’s when I would normally be cutting to try to look half decent for holiday 

    On a more lighthearted note, if you were on death row, what would your last meal be?

    Alex has actually been coached by Westside themselves over the last few months so we're in a really good place to break this down.
    We talk about what it is, why people are drawn to it, elements of it that could work for you and elements that we think you should consider altering.

    More on Rugby Muscle
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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-3516652 Tue, 28 Apr 2020 05:00:00 +0100 4850 nutrition, diet, rugby, westside, conjugate, powerlifting, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength 4 157 full false     Become a World Class Strength-Athlete - Dedication and Understanding of the Training Process w/ Kitty Lee Become a World Class Strength-Athlete - Dedication and Understanding of the Training Process w/ Kitty Lee Today we have the pleasure of talking with a top-10 ranked powerlifter, Kitty Lee.
    To say she is strong would be an understatement, we hear of her journey of how she got to this level, lessons she's learned, RPE and how important that has been for her training and just what it takes to lift triple your bodyweight for fun...

    Kitty's Instagram
    https://www.instagram.com/kitty.meowers/
    Watch her YouTube Channel:
    https://www.youtube.com/channel/UCWGLX7CU7TU_Ik4FKwTvQqg

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    https://www.rugby-muscle.com/team - join the Team!

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    ]]>     Today we have the pleasure of talking with a top-10 ranked powerlifter, Kitty Lee.
    To say she is strong would be an understatement, we hear of her journey of how she got to this level, lessons she's learned, RPE and how important that has been for her training and just what it takes to lift triple your bodyweight for fun...

    Kitty's Instagram
    https://www.instagram.com/kitty.meowers/
    Watch her YouTube Channel:
    https://www.youtube.com/channel/UCWGLX7CU7TU_Ik4FKwTvQqg

    More on Rugby Muscle:
    https://www.rugby-muscle.com/team - join the Team!

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    Website with Articles

    Support the show

    ]]>     TJ Jankowski Buzzsprout-3362257 Wed, 22 Apr 2020 04:00:00 +0100 3055 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, powerlifti 4 156 full false     "HACK" BACK LOCKDOWN SNACKS - Nutritional Strategies to Deal With Being at Home Without Messing Up Your Diet "HACK" BACK LOCKDOWN SNACKS - Nutritional Strategies to Deal With Being at Home Without Messing Up Your Diet After dealing with a number of members having a tough time trying to snack less whilst being stuck at home I whipped up an in-depth talk on strategies that you can use to prevent yourself being subjected to the snack-monster ruining your goals.

    Hope you enjoy it

    More on Rugby Muscle 

    Facebook Group

    Instagram

    YouTube

    Website with Articles

    Support the show

    ]]>     After dealing with a number of members having a tough time trying to snack less whilst being stuck at home I whipped up an in-depth talk on strategies that you can use to prevent yourself being subjected to the snack-monster ruining your goals.

    Hope you enjoy it

    More on Rugby Muscle 

    Facebook Group

    Instagram

    YouTube

    Website with Articles

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-2742898 Tue, 07 Apr 2020 06:00:00 +0100 1707 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, snacks, ho 4 155 full false     S&C In Italian Rugby (Serie A), Dealing With the Coronavirus Crisis, Coaching a Large Squad with Culture to Success - Fraser Murray Coach FMT S&C In Italian Rugby (Serie A), Dealing With the Coronavirus Crisis, Coaching a Large Squad with Culture to Success - Fraser Murray Coach FMT Note - If you notice some sketchy sound at the start, it goes after around 5 minutes of so

    Hello. Today's Rugby Muscle Podcast in Isolation features TJ being joined by Fraser Murray, an excellent Strength & Conditioning coach based in Biella, Italy.
    We talk about how he ended up in Italian Rugby, how he's been dealing with the lockdown in place in Italy and how he's normally been going about coaching a large squad with mixed abilities and needs as well as the Italian culture along with the club culture that the coaches have developed.

    More on Fraser:
    YouTube
    Instagram
    Website

    More on Rugby Muscle
    Facebook Group
    Instagram
    YouTube
    Website with Articles

    Subscribe to the Podcast:
    Apple Podcasts
    Spotify
    Google Podcasts
    Stitcher
    Overcast
    Pocket Cast

    Support the show

    ]]>     Note - If you notice some sketchy sound at the start, it goes after around 5 minutes of so

    Hello. Today's Rugby Muscle Podcast in Isolation features TJ being joined by Fraser Murray, an excellent Strength & Conditioning coach based in Biella, Italy.
    We talk about how he ended up in Italian Rugby, how he's been dealing with the lockdown in place in Italy and how he's normally been going about coaching a large squad with mixed abilities and needs as well as the Italian culture along with the club culture that the coaches have developed.

    More on Fraser:
    YouTube
    Instagram
    Website

    More on Rugby Muscle
    Facebook Group
    Instagram
    YouTube
    Website with Articles

    Subscribe to the Podcast:
    Apple Podcasts
    Spotify
    Google Podcasts
    Stitcher
    Overcast
    Pocket Cast

    Support the show

    ]]>     Buzzsprout-3195451 Wed, 01 Apr 2020 18:00:00 +0100 3728 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby, italy, serie A, club rugby, S&C coa 4 154 full false     Legs vs Fingers? Deadlifts, Lower Back Injuries, Knee Problems and More - Rugby Muscle Q&A - Legs vs Fingers? Deadlifts, Lower Back Injuries, Knee Problems and More - Rugby Muscle Q&A -
  • When you’re putting shoes on, which shoe do you put on first? (Left or right) And why?
  • Are massage guns worth the hype? More so as alternative to sporadic sports massages?
  • What do we think of these plate sizes??
  • What are some good recovery programs to players with knee injuries
  • I’m recovering from PCL reconstruction surgery. What are people’s top tips to stay motivated and not rush back into exercise too soon, potentially aggravating the recovery period. Also are there other ways of improving my game whilst being out of action?
  • Home work out programme and good recovery plans same as a good diet
  • I have started deadlifting again after a few injury setbacks, once slight mcl in knee. Once. I start to add weight to the bar, about 120kg and up my knee starts to shake under load. Do you know a potential reason and best to strengthen this so I can kick on with strength training? Cheers
  • What is an easy diet program to follow in order to gain muscle? Would you rather cough syrup or sneeze flour for the rest of your life?
  • I coach youth rugby. 5th and 6th graders. Any special or specific nutritional pearls for this group of athletes to help train and recover? Thank you.
  • Would you rather have fingers like legs or legs like fingers?


    • Support the show

    ]]>
  • When you’re putting shoes on, which shoe do you put on first? (Left or right) And why?
  • Are massage guns worth the hype? More so as alternative to sporadic sports massages?
  • What do we think of these plate sizes??
  • What are some good recovery programs to players with knee injuries
  • I’m recovering from PCL reconstruction surgery. What are people’s top tips to stay motivated and not rush back into exercise too soon, potentially aggravating the recovery period. Also are there other ways of improving my game whilst being out of action?
  • Home work out programme and good recovery plans same as a good diet
  • I have started deadlifting again after a few injury setbacks, once slight mcl in knee. Once. I start to add weight to the bar, about 120kg and up my knee starts to shake under load. Do you know a potential reason and best to strengthen this so I can kick on with strength training? Cheers
  • What is an easy diet program to follow in order to gain muscle? Would you rather cough syrup or sneeze flour for the rest of your life?
  • I coach youth rugby. 5th and 6th graders. Any special or specific nutritional pearls for this group of athletes to help train and recover? Thank you.
  • Would you rather have fingers like legs or legs like fingers?


    • Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-3099715 Thu, 26 Mar 2020 04:00:00 +0000 3197 4 153 full false     Shelter-At-Home-Hacks - How to Stay In Shape, Train Properly and Make Progress on Anything Whilst Staying At Home #152 Shelter-At-Home-Hacks - How to Stay In Shape, Train Properly and Make Progress on Anything Whilst Staying At Home #152 Hi! In today's Rugby Muscle Podcast has TJ running through his top tips and hacks to get you to the other side of the Coronavirus pandemic more productive, fitter and better than ever!!
    To join the Training Camp
    https://www.rugby-muscle.com/trainingcamp

    The hacks:
    - Don't Panic
    - Don't do RANDOM At-Home Workouts
    - Focus on Conditioning
    - Train at the same time each day
    - Use frequent breaks throughout your day
    - Intermittent fasting
    - Wake up at the same time each day

    Support the show

    ]]>     Hi! In today's Rugby Muscle Podcast has TJ running through his top tips and hacks to get you to the other side of the Coronavirus pandemic more productive, fitter and better than ever!!
    To join the Training Camp
    https://www.rugby-muscle.com/trainingcamp

    The hacks:
    - Don't Panic
    - Don't do RANDOM At-Home Workouts
    - Focus on Conditioning
    - Train at the same time each day
    - Use frequent breaks throughout your day
    - Intermittent fasting
    - Wake up at the same time each day

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-3099652 Tue, 24 Mar 2020 04:00:00 +0000 1474 4 152 full false     Dan Cottrell - How to Improve as a Player During the Coronavirus Pandemic - The Client-Coach Relationship and more... Dan Cottrell - How to Improve as a Player During the Coronavirus Pandemic - The Client-Coach Relationship and more... This week has been a strange one, not just for the Rugby Muscle Podcast but for pretty much the entire world.
    Nevertheless it was AWESOME to have notorious rugby coach Dan Cottrell on the show to share his wisdom and challenge TJ with some intriguing questions and thoughts.
    An extremely valuable episode indeed.

    To find more of Dan's coaching
    https://www.facebook.com/RugbyCoachWeekly/
    https://www.rugbycoachweekly.net/

    I will make sure he has an Instagram next time

    If you're interested in Training Camp sign up at
    https://www.rugby-muscle.com/trainingcamp

    Support the show

    ]]>     This week has been a strange one, not just for the Rugby Muscle Podcast but for pretty much the entire world.
    Nevertheless it was AWESOME to have notorious rugby coach Dan Cottrell on the show to share his wisdom and challenge TJ with some intriguing questions and thoughts.
    An extremely valuable episode indeed.

    To find more of Dan's coaching
    https://www.facebook.com/RugbyCoachWeekly/
    https://www.rugbycoachweekly.net/

    I will make sure he has an Instagram next time

    If you're interested in Training Camp sign up at
    https://www.rugby-muscle.com/trainingcamp

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-3053116 Thu, 19 Mar 2020 04:00:00 +0000 4167 4 151 full false     150th LIVE Q&A w/ TJ & Alex COVID-19 Initial Thoughts, deloading, reloading, squats and more.... 150th LIVE Q&A w/ TJ & Alex COVID-19 Initial Thoughts, deloading, reloading, squats and more.... The old band got back together to answer questions from our Rugby Muscle Athletes Facebook page:
    https://www.facebook.com/groups/747438958657780/

    Obviously the COVID-19 crisis was discussed, but this was early on Friday.
    Here are the questions?

    Difference if any between a box squat and a back squat with resistance bands for power production? Or just personal preference for body type/levers ect.

    Any advice for days when you get to the gym and your body isn’t quite right and ready for a full session. Could be from lack of recovery or a physically demanding day of work etc? Last time this happened to me I did the same moves but lifted lighter weights and increased my reps, was this a good idea if not what could I do?
    Secondly what is deloading? When, why and how should it be done? Heard you mention it before but not familiar with the term myself.
    Cheers

    I’m trying time figure out if I am having loading issues or tracking issues with my Knee. What would be some effective exercises to build my inner quad, without over loading my patellar tendon?

    Funniest thing you`ve seen on a rugby field?


    it has probably been asked before (not sure) - I don't take any supplements, tried some for a while but did not feel any benefit, so I think it's a bit of a wast of money. I do watch my food quite well instead of supplements. Do you think this is a good approach or do you regard some supplement as absolutely necessary?


    oh and another one - I twisted my finger two weeks ago (it's not broken but swollen, red and blue and so on). I know the right thing would be to stop training/rugby a few weeks, but I can't really (as probably most of you too ;)). What would you do? Tape it up and keep on training and risk that it takes longer to heal or take a few weeks break and wait for it to heal properly... (btw. my Rugby Coach now told me to stop for at least a week so I don't have a choice anyway right now...)

    Support the show

    ]]>     The old band got back together to answer questions from our Rugby Muscle Athletes Facebook page:
    https://www.facebook.com/groups/747438958657780/

    Obviously the COVID-19 crisis was discussed, but this was early on Friday.
    Here are the questions?

    Difference if any between a box squat and a back squat with resistance bands for power production? Or just personal preference for body type/levers ect.

    Any advice for days when you get to the gym and your body isn’t quite right and ready for a full session. Could be from lack of recovery or a physically demanding day of work etc? Last time this happened to me I did the same moves but lifted lighter weights and increased my reps, was this a good idea if not what could I do?
    Secondly what is deloading? When, why and how should it be done? Heard you mention it before but not familiar with the term myself.
    Cheers

    I’m trying time figure out if I am having loading issues or tracking issues with my Knee. What would be some effective exercises to build my inner quad, without over loading my patellar tendon?

    Funniest thing you`ve seen on a rugby field?


    it has probably been asked before (not sure) - I don't take any supplements, tried some for a while but did not feel any benefit, so I think it's a bit of a wast of money. I do watch my food quite well instead of supplements. Do you think this is a good approach or do you regard some supplement as absolutely necessary?


    oh and another one - I twisted my finger two weeks ago (it's not broken but swollen, red and blue and so on). I know the right thing would be to stop training/rugby a few weeks, but I can't really (as probably most of you too ;)). What would you do? Tape it up and keep on training and risk that it takes longer to heal or take a few weeks break and wait for it to heal properly... (btw. my Rugby Coach now told me to stop for at least a week so I don't have a choice anyway right now...)

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-3032734 Tue, 17 Mar 2020 05:00:00 +0000 4804 4 150 full false     Returning to Rugby - S&C for School Kids and World Class Drivers - Nutrition Chat - Matt Dickens Performance Coach Returning to Rugby - S&C for School Kids and World Class Drivers - Nutrition Chat - Matt Dickens Performance Coach Today TJ is joined on the Pod by previous guest Matt Dickens discussing his return to rugby after retirement, why he did it and what he did to seamlessly slot back in.
    We also continue our S&C chat discussing what he does with Brighton College, his Track stars and his views on the current state of nutrition.

    A bloody solid Podcast if we do say so

    Follow Matt:
    Atlashealthperformance.co.uk

    @coachmattdickens

    Join the Rugby Muscle Athletes Facebook group:
    https://www.facebook.com/groups/747438958657780/

    Support the show

    ]]>     Today TJ is joined on the Pod by previous guest Matt Dickens discussing his return to rugby after retirement, why he did it and what he did to seamlessly slot back in.
    We also continue our S&C chat discussing what he does with Brighton College, his Track stars and his views on the current state of nutrition.

    A bloody solid Podcast if we do say so

    Follow Matt:
    Atlashealthperformance.co.uk

    @coachmattdickens

    Join the Rugby Muscle Athletes Facebook group:
    https://www.facebook.com/groups/747438958657780/

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-2987875 Wed, 11 Mar 2020 04:00:00 +0000 3388 4 149 full false     Hypertrophy Hacks 001 - 10 Concepts That Will Boost Your Muscle Growth - Rugby Muscle Podcast 148 Hypertrophy Hacks 001 - 10 Concepts That Will Boost Your Muscle Growth - Rugby Muscle Podcast 148 Whats up?! TJ's back with a solopisode today starting a new "hacks" series, there are many simple wins that you MUST do in order to gain muscle.
    They are things you can add into your training this week and will help you in your pursuit of getting monstrously jacked!

    • Cereal
    • Go to the gym at the same time each day
    • Put your pride into lifting with the most perfect form
    • Know your numbers
    • Manage volume
    • Don’t be scared of eliminating the “big 3"
    • Train all muscles at least twice per week
    • Start lean
    • Rest adequately 
    • Warm-Up


    Support the show

    ]]>     Whats up?! TJ's back with a solopisode today starting a new "hacks" series, there are many simple wins that you MUST do in order to gain muscle.
    They are things you can add into your training this week and will help you in your pursuit of getting monstrously jacked!

    • Cereal
    • Go to the gym at the same time each day
    • Put your pride into lifting with the most perfect form
    • Know your numbers
    • Manage volume
    • Don’t be scared of eliminating the “big 3"
    • Train all muscles at least twice per week
    • Start lean
    • Rest adequately 
    • Warm-Up


    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-2968840 Tue, 10 Mar 2020 06:00:00 +0000 2077 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, hypertroph 4 148 full false     Crossfit, Powerlifting, Myths and Why You Should Be Well-Rounded w/ George Pagan III - Rugby Muscle Podcast 147 Crossfit, Powerlifting, Myths and Why You Should Be Well-Rounded w/ George Pagan III - Rugby Muscle Podcast 147 This week TJ is joined by Fitlete owner George Pagan to discuss everything training, why being well-rounded is really going to benefit you as a player.

    Fitletes.com

    @fitletenation 

    Show references:  

    Contrepeneur  

    https://www.youtube.com/watch?v=vC5cmW8O3L8

    https://www.youtube.com/watch?v=Q3qlEenXx

    Ying Yang Twins - Whisper Song (just cos) 

    https://www.youtube.com/watch?v=YGlvc4nVSXU

    Support the show

    ]]>     This week TJ is joined by Fitlete owner George Pagan to discuss everything training, why being well-rounded is really going to benefit you as a player.

    Fitletes.com

    @fitletenation 

    Show references:  

    Contrepeneur  

    https://www.youtube.com/watch?v=vC5cmW8O3L8

    https://www.youtube.com/watch?v=Q3qlEenXx

    Ying Yang Twins - Whisper Song (just cos) 

    https://www.youtube.com/watch?v=YGlvc4nVSXU

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-2899918 Mon, 02 Mar 2020 05:00:00 +0000 2905 4 147 full false     Sport Sleep Coach Nick Littlehales (Team GB, England Rugby, Man Utd) On Sleep and Recovery as a Whole - RMP 146 Sport Sleep Coach Nick Littlehales (Team GB, England Rugby, Man Utd) On Sleep and Recovery as a Whole - RMP 146 An important episode on how to practically approach sleep and recovery as a rugby player and athlete… 


    Find more on Nick’s stuff: 

    www.sportsleepcoach.com

    @_sportsleepcoach 

    https://www.amazon.com/Sleep-Myth-Hours-Power-Recharge/



    JOIN THE ELITE AND HAVE YOUR VERY OWN COACH - www.rugby-muscle.com/elite
    50 FREE RUGBY CONDITIONING SESSIONS - www.rugby-muscle.com
    FREE Nutrition Crash Course - http://tjstrength.com/physique-nutrition-video-guide/
    Instagramz - instagram.com/tj_rugby

    Support the show

    ]]>     An important episode on how to practically approach sleep and recovery as a rugby player and athlete… 


    Find more on Nick’s stuff: 

    www.sportsleepcoach.com

    @_sportsleepcoach 

    https://www.amazon.com/Sleep-Myth-Hours-Power-Recharge/



    JOIN THE ELITE AND HAVE YOUR VERY OWN COACH - www.rugby-muscle.com/elite
    50 FREE RUGBY CONDITIONING SESSIONS - www.rugby-muscle.com
    FREE Nutrition Crash Course - http://tjstrength.com/physique-nutrition-video-guide/
    Instagramz - instagram.com/tj_rugby

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-2857231 Thu, 27 Feb 2020 06:00:00 +0000 3982 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, sleep, rec 4 146 full false     STOP Mental Masturbation NOW - Why You SHOULDN'T Be Looking For More Fitness Information - 6 Nations Review #145 STOP Mental Masturbation NOW - Why You SHOULDN'T Be Looking For More Fitness Information - 6 Nations Review #145 This was a quick rant because you can't have tips if you don't know what you're trying to improve - hope you found it helpful!

    Support the show

    ]]>     This was a quick rant because you can't have tips if you don't know what you're trying to improve - hope you found it helpful!

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-2835964 Tue, 25 Feb 2020 05:00:00 +0000 1444 4 145 full false     Practical Fat Loss, Nutrition and Training - 1 More Gamechangers Chat - Big Nick Whiteman #144 Practical Fat Loss, Nutrition and Training - 1 More Gamechangers Chat - Big Nick Whiteman #144 In today's episode of the Rugby Muscle Podcast TJ is joined by Big Nick Whiteman to discuss nutrition, training, hypertrophy and good ol' plant-based nutrition.
    A great bumper episode for you to enjoy

    Support the show

    ]]>     In today's episode of the Rugby Muscle Podcast TJ is joined by Big Nick Whiteman to discuss nutrition, training, hypertrophy and good ol' plant-based nutrition.
    A great bumper episode for you to enjoy

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-2735416 Thu, 13 Feb 2020 16:00:00 +0000 4288 conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, strength and conditioning, rugby gym, rugby workout, rugby, Worko 4 144 full false     Q&A - 6 Nations, Starting Olympic Lifts, Plant-Based Lunch Thoughts, Union vs League, Quarter Squats RMP #143 Q&A - 6 Nations, Starting Olympic Lifts, Plant-Based Lunch Thoughts, Union vs League, Quarter Squats RMP #143 After a 6 Nations review and preview, TJ answers the following questions from the Rugby Muscle Athletes Facebook Page:
    Love some info on Hip and Ankle Mobility. And learning the Olympic Lifts. Where do I start?

    I'm stopping meat for lunch, and I did it for a month, but I lost minerals and vitamins, like the iron vitamin. What can I do to replace this vitamin, even without eating meat for lunch?

    Quarter Squats - Thoughts?

    League and Union - Difference in training if any?

    Tattoos and training - how long should you rest

    Support the show

    ]]>     After a 6 Nations review and preview, TJ answers the following questions from the Rugby Muscle Athletes Facebook Page:
    Love some info on Hip and Ankle Mobility. And learning the Olympic Lifts. Where do I start?

    I'm stopping meat for lunch, and I did it for a month, but I lost minerals and vitamins, like the iron vitamin. What can I do to replace this vitamin, even without eating meat for lunch?

    Quarter Squats - Thoughts?

    League and Union - Difference in training if any?

    Tattoos and training - how long should you rest

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-2669806 Thu, 06 Feb 2020 07:00:00 +0000 1550 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, league, 6 4 143 full false     How Hard Do You NEED To Push Yourself? What To Do With Injuries like Tendonitis? 6 Nations Predictions - TJ Q&A #142 How Hard Do You NEED To Push Yourself? What To Do With Injuries like Tendonitis? 6 Nations Predictions - TJ Q&A #142 Today TJ is answering a bunch of questions from the Rugby Muscle Athletes Facebook group which you can join here:
    https://www.facebook.com/groups/747438958657780/
    Use this group to join the 6 Nations pool too!

    Today's questions:

    In fitness classes we’re usually “encouraged” to push outside our comfort zone to the max, never give up until we’ve given our all, leave our dicks on the field, etc. I see that's probably how you become the best the fastest, but what if I’m just trying to gradually get better? Won’t I also get stronger if I just go a tiny bit outside my comfort zone every time? Do I really need to go to my limits? Or is that just how bodies work? 

    - 

    Locky Jay - I have a dodgy Achilles that is manageable and slowly making progress. I can`t do any jump work or it flairs up. Any advice on how to increase explosiveness and power without jumping in training?
    - 

    I have been battling tendinitis in both elbows (and some biceps tendinitis on the proximal side). Any suggestions for curl or forearm work I should either be including or avoiding?

    - 

    Matt Scahill - Not sure if this is too late or will be considered for next time. My question is, is keeping hold of extra weight beneficial if strength levels are fairly low at the minute? as at least you have more mass to throw about? 

    -
    Who you got for the 6 Nations? And what do you think of Super Rugby?

    Support the show

    ]]>     Today TJ is answering a bunch of questions from the Rugby Muscle Athletes Facebook group which you can join here:
    https://www.facebook.com/groups/747438958657780/
    Use this group to join the 6 Nations pool too!

    Today's questions:

    In fitness classes we’re usually “encouraged” to push outside our comfort zone to the max, never give up until we’ve given our all, leave our dicks on the field, etc. I see that's probably how you become the best the fastest, but what if I’m just trying to gradually get better? Won’t I also get stronger if I just go a tiny bit outside my comfort zone every time? Do I really need to go to my limits? Or is that just how bodies work? 

    - 

    Locky Jay - I have a dodgy Achilles that is manageable and slowly making progress. I can`t do any jump work or it flairs up. Any advice on how to increase explosiveness and power without jumping in training?
    - 

    I have been battling tendinitis in both elbows (and some biceps tendinitis on the proximal side). Any suggestions for curl or forearm work I should either be including or avoiding?

    - 

    Matt Scahill - Not sure if this is too late or will be considered for next time. My question is, is keeping hold of extra weight beneficial if strength levels are fairly low at the minute? as at least you have more mass to throw about? 

    -
    Who you got for the 6 Nations? And what do you think of Super Rugby?

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-2604652 Wed, 29 Jan 2020 05:00:00 +0000 2352 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, tendonitis 4 142 full false     How To Gain Lean Muscle - The Hardest Thing To Successfully Achieve in the Gym - Hypertrophy / Bodybuilding - Rugby Muscle Podcast 141 How To Gain Lean Muscle - The Hardest Thing To Successfully Achieve in the Gym - Hypertrophy / Bodybuilding - Rugby Muscle Podcast 141 Think gaining effective muscle is easy?
    Think again.
    Today TJ goes over a complete guide explaining why gaining muscle is difficult and how to do it effectively.

    Support the show

    ]]>     Think gaining effective muscle is easy?
    Think again.
    Today TJ goes over a complete guide explaining why gaining muscle is difficult and how to do it effectively.

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-2557639 Thu, 23 Jan 2020 04:00:00 +0000 2370 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, muscle gai 4 141 full false     Steroids in Rugby, Stronger Passing, Booze & Sleep and More - TJ Q&A - Rugby Muscle Podcast 140 Steroids in Rugby, Stronger Passing, Booze & Sleep and More - TJ Q&A - Rugby Muscle Podcast 140 Steroids in Rugby - what is your opinion? 

    I’ve noticed my pass power isn’t great, my pass fades on me a little - anything I can do in the gym to increase this? Core? 

    Would like to know, what type of food affects sleep if anything particular? (besides the old chino) and on a night out, what would be some of the things that affect a good sleep? Of course booze, in general, affects it along with jaager bombs, but besides that?? How bad is it too eat an hour or so before you go to bed? A full dinner obviously? 

    What was your rugby highlight of 2019? 

    What are some good fitness/strength tests for coaches to use? 

    You got Conor or Cowboy? 

    Support the show

    ]]>     Steroids in Rugby - what is your opinion? 

    I’ve noticed my pass power isn’t great, my pass fades on me a little - anything I can do in the gym to increase this? Core? 

    Would like to know, what type of food affects sleep if anything particular? (besides the old chino) and on a night out, what would be some of the things that affect a good sleep? Of course booze, in general, affects it along with jaager bombs, but besides that?? How bad is it too eat an hour or so before you go to bed? A full dinner obviously? 

    What was your rugby highlight of 2019? 

    What are some good fitness/strength tests for coaches to use? 

    You got Conor or Cowboy? 

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-2503261 Thu, 16 Jan 2020 05:00:00 +0000 1726 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, steroids, 4 140 full false     3 Things You Need To STOP Doing in 2020 To Make Real Progress #139 3 Things You Need To STOP Doing in 2020 To Make Real Progress #139 Setting endless things that you need to do in the new year sucks.... but making no progress sucks.... how do we fix this?
    By NOT doing these three things. haha!
    Now, give the show some love pretty please, share with friends and 5 stars!

    Support the show

    ]]>     Setting endless things that you need to do in the new year sucks.... but making no progress sucks.... how do we fix this?
    By NOT doing these three things. haha!
    Now, give the show some love pretty please, share with friends and 5 stars!

    Support the show

    ]]>     Rugby Muscle: Training and Diet to WIN Buzzsprout-2435678 Wed, 08 Jan 2020 05:00:00 +0000 1290 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitn 4 139 full false     2019 Review - The Most Important Part of Goal Setting - Grappling, Conditioning, Plant-Based Stuff, Making Gains and Having Fun 2019 Review - The Most Important Part of Goal Setting - Grappling, Conditioning, Plant-Based Stuff, Making Gains and Having Fun https://www.facebook.com/groups/747438958657780/permalink/2574645992603725/
    This is the link to submit your goals!

    It's all there in the title mate.

    Enjoy!!

    Support the show

    ]]>     https://www.facebook.com/groups/747438958657780/permalink/2574645992603725/
    This is the link to submit your goals!

    It's all there in the title mate.

    Enjoy!!

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-2380892 Tue, 31 Dec 2019 07:00:00 +0000 2157 conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, glendale, gridiron, d1 rugby, weight room, ncaa, american footbal 4 138 full false     Everything Hypertrophy w/ Dr Mike Israetel - Practicalities of Gaining Muscle as a Rugby Player - Podcast 137 Everything Hypertrophy w/ Dr Mike Israetel - Practicalities of Gaining Muscle as a Rugby Player - Podcast 137 In this episode, TJ talks with Dr Mike Israetel.
    This guy is an absolute genius when it comes to gaining muscle and training efficiently.
    You'll want to listen to this man

    Support the show

    ]]>     In this episode, TJ talks with Dr Mike Israetel.
    This guy is an absolute genius when it comes to gaining muscle and training efficiently.
    You'll want to listen to this man

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1913582 Thu, 05 Dec 2019 05:00:00 +0000 3789 muscle, hypertrophy, israetel, dr mike, rp, renaissance periodization, muscle gain, nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, f 4 137 full false     Q&A - Books for Rugby S&C, Training the Day After a Game and Post-Training Food and Podcast Update - RMP 136 Q&A - Books for Rugby S&C, Training the Day After a Game and Post-Training Food and Podcast Update - RMP 136 Questions today mate:

    Any thoughts or recommendations about books for rugby s&c?

    Lifting Sunday after game day. What would you prescribe?

    What Position Do you Play?

    What is the best thing to eat after hard training?

    "I believe I can fly...." https://www.instagram.com/p/ByxzI9YAtPV/

    "Why You Heff To Be Medd?! "https://www.instagram.com/p/4619zpvjfN/

    Support the show

    ]]>     Questions today mate:

    Any thoughts or recommendations about books for rugby s&c?

    Lifting Sunday after game day. What would you prescribe?

    What Position Do you Play?

    What is the best thing to eat after hard training?

    "I believe I can fly...." https://www.instagram.com/p/ByxzI9YAtPV/

    "Why You Heff To Be Medd?! "https://www.instagram.com/p/4619zpvjfN/

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-2214926 Tue, 03 Dec 2019 19:00:00 +0000 1813 conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, glendale, gridiron, d1 rugby, weight room, ncaa, american footbal 4 136 full false     Top 5 Lower Body Exercises, World Cup Final Review and More Q&A - Rugby Muscle Podcast 135 Top 5 Lower Body Exercises, World Cup Final Review and More Q&A - Rugby Muscle Podcast 135 Today the Rugby Muscle Podcast is back as TJ gives us a quick World Cup Final Review and answers a bunch of Instagram questions. 


    Massage Guns as a recovery Tool? 

    Top 5 lower body exercises 

    Why don’t you have programs outside of Coaching and Team Rugby Muscle? 

    I want to ask you if you can help me on anxiety because I am having too much anxiety for matches I don’t know how to control it.


    Support the show

    ]]>     Today the Rugby Muscle Podcast is back as TJ gives us a quick World Cup Final Review and answers a bunch of Instagram questions. 


    Massage Guns as a recovery Tool? 

    Top 5 lower body exercises 

    Why don’t you have programs outside of Coaching and Team Rugby Muscle? 

    I want to ask you if you can help me on anxiety because I am having too much anxiety for matches I don’t know how to control it.


    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-2114094 Tue, 19 Nov 2019 06:00:00 +0000 2541 goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, rugby world cup, lower body, squats, jumps top 5, best exe 4 135 full false     World Cup FINAL Preview & Game Changers Documentary Review - A Scientifically Plant-Based Eater's Perspective World Cup FINAL Preview & Game Changers Documentary Review - A Scientifically Plant-Based Eater's Perspective Previewing the England v South Africa Rugby World Cup Final

    Support the show

    ]]>     Previewing the England v South Africa Rugby World Cup Final

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1972666 Fri, 01 Nov 2019 06:00:00 +0000 2144 rugby world cup, final, england, south africa, springboks, game changers, vegan, vegetarian, plant based, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugb 4 134 full false     From Chubby Student To Faster Master w/ Rugby Muscle Model Tom Lawley #133 From Chubby Student To Faster Master w/ Rugby Muscle Model Tom Lawley #133 TJ is joined on this podcast by Tom Lawley, and we discuss his whole journey through nutrition, training and rugby.

    We talk about how he transformed his body and life with small, simple changes. It shouldn't sound too drastic.

    Support the show

    ]]>     TJ is joined on this podcast by Tom Lawley, and we discuss his whole journey through nutrition, training and rugby.

    We talk about how he transformed his body and life with small, simple changes. It shouldn't sound too drastic.

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1913573 Tue, 29 Oct 2019 04:00:00 +0000 3094 usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, england rugby, lose weight, transformation, fat loss, weight loss, diet, nutrit 4 133 full false     Keto Diets - The Pros/Cons for People & Rugby Players, Practicalities and Rationalities - World Cup 1/4 Review and Semi Final Preview Keto Diets - The Pros/Cons for People & Rugby Players, Practicalities and Rationalities - World Cup 1/4 Review and Semi Final Preview In today's episode, TJ discusses the pros, cons and ins and outs of ketogenic dieting. Why you may want to use keto and why it's potentially a bad idea for rugby players.
    As we just had some awesome Rugby World Cup 1/4 Finals he also reviews those matches and previews the semi-finals this coming weekend and gives predictions
    Do the Pod a favour and share it on your IG stories and give us a 5-star review!

    Support the show

    ]]>     In today's episode, TJ discusses the pros, cons and ins and outs of ketogenic dieting. Why you may want to use keto and why it's potentially a bad idea for rugby players.
    As we just had some awesome Rugby World Cup 1/4 Finals he also reviews those matches and previews the semi-finals this coming weekend and gives predictions
    Do the Pod a favour and share it on your IG stories and give us a 5-star review!

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1913042 Tue, 22 Oct 2019 17:00:00 +0100 2199 usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, keto, ketogenic, world cup, all blacks, fats, iifym, flexible diet, nutrition, 4 132 full false     Exactly What To Eat On GameDay & Differences For Cutting/Bulking- World Cup 1/4 Final Preview - Nutrition Q&A 2 Exactly What To Eat On GameDay & Differences For Cutting/Bulking- World Cup 1/4 Final Preview - Nutrition Q&A 2 In today's episode, TJ discusses the World Cup quarter-finals, gives his predictions and answers the following question.
    What should I eat before, during and after a game? How would it differ with cutting or bulking?
    Do the Pod a favour and share it on your IG stories and give us a 5-star review!

    Support the show

    ]]>     In today's episode, TJ discusses the World Cup quarter-finals, gives his predictions and answers the following question.
    What should I eat before, during and after a game? How would it differ with cutting or bulking?
    Do the Pod a favour and share it on your IG stories and give us a 5-star review!

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1888150 Fri, 18 Oct 2019 06:00:00 +0100 1697 nutrition, diet, rugby, game day, match, fuel, performance, carbs, carbo load, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitn 4 131 full false     Using Recipes to Stay Consistent With Your Diet w/ RecipeIQ App Founder Ken Leeser #130 Using Recipes to Stay Consistent With Your Diet w/ RecipeIQ App Founder Ken Leeser #130 Today TJ discusses more nutrition nuances with the Recipe IQ App found Ken Leeser.
    If you're tracking your diet (as you should) you should download the RecipeIQ App from the app store
    https://apps.apple.com/us/app/recipeiq-recipe-app/id1213761554?ls=1
    Or Google
    https://play.google.com/store/apps/details?id=com.interstitialllc.recipesocr&hl=en_US

    Support the show

    ]]>     Today TJ discusses more nutrition nuances with the Recipe IQ App found Ken Leeser.
    If you're tracking your diet (as you should) you should download the RecipeIQ App from the app store
    https://apps.apple.com/us/app/recipeiq-recipe-app/id1213761554?ls=1
    Or Google
    https://play.google.com/store/apps/details?id=com.interstitialllc.recipesocr&hl=en_US

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1841296 Wed, 09 Oct 2019 17:00:00 +0100 1912 nutrition, recipe, myfitnesspal, flexible dieting, iifym, diet, myfitnesspal, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitne 4 130 full false     Nutrition Q&A #1 - Low Carb Diets, Nutrition when injured and what courses to learn from plus some World Cup 2019 thoughts - Rugby Muscle Podcast 129 Nutrition Q&A #1 - Low Carb Diets, Nutrition when injured and what courses to learn from plus some World Cup 2019 thoughts - Rugby Muscle Podcast 129 Time for a Nutrition Q&A!
    The world of nutrition has probably got a lot more confusing over recent years thanks to idiots on the internet, luckily ya boy has you covered.
    In today's episode TJ answers the following questions:
    - Is a low carb, high protein diet good for someone who lifts and is trying to cut some lbs?
    - What nutrition considerations are there for me as a vegan when rehabbing an injury? [re-worded]
    - Any courses you'd recommend for people who want to know more about nutrition?

    Support the show

    ]]>     Time for a Nutrition Q&A!
    The world of nutrition has probably got a lot more confusing over recent years thanks to idiots on the internet, luckily ya boy has you covered.
    In today's episode TJ answers the following questions:
    - Is a low carb, high protein diet good for someone who lifts and is trying to cut some lbs?
    - What nutrition considerations are there for me as a vegan when rehabbing an injury? [re-worded]
    - Any courses you'd recommend for people who want to know more about nutrition?

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1841269 Wed, 09 Oct 2019 17:00:00 +0100 1558 nutrition, supplements, diet, low carb, performance, rugby, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness 3 129 full false     Rugby World Cup 2019! Round 1 thoughts, predictions for the tournament and what you should look for Rugby World Cup 2019! Round 1 thoughts, predictions for the tournament and what you should look for In today's episode TJ rambles on about his thoughts for the world cup.

    Please support the show by spreading the word however you wish to

    Support the show

    ]]>     In today's episode TJ rambles on about his thoughts for the world cup.

    Please support the show by spreading the word however you wish to

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1765870 Wed, 25 Sep 2019 16:00:00 +0100 1261 conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, world cup, upsets, new zealand, all blacks, england, japan, rwc, 3 128 full false     How starting easy can GROW into HUGE progress - 2019 Goals Update, Vegetarianism, BJJ, Weights, Yoga and Life #127 How starting easy can GROW into HUGE progress - 2019 Goals Update, Vegetarianism, BJJ, Weights, Yoga and Life #127 Hey all,

    Welcome to the first ever Carpisode!

    Forgive the lower audio quality, but this allows me to get more of these out.
    Today, I go over the goals I set myself at the beginning of the year, and how far they have come since I set them as small, easily achievable goals.

    Support the show

    ]]>     Hey all,

    Welcome to the first ever Carpisode!

    Forgive the lower audio quality, but this allows me to get more of these out.
    Today, I go over the goals I set myself at the beginning of the year, and how far they have come since I set them as small, easily achievable goals.

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1722412 Tue, 17 Sep 2019 17:00:00 +0100 1863 conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, major league rugby, recovery, hooker, flanker, power, strength, s full false     Dr Jacob Reed - Mental Toughness, Why GENERAL work is often better than specialist, How to build athleticism and power in Rugby Players #126 Dr Jacob Reed - Mental Toughness, Why GENERAL work is often better than specialist, How to build athleticism and power in Rugby Players #126 In today's Rugby Muscle Podcast you have the honor of listening once again to the VERY wise words of Dr Jake Reed of UNI and Renaissance Periodization.
    Dr Reed is a former rugby coach and consultant and gives his background in today's episode to explain why he's such a noteworthy person to listen to.

    Support the show

    ]]>     In today's Rugby Muscle Podcast you have the honor of listening once again to the VERY wise words of Dr Jake Reed of UNI and Renaissance Periodization.
    Dr Reed is a former rugby coach and consultant and gives his background in today's episode to explain why he's such a noteworthy person to listen to.

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1575892 Thu, 22 Aug 2019 10:00:00 +0100 3605 needs analysis, testing, clean, conditioning, usa rugby, rugby union, rugby, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, mental toughness, conditioning, rp, rena 4 40 full false     Supplement Scams / Recommendations, Mobility Help, Imbalances and Scrum-Specific Work - TJ Q&A #125 Supplement Scams / Recommendations, Mobility Help, Imbalances and Scrum-Specific Work - TJ Q&A #125
  • How to improve mobility in ankles, hips, shoulders?

  • Types of corrective exercises support with imbalances, such as glutes, hip flexors, VMOs and others not firing when doing major movements.

  • I love the Q&A sessions and I plan to participate more in those

  • Scrummaging training advice; neck strengthening, core, shoulders and proper body shape.  Exercises that will support a player in the tight 5

  • Playing at an elite level means you are potentially being tested for enhancing drugs, would you be able to offer advice on how to understand what you can take and not take; specifically around supplements (pre-workout/SERMs/etc)  I understand that it could be country based (I'm in Canada), but a general chat would be great.  Supplements are huge now and very unregulated.

    • Support the show

    ]]>
  • How to improve mobility in ankles, hips, shoulders?

  • Types of corrective exercises support with imbalances, such as glutes, hip flexors, VMOs and others not firing when doing major movements.

  • I love the Q&A sessions and I plan to participate more in those

  • Scrummaging training advice; neck strengthening, core, shoulders and proper body shape.  Exercises that will support a player in the tight 5

  • Playing at an elite level means you are potentially being tested for enhancing drugs, would you be able to offer advice on how to understand what you can take and not take; specifically around supplements (pre-workout/SERMs/etc)  I understand that it could be country based (I'm in Canada), but a general chat would be great.  Supplements are huge now and very unregulated.

    • Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1575859 Tue, 20 Aug 2019 15:00:00 +0100 1792 Supplements, Recommendations, Mobility, Imbalances, Scrum, rugby, muscle, podcast, training, fit, fitness, rugby union, rugby, gym, strength, program, train, strong, flexibility, 4 39 full false     Why Your Training SHOULD NOT Be Perfect - A Case For Strength & Conditioning Minimalism #124 Why Your Training SHOULD NOT Be Perfect - A Case For Strength & Conditioning Minimalism #124 With the premise of the episode in mind, I'm going to keep this description short.

    Please help spread the Podcast word with Screenshots on your IG Stories or by giving us a 5-star review!

    Support the show

    ]]>     With the premise of the episode in mind, I'm going to keep this description short.

    Please help spread the Podcast word with Screenshots on your IG Stories or by giving us a 5-star review!

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1550392 Wed, 14 Aug 2019 19:00:00 +0100 778 goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, glutes, fasting, overhead squats, mobility, full false     #123 - Rugby Fitness Around The World and Losing Over 60lbs w/ Terrence Kennell - Houston Astros S&C #123 - Rugby Fitness Around The World and Losing Over 60lbs w/ Terrence Kennell - Houston Astros S&C You're going to want to listen to this doozy. TJ is joined today by world-travelling strength and conditioning coach TK!
    The discussion goes over:

    • Biggest commonality between all athletes he's worked with 
    • Underrated areas of rugby strength and conditioning
    • Difference between Part-Time and Full Time players' training.
    • Differences with baseball and rugby 
    • Lessons from his fat loss

    TK will be in the UK from September-January, and is looking to help anybody with some consulting/training. Get in touch@

    Follow him:
    @tkennellphysprep 

    @tkphysprep 

    terrenceakennell@gmail.com

    Support the show

    ]]>     You're going to want to listen to this doozy. TJ is joined today by world-travelling strength and conditioning coach TK!
    The discussion goes over:

    • Biggest commonality between all athletes he's worked with 
    • Underrated areas of rugby strength and conditioning
    • Difference between Part-Time and Full Time players' training.
    • Differences with baseball and rugby 
    • Lessons from his fat loss

    TK will be in the UK from September-January, and is looking to help anybody with some consulting/training. Get in touch@

    Follow him:
    @tkennellphysprep 

    @tkphysprep 

    terrenceakennell@gmail.com

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1306672 Thu, 20 Jun 2019 06:00:00 +0100 3360 conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, major league rugby, richmond, japan, rugby strength coach, housto full false     #122 - The Dynamic Nature of Training Athletes w/ Limited Time w/ Chris Cervantes NCAA S&C Coach #122 - The Dynamic Nature of Training Athletes w/ Limited Time w/ Chris Cervantes NCAA S&C Coach Boom. We have another awesome podcast for you today with TJ being joined by College S&C coach Chris Cervantes.
    They guys discuss exactly what you need to be doing both in and out the gym to make sure that you're making the best progress.
    They also chat about the common mistakes many athletes make as well as the different ways you can use the gym throughout the year to make sure that you're making those sweet gains, even on limited time.

    @christophercervantes
    christopher.k.cervantes@gmail.com

    Support the show

    ]]>     Boom. We have another awesome podcast for you today with TJ being joined by College S&C coach Chris Cervantes.
    They guys discuss exactly what you need to be doing both in and out the gym to make sure that you're making the best progress.
    They also chat about the common mistakes many athletes make as well as the different ways you can use the gym throughout the year to make sure that you're making those sweet gains, even on limited time.

    @christophercervantes
    christopher.k.cervantes@gmail.com

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1274389 Thu, 13 Jun 2019 15:00:00 +0100 3856 needs analysis, testing, olympic lifting, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, sauna, warm up, match p full false     #121 - 7s Time!! How to train and perform your best this 7s season w/ Jak Rossiter of UR7s #121 - 7s Time!! How to train and perform your best this 7s season w/ Jak Rossiter of UR7s Today's Rugby Muscle Podcast sees TJ being joined by Jak Rossiter of UR7s.
    The guys discuss Jak's role as part of the UR7s academy, how they help their athletes and what they look for in their players!
    We then get Jak's tips on how to prepare for the game, both long-term and short-term, the conditioning required, how to perform your best and how the game could definitely improve your 15s game as well!

    Follow Jak 
    @jakrossiter 

    @ultimaterugby7s 

    @ur7sacademy 

    Support the show

    ]]>     Today's Rugby Muscle Podcast sees TJ being joined by Jak Rossiter of UR7s.
    The guys discuss Jak's role as part of the UR7s academy, how they help their athletes and what they look for in their players!
    We then get Jak's tips on how to prepare for the game, both long-term and short-term, the conditioning required, how to perform your best and how the game could definitely improve your 15s game as well!

    Follow Jak 
    @jakrossiter 

    @ultimaterugby7s 

    @ur7sacademy 

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1239218 Wed, 05 Jun 2019 05:00:00 +0100 3415 conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, major league rugby, recovery, 7s, rugby 7s, speed, training, ur7s full false     #120 - Life as a Premiership Rugby Player w/ Tom Savage of Gloucester - Training weeks, nutrition, work-ons and the evolution of the game #120 - Life as a Premiership Rugby Player w/ Tom Savage of Gloucester - Training weeks, nutrition, work-ons and the evolution of the game That's right, the Rugby Muscle Podcast goes big time with Gloucester Rugby's Tom Savage!
    Savage has been playing in the premiership for very close to a decade and we are honoured to have him on to talk shop before he makes his move to Japan.
    We discuss his overall training regime and life, how he made the team in the first place and what it really takes to play rugby at the highest level.
    Follow him in Instas:
    @tomsavage
    Or Twitter:
    @tc_savage

    Support the show

    ]]>     That's right, the Rugby Muscle Podcast goes big time with Gloucester Rugby's Tom Savage!
    Savage has been playing in the premiership for very close to a decade and we are honoured to have him on to talk shop before he makes his move to Japan.
    We discuss his overall training regime and life, how he made the team in the first place and what it really takes to play rugby at the highest level.
    Follow him in Instas:
    @tomsavage
    Or Twitter:
    @tc_savage

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1211507 Thu, 30 May 2019 04:00:00 +0100 3318 conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, gloucester, tom savage, savage, premiership, rugby, lock, england full false     #119 - Rugby Fitness and Nutrition Essentials w/ TJ and Regan Phillips for Regan's Rugby Strength and Conditioning #119 - Rugby Fitness and Nutrition Essentials w/ TJ and Regan Phillips for Regan's Rugby Strength and Conditioning Today's Rugby Muscle Podcast is a guest post from Regan's Rugby Strength & Conditioning.
    TJ gets interviewed by Regan to give his views on what on rugby player's need to focus on in the gym with their training and with their nutrition.
    They discuss where most players go wrong with their workouts (Instagram) and with their diet...
    ENJOY!

    Support the show

    ]]>     Today's Rugby Muscle Podcast is a guest post from Regan's Rugby Strength & Conditioning.
    TJ gets interviewed by Regan to give his views on what on rugby player's need to focus on in the gym with their training and with their nutrition.
    They discuss where most players go wrong with their workouts (Instagram) and with their diet...
    ENJOY!

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1155029 Wed, 22 May 2019 05:00:00 +0100 3039 goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, workouts, hypertrophy, fitness, conditioning, gym, strengt full false     #118 - The Reality Of Making A Rugby Career and What Coaches Are Really Looking For w/ Gavin Mcleavy US Rugby Consultant #118 - The Reality Of Making A Rugby Career and What Coaches Are Really Looking For w/ Gavin Mcleavy US Rugby Consultant Hey everybody. Today TJ is joined by Rugby Consultant Gavin Gcleavy in a discussion on coaching, rugby careers and how to make the best of any rugby situation.
    This episode has tons of really cool insights and valuable lessons for both amateurs and aspiring professionals as well as young guys and older players alike.
    ENJOY!

    Support the show

    ]]>     Hey everybody. Today TJ is joined by Rugby Consultant Gavin Gcleavy in a discussion on coaching, rugby careers and how to make the best of any rugby situation.
    This episode has tons of really cool insights and valuable lessons for both amateurs and aspiring professionals as well as young guys and older players alike.
    ENJOY!

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1142078 Wed, 15 May 2019 05:00:00 +0100 4103 conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, major league rugby, scholarship, university, agent, coach, select full false     117 - Dr Mike Israetel - Training Practicalities and The Mindset of Success as an Athlete and In The Gym 117 - Dr Mike Israetel - Training Practicalities and The Mindset of Success as an Athlete and In The Gym The Podcast returns today with Dr Mike Israetel of Renaissance Periodization aka RP Strength.
    The episode was supposed to be about practicalities of hypertrophy and advanced methods, but as the conversation flowed it made more sense to push the conversation towards the mindset of an athlete.
    If you enjoyed this Podcast, please tag it in your Insta stories and give it 5 Stars!

    Support the show

    ]]>     The Podcast returns today with Dr Mike Israetel of Renaissance Periodization aka RP Strength.
    The episode was supposed to be about practicalities of hypertrophy and advanced methods, but as the conversation flowed it made more sense to push the conversation towards the mindset of an athlete.
    If you enjoyed this Podcast, please tag it in your Insta stories and give it 5 Stars!

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1104974 Wed, 08 May 2019 04:00:00 +0100 3462 conditioning, usa rugby, rugby union, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, sport science, mike israetel, dr mike, in season, fatigue, muscle gain, hypertrophy full false     #116 - How to Deal With Being Benched, Gaining Muscle For Rugby, Testosterone, Squat Shoes and More - TJ Q&A #116 - How to Deal With Being Benched, Gaining Muscle For Rugby, Testosterone, Squat Shoes and More - TJ Q&A Boom. More of your questions answered, today they were:

    Are lifting shoes worth it or not?  

    For the first time in my life I've not gotten picked for the team and it's the all Ireland final tomorrow. I played well for 70 min in the semi so I don't really know what I've done to deserve getting dropped. How do I deal with it?

    Does the size of a muscle have anything to do with the strength? 

    How to diet and play rugby whilst struggling with low testosterone? 

    What's the meaning of life, the universe and everything? 

    I’m 14 years old and I have a minimum of 2100 calories to eat - how do I lose fat? 

    Tips for gaining muscle while training 4-5 times a week on feet on the field

    Support the show

    ]]>     Boom. More of your questions answered, today they were:

    Are lifting shoes worth it or not?  

    For the first time in my life I've not gotten picked for the team and it's the all Ireland final tomorrow. I played well for 70 min in the semi so I don't really know what I've done to deserve getting dropped. How do I deal with it?

    Does the size of a muscle have anything to do with the strength? 

    How to diet and play rugby whilst struggling with low testosterone? 

    What's the meaning of life, the universe and everything? 

    I’m 14 years old and I have a minimum of 2100 calories to eat - how do I lose fat? 

    Tips for gaining muscle while training 4-5 times a week on feet on the field

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1078163 Thu, 02 May 2019 05:00:00 +0100 1981 conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, failure, professional, strength, muscle, hypertrophy, diet, stren full false     #115 - New Year Goals Update, Vegetarianism, Yoga and BJJ - 4 Day Splits for Rugby - Horizontal Power & Strength #115 - New Year Goals Update, Vegetarianism, Yoga and BJJ - 4 Day Splits for Rugby - Horizontal Power & Strength For today's Podcast TJ has another solopisode answering your questions from Facebook and giving an update on the goals laid out back in January.
    - What's happened with his meat consumption
    - How he's keeping up with BJJ, calisthenics and yoga
    - Why your goals aren't set in stone
    - How to set up a 4 day rugby training split
    - How to train for the horizontal nature of rugby

    Support the show

    ]]>     For today's Podcast TJ has another solopisode answering your questions from Facebook and giving an update on the goals laid out back in January.
    - What's happened with his meat consumption
    - How he's keeping up with BJJ, calisthenics and yoga
    - Why your goals aren't set in stone
    - How to set up a 4 day rugby training split
    - How to train for the horizontal nature of rugby

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1066730 Tue, 30 Apr 2019 05:00:00 +0100 1784 goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, glutes, fasting, mobility, vegetarian, vegan, diet, yoga, 2 27 full false     #114 - Dr Jacob Reed - Pre + Post Game Nutrition, Training Structure and Priorities and How To Start a Career in S&C #114 - Dr Jacob Reed - Pre + Post Game Nutrition, Training Structure and Priorities and How To Start a Career in S&C Dr Jacob Reed of Renaissance Periodization joins TJ once again on the Podcast to answer your guys’ questions.

    The topics include:

    • Pre game nutrition
    • Post game nutrition and recovery
    • Training to failure
    • Training priorities when short on time
    • How to start a career in Strength and Conditioning


    It was awesome having Dr Jake on the podcast and if you enjoyed it, please give us a 5 star review and share with your friends.

    Support the show

    ]]>     Dr Jacob Reed of Renaissance Periodization joins TJ once again on the Podcast to answer your guys’ questions.

    The topics include:

    • Pre game nutrition
    • Post game nutrition and recovery
    • Training to failure
    • Training priorities when short on time
    • How to start a career in Strength and Conditioning


    It was awesome having Dr Jake on the podcast and if you enjoyed it, please give us a 5 star review and share with your friends.

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1041417 Thu, 18 Apr 2019 05:00:00 +0100 2168 needs analysis, testing, olympic lifting, snatch, clean, jerk, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, sa 4 28 full false     #113 - Fatigue, Data and Individualization for Rugby w/ Dr Jacob Reed #113 - Fatigue, Data and Individualization for Rugby w/ Dr Jacob Reed Whats up boys, in Episode 113 TJ is joined by Dr Jacob Reed of Renaissance Periodization and University of Northern Iowa. An incredibly smart man, Dr Jake dves deep into:
    - Data collection for rugby players' matches
    - How that data can be used
    - Traits he looked for in players
    - What he now looks for as an S&C coach
    - How that data can shape his coaching
    - What he advises players do based on their own data

    Support the show

    ]]>     Whats up boys, in Episode 113 TJ is joined by Dr Jacob Reed of Renaissance Periodization and University of Northern Iowa. An incredibly smart man, Dr Jake dves deep into:
    - Data collection for rugby players' matches
    - How that data can be used
    - Traits he looked for in players
    - What he now looks for as an S&C coach
    - How that data can shape his coaching
    - What he advises players do based on their own data

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1041410 Tue, 16 Apr 2019 05:00:00 +0100 2342 needs analysis, testing, olympic lifting, snatch, clean, jerk, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, sa 2 27 full false     #112 - Making BIG Improvements as a Rugby Athlete with Coaching - Alex Fitch #112 - Making BIG Improvements as a Rugby Athlete with Coaching - Alex Fitch We're back again with the man, Alex Fitch.
    If you listened to the last podcast you know that Fitchy was a talented athlete, but in this episode, we go over:

    - Where he originally struggled with his training
    - What's gone really well for him with our training
    - How his diet has changed
    - Unexpected benefits of coaching
    - How life is now different for him as a player and as a person.
    and a tonne of extra info for the lad

    Support the show

    ]]>     We're back again with the man, Alex Fitch.
    If you listened to the last podcast you know that Fitchy was a talented athlete, but in this episode, we go over:

    - Where he originally struggled with his training
    - What's gone really well for him with our training
    - How his diet has changed
    - Unexpected benefits of coaching
    - How life is now different for him as a player and as a person.
    and a tonne of extra info for the lad

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1033822 Thu, 11 Apr 2019 05:00:00 +0100 1518 conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, major league rugby, recovery, glendale, prp, hooker, flanker, pow 4 26 full false     #111 - Alex Fitch - From College Football, to grass-roots US Rugby, to elite US Rugby... #111 - Alex Fitch - From College Football, to grass-roots US Rugby, to elite US Rugby... Alex Fitch is a stud. He is also Glendale Merlins D1 Captain.
    In this episode he gives us a background on his football career, reflections of how this built him as a person, as a rugby and as a person.
    We discuss the differences between the sports, how one can help the other as well as a whole host of other things that I'm sure you'll enjoy

    Support the show

    ]]>     Alex Fitch is a stud. He is also Glendale Merlins D1 Captain.
    In this episode he gives us a background on his football career, reflections of how this built him as a person, as a rugby and as a person.
    We discuss the differences between the sports, how one can help the other as well as a whole host of other things that I'm sure you'll enjoy

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1031649 Tue, 09 Apr 2019 05:00:00 +0100 1801 conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, glendale, gridiron, d1 rugby, weight room, ncaa, american footbal 4 25 full false     #110 - Q&A - Overhead squats, fasting, best glute exercises, the modern hooker, vegetarianism. #110 - Q&A - Overhead squats, fasting, best glute exercises, the modern hooker, vegetarianism. Boom.

    This description is an Easter Egg, message TJ to unlock a secret!

    Support the show

    ]]>     Boom.

    This description is an Easter Egg, message TJ to unlock a secret!

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1024815 Thu, 04 Apr 2019 05:00:00 +0100 1599 goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, glutes, fasting, overhead squats, mobility, 2 24 full false     #109 - TJ Q&A - What is Online Coaching? How to peak for games? Weird/different training styles? My personal favourite recovery methods... #109 - TJ Q&A - What is Online Coaching? How to peak for games? Weird/different training styles? My personal favourite recovery methods... What's up.

    Here's a question, does anybody read these things?
    If you do send a DM to rugbymuscle on Instagram

    Support the show

    ]]>     What's up.

    Here's a question, does anybody read these things?
    If you do send a DM to rugbymuscle on Instagram

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1021316 Tue, 02 Apr 2019 05:00:00 +0100 1371 volume, needs analysis, testing, olympic lifting, snatch, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, peaking 4 25 full false     **BONUS EPISODE** Fazlifts Podcast Episode 7 - TJ Jankowski from Rugby Muscle - Training Athletes **BONUS EPISODE** Fazlifts Podcast Episode 7 - TJ Jankowski from Rugby Muscle - Training Athletes In today's bonus episode of the Rugby Muscle Podcast, TJ gets interviewed on another podcast.
    This is the Fazlifts Podcast hosted by the beast Faheem Chauhan, his podcast is more geared towards bodybuilders and general fitness people. But the guys got through a lot of excellent information about how you should be viewing your training and nutrition.
    They discuss:
    - Nutrition Control
    - Sex Prior to a game
    - Recovery
    - Group Training for different skills and strength
    - Macro Ranges
    - Fat loss priorities
    - Why people plateau
    - How to gain muscle
    - TJ's preferred methos of programming

    Support the show

    ]]>     In today's bonus episode of the Rugby Muscle Podcast, TJ gets interviewed on another podcast.
    This is the Fazlifts Podcast hosted by the beast Faheem Chauhan, his podcast is more geared towards bodybuilders and general fitness people. But the guys got through a lot of excellent information about how you should be viewing your training and nutrition.
    They discuss:
    - Nutrition Control
    - Sex Prior to a game
    - Recovery
    - Group Training for different skills and strength
    - Macro Ranges
    - Fat loss priorities
    - Why people plateau
    - How to gain muscle
    - TJ's preferred methos of programming

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1009702 Sun, 31 Mar 2019 05:00:00 +0100 3143 powerlifting, squat, bench, deadlift conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, Nutrition Control, Recovery full false     #107 - Facebook Group Q&A - Sauna for recovery, How to prevent slow starts to games & how training might differ between rugby union and rugby league #107 - Facebook Group Q&A - Sauna for recovery, How to prevent slow starts to games & how training might differ between rugby union and rugby league The Rugby Muscle Podcast is BACK with TJ answering your questions from Facebook.

    Today's questions are:

    1. How is a sauna and hot bath now a good recovery tool?

    2. Getting over that first 10 minutes in a game. I feel like I’m always hitting the wall in the first 10 minutes...after that I’m fine. But I want to come out of the gate as strong as the finish when you’re digging deep in those last 5 minutes. It seems harder to do the latter than the former! I’ve tried nutrition, head space etc. but when the whistle blows it’s like I’m running in mud trying to catch my breath like I’m exhausted.

    3. Would you train (gym/ fitness/ ect)for league differently then union? (similar position - a winger)

    BOOM - leave us a 5 star review and join the Facebook group for more info and questions

    Support the show

    ]]>     The Rugby Muscle Podcast is BACK with TJ answering your questions from Facebook.

    Today's questions are:

    1. How is a sauna and hot bath now a good recovery tool?

    2. Getting over that first 10 minutes in a game. I feel like I’m always hitting the wall in the first 10 minutes...after that I’m fine. But I want to come out of the gate as strong as the finish when you’re digging deep in those last 5 minutes. It seems harder to do the latter than the former! I’ve tried nutrition, head space etc. but when the whistle blows it’s like I’m running in mud trying to catch my breath like I’m exhausted.

    3. Would you train (gym/ fitness/ ect)for league differently then union? (similar position - a winger)

    BOOM - leave us a 5 star review and join the Facebook group for more info and questions

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-1013959 Thu, 28 Mar 2019 04:00:00 +0000 1307 needs analysis, testing, olympic lifting, snatch, clean, jerk, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, sa 4 23 full false     #106 - Bret Contreras - The nuances of getting faster, stronger, fitter, bigger and better on the rugby pitch #106 - Bret Contreras - The nuances of getting faster, stronger, fitter, bigger and better on the rugby pitch We're back again with the Glute Guy, Bret Contreras to discuss how using the hip thrust can get you faster if you do it right... and more importantly, how to do it right, what you need to consider if you want to get better (and why) and how in-depth you can really go with your training for rugby performance

    Support the show

    ]]>     We're back again with the Glute Guy, Bret Contreras to discuss how using the hip thrust can get you faster if you do it right... and more importantly, how to do it right, what you need to consider if you want to get better (and why) and how in-depth you can really go with your training for rugby performance

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-991445 Mon, 11 Mar 2019 23:00:00 +0000 1958 powerlifting, squat, bench, deadlift conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, glutes, lunges, hip thrust, 4 22 full false     #105 - Bret Contreras - The Importance (and limitations) of S&C Science #105 - Bret Contreras - The Importance (and limitations) of S&C Science This episode was a huge notch on the old belt for TJ, that's because he was joined by the Glute Guy Bret Contreras.
    The guys discussed how and why science is incredibly important in your training, the limitations of research and the reason why it's important to really believe in your coach.

    Enjoy!!!

    Support the show

    ]]>     This episode was a huge notch on the old belt for TJ, that's because he was joined by the Glute Guy Bret Contreras.
    The guys discussed how and why science is incredibly important in your training, the limitations of research and the reason why it's important to really believe in your coach.

    Enjoy!!!

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-991363 Mon, 11 Mar 2019 04:00:00 +0000 1682 powerlifting, squat, bench, deadlift conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, glutes, lunges, hip thrust, 4 21 full false     #104 - Q&A w/ Eric Duechle - Major League Rugby and Seattle Seawolves stud flanker - Work rate, training and the future of USA Rugby #104 - Q&A w/ Eric Duechle - Major League Rugby and Seattle Seawolves stud flanker - Work rate, training and the future of USA Rugby You know the drill by now, we're back again with Beast Eric Duechle and we're answering your questions from Instagram:

    Specific style of training? 

    How did he get noticed as a young player? 

    Whats your biggest asset as a player and how did you get it? 

    How can you have that muscle with the work rate needed for flanker? 

    What does he see for USA Rugby in the future? 

    Favourite Supplement? 

    Favourite Training Movement? 

    Favourite Food? 


    Eric's Details:
    Youtube Channel: Being Eric Duechle
    Instagram: https://www.instagram.com/ericduechle/

    @tj.strength
    @rugbymuscle

    Support the show

    ]]>     You know the drill by now, we're back again with Beast Eric Duechle and we're answering your questions from Instagram:

    Specific style of training? 

    How did he get noticed as a young player? 

    Whats your biggest asset as a player and how did you get it? 

    How can you have that muscle with the work rate needed for flanker? 

    What does he see for USA Rugby in the future? 

    Favourite Supplement? 

    Favourite Training Movement? 

    Favourite Food? 


    Eric's Details:
    Youtube Channel: Being Eric Duechle
    Instagram: https://www.instagram.com/ericduechle/

    @tj.strength
    @rugbymuscle

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-956805 Thu, 07 Mar 2019 05:00:00 +0000 1602 powerlifting, squat, bench, deadlift conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, goal setting, major league r 4 20 full false     #103 - Living The Rugby Dream w/ Major League Rugby Player Eric Duechle #103 - Living The Rugby Dream w/ Major League Rugby Player Eric Duechle Today's episode features our very first Major League Rugby player, Seattle Seawolves star Beast Eric Duechle.
    When you look at Eric you may be forgiven for mistaking him for a dumb meathead, but when you like past the beastly physique there is a man who puts a lot of thought into everything he does.
    You'll notice that a lot when you listen to this episode where we discuss his rugby journey, mistakes and opportunities he made and how he structures his current life as a professional player including his workouts, recovery techniques and how he gets himself at his BEST on gameday!

    There's a ton of positive energy in this episode and we hope you feel it!

    Eric's Details:
    Youtube Channel: Being Eric Duechle
    Instagram: https://www.instagram.com/ericduechle/

    @tj.strength
    @rugbymuscle

    Support the show

    ]]>     Today's episode features our very first Major League Rugby player, Seattle Seawolves star Beast Eric Duechle.
    When you look at Eric you may be forgiven for mistaking him for a dumb meathead, but when you like past the beastly physique there is a man who puts a lot of thought into everything he does.
    You'll notice that a lot when you listen to this episode where we discuss his rugby journey, mistakes and opportunities he made and how he structures his current life as a professional player including his workouts, recovery techniques and how he gets himself at his BEST on gameday!

    There's a ton of positive energy in this episode and we hope you feel it!

    Eric's Details:
    Youtube Channel: Being Eric Duechle
    Instagram: https://www.instagram.com/ericduechle/

    @tj.strength
    @rugbymuscle

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-956804 Tue, 05 Mar 2019 05:00:00 +0000 2679 conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, major league rugby, recovery, eric duechle, seawolves, pro rugby 4 19 full false     #102 - Q&A w/ Elite Coach Sam Portland - Speed work, power, the optimal training week in-season and hamstring tears... #102 - Q&A w/ Elite Coach Sam Portland - Speed work, power, the optimal training week in-season and hamstring tears... We're back again with Coach Sportland going through the usual Thursday riff raff of Instagram questions! This week they were:

    How does independant coaching compare to being a team staff member? 

    Whens the best time to do speed training? 
    Do jumps/throws have to be sequenced before lifts or are there advantages to during/after? 

    How should my training week look as  Monday-Friday school teaching rugby player?

    I’m naturally fast but suffer hamstring tears - help? 


    To get a discount for his live Speed Development Seminar use the code "TJ" at checkout

    https://coachsportland.co.uk/product/speed-development-seminar-rigs-gym/



    @coach_sportland

    @tj.strength

    @rugbymuscle

    Support the show

    ]]>     We're back again with Coach Sportland going through the usual Thursday riff raff of Instagram questions! This week they were:

    How does independant coaching compare to being a team staff member? 

    Whens the best time to do speed training? 
    Do jumps/throws have to be sequenced before lifts or are there advantages to during/after? 

    How should my training week look as  Monday-Friday school teaching rugby player?

    I’m naturally fast but suffer hamstring tears - help? 


    To get a discount for his live Speed Development Seminar use the code "TJ" at checkout

    https://coachsportland.co.uk/product/speed-development-seminar-rigs-gym/



    @coach_sportland

    @tj.strength

    @rugbymuscle

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-956802 Thu, 28 Feb 2019 05:00:00 +0000 2076 goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, goal setting, speed, sportland, sam portland, structure, 4 18 full false     #101 - What Real-World Strength and Conditioning Looks Like w/ Sam Portland #101 - What Real-World Strength and Conditioning Looks Like w/ Sam Portland In today's episode TJ chats with Sam Portland, Strength and Conditioning Coach and Boat-House owner.
    Coach Sportland is a specialist in prepping elite-level athletes to reach new-levels of sports performance, particularly with speed.
    Today, the guys discuss what strength and conditioning looks like in the real world, why it might be a good idea to do LESS and how to know what you're doing is right.

    To get a discount for his live Speed Development Seminar use the code "TJ" at checkout
    https://coachsportland.co.uk/product/speed-development-seminar-rigs-gym/

    @coach_sportland
    @tj.strength
    @rugbymuscle

    Support the show

    ]]>     In today's episode TJ chats with Sam Portland, Strength and Conditioning Coach and Boat-House owner.
    Coach Sportland is a specialist in prepping elite-level athletes to reach new-levels of sports performance, particularly with speed.
    Today, the guys discuss what strength and conditioning looks like in the real world, why it might be a good idea to do LESS and how to know what you're doing is right.

    To get a discount for his live Speed Development Seminar use the code "TJ" at checkout
    https://coachsportland.co.uk/product/speed-development-seminar-rigs-gym/

    @coach_sportland
    @tj.strength
    @rugbymuscle

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-956798 Tue, 26 Feb 2019 05:00:00 +0000 2762 olympic lifting, snatch, clean, jerk, weightlifting conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, speed, atlant 2 17 full false     #100 Episode Special! OG LIVE Q&A #100 Episode Special! OG LIVE Q&A We made it to 100 episodes somehow and tried to do a live Q&A to celebrate, but technology isn't our best friend, we still got it recorded for all of you here on the #RugbyMusclePodcast
    Questions were: 

    Best neck strengthening exercises for a prop? 

    How big is too big for rugby? 

    Is there a best day to train legs based on a game on Saturday and training Tuesday and Thursday? 

    How does rear foot position / height have an impact on the effectiveness of a Bulgarian Split Squat? 

    Best match day diet for a 2pm kick off? Pre and post and breakfast the day after? 

    Is there any benefit to taking creatine with your protein shake? 

    Quickest way to cut weight effectively? 

    Support the show

    ]]>     We made it to 100 episodes somehow and tried to do a live Q&A to celebrate, but technology isn't our best friend, we still got it recorded for all of you here on the #RugbyMusclePodcast
    Questions were: 

    Best neck strengthening exercises for a prop? 

    How big is too big for rugby? 

    Is there a best day to train legs based on a game on Saturday and training Tuesday and Thursday? 

    How does rear foot position / height have an impact on the effectiveness of a Bulgarian Split Squat? 

    Best match day diet for a 2pm kick off? Pre and post and breakfast the day after? 

    Is there any benefit to taking creatine with your protein shake? 

    Quickest way to cut weight effectively? 

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-967184 Fri, 22 Feb 2019 14:00:00 +0000 1689 game day nutrition, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, nutrition, neck strength, weights, bulgarian 4 16 full false     #99 - Rising Through The Ranks Of Top-Level Rugby w/ Daragh Fitzgerald #99 - Rising Through The Ranks Of Top-Level Rugby w/ Daragh Fitzgerald TJ sits down with Munster U20s young phenom prop Daragh Fitzgerald to talk rugby life.
    Daragh was one of the very first Athletes to go through the Rugby Muscle System and he has never looked back since.
    In this episode they discuss his weekly routine, what it takes to achieve your dream of playing rugby at the highest level, the mistakes he made and what he would've done differently if he'd repeated it.
    We at Rugby Muscle are extremely proud of Daragh and everything he has achieved so far as a 19-year-old and look forward to his career in the future!

    @daragh.fitzgerald
    @tj.strength
    @rugbymuscle

    Support the show

    ]]>     TJ sits down with Munster U20s young phenom prop Daragh Fitzgerald to talk rugby life.
    Daragh was one of the very first Athletes to go through the Rugby Muscle System and he has never looked back since.
    In this episode they discuss his weekly routine, what it takes to achieve your dream of playing rugby at the highest level, the mistakes he made and what he would've done differently if he'd repeated it.
    We at Rugby Muscle are extremely proud of Daragh and everything he has achieved so far as a 19-year-old and look forward to his career in the future!

    @daragh.fitzgerald
    @tj.strength
    @rugbymuscle

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-956801 Tue, 19 Feb 2019 05:00:00 +0000 2361 conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, munster, ireland, ucc, youth, professional 4 15 full false     #98 - Q&A w/ Dr James Hoffmann - Renaissance Periodization's Head of Sports Performance #98 - Q&A w/ Dr James Hoffmann - Renaissance Periodization's Head of Sports Performance In today's episode, TJ asks Dr James Hoffmann some random questions from Instagram.
    We loved Dr James coming on the podcast and if you did please let us know! Questions were:

    1g protein per pound? 

    Training before breakfast? 

    Least favourite comic book character? 

    Favourite supplement? 

    Best ways to combine rugby and bodybuilding? 

    Future predictions for USA Rugby? 

    Support the show

    ]]>     In today's episode, TJ asks Dr James Hoffmann some random questions from Instagram.
    We loved Dr James coming on the podcast and if you did please let us know! Questions were:

    1g protein per pound? 

    Training before breakfast? 

    Least favourite comic book character? 

    Favourite supplement? 

    Best ways to combine rugby and bodybuilding? 

    Future predictions for USA Rugby? 

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-956808 Thu, 14 Feb 2019 05:00:00 +0000 1932 conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, goal setting, needs analysis, james hoffmann, rp, sport science 4 14 full false     #97 - How Much Should I Train?! and Why? In Season vs Off Season and more w/ Dr James Hoffmann #97 - How Much Should I Train?! and Why? In Season vs Off Season and more w/ Dr James Hoffmann In this Rugby Muscle Podcast TJ talks shop with Dr James Hoffmann of Renaissance Periodization.
    Dr James is a former rugby player and coach himself, much of which he did whilst lecturing at Temple University and studying at ETSU

    The guys discuss the nuances is in rugby training and how you can make sure what you're doing is effective. 

    More about Dr James and where you can find his stuff to buy:
    https://renaissanceperiodization.com/team-member/james-hoffmann

    Instagrams:
    @rpdrjames
    @tj.strength
    @rugbymuscle

    Support the show

    ]]>     In this Rugby Muscle Podcast TJ talks shop with Dr James Hoffmann of Renaissance Periodization.
    Dr James is a former rugby player and coach himself, much of which he did whilst lecturing at Temple University and studying at ETSU

    The guys discuss the nuances is in rugby training and how you can make sure what you're doing is effective. 

    More about Dr James and where you can find his stuff to buy:
    https://renaissanceperiodization.com/team-member/james-hoffmann

    Instagrams:
    @rpdrjames
    @tj.strength
    @rugbymuscle

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-940467 Tue, 12 Feb 2019 05:00:00 +0000 2172 episode 97, rp, renaissance, volume, landmarks, needs analysis, testingolympic lifting, snatch, clean, jerk, weightlifting conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby 4 15 full false     #96 - Power, Periodisation and Plant Based Life - Q&A w/ performance coach Matt Dickens #96 - Power, Periodisation and Plant Based Life - Q&A w/ performance coach Matt Dickens Back for another Q&A, this time with the man Matt Dickens.
    Today's questions:

    1. Do you think that the power and speed of modern rugby players is too much for the body to take? 

    2. If he was to do plant-based keto how would he do it? 

    3. Suggestion for training around an ankle with poor mobility? 
    https://www.instagram.com/p/BqupAUsAGWl/

    4. Whats your favourite vegan food? 

    5. Does he find other vegan people annoying? 

    6. What have you changed your mind about in the past 5 years? 

    Instagrams:
    @MattDickensSC
    @tj.strength
    @rugbymuscle

    Article on periodisation:
    https://static1.squarespace.com/static/55b7ffebe4b0568a75e3316b/t/580a2604725e25c8080a03d9/1477060101545/09Kiely+IJSPP_PeriodizationParadigms.pdf

    Support the show

    ]]>     Back for another Q&A, this time with the man Matt Dickens.
    Today's questions:

    1. Do you think that the power and speed of modern rugby players is too much for the body to take? 

    2. If he was to do plant-based keto how would he do it? 

    3. Suggestion for training around an ankle with poor mobility? 
    https://www.instagram.com/p/BqupAUsAGWl/

    4. Whats your favourite vegan food? 

    5. Does he find other vegan people annoying? 

    6. What have you changed your mind about in the past 5 years? 

    Instagrams:
    @MattDickensSC
    @tj.strength
    @rugbymuscle

    Article on periodisation:
    https://static1.squarespace.com/static/55b7ffebe4b0568a75e3316b/t/580a2604725e25c8080a03d9/1477060101545/09Kiely+IJSPP_PeriodizationParadigms.pdf

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-940466 Thu, 07 Feb 2019 05:00:00 +0000 2294 episode 96, vegan, periodisation, periodization, ankle mobility, powerlifting, squat, bench, deadlift conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby stre 4 14 full false     #95 - Making the most out of life AND rugby w/ Matt Dickens #95 - Making the most out of life AND rugby w/ Matt Dickens In today's episode of the Rugby Muscle podcast TJ talks to former globe-trotting rugby player and current globe-trotting performance coach Matt Dickens.

    They discuss his path to where he is today, the plant-based lifestyle he now lives and how to really get the most out of yourself

    Instagrams:
    @MattDickensSC
    @tj.strength
    @rugbymuscle

    Support the show

    ]]>     In today's episode of the Rugby Muscle podcast TJ talks to former globe-trotting rugby player and current globe-trotting performance coach Matt Dickens.

    They discuss his path to where he is today, the plant-based lifestyle he now lives and how to really get the most out of yourself

    Instagrams:
    @MattDickensSC
    @tj.strength
    @rugbymuscle

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-939262 Tue, 05 Feb 2019 05:00:00 +0000 2480 episode 95, vegan, bike, plant based, vegetarian, atlas conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, goal sett 4 13 full false     #94 - Q&A - Rugby Player and Nutrition Coach on supplements, the BEST diet and recovery tactics #94 - Q&A - Rugby Player and Nutrition Coach on supplements, the BEST diet and recovery tactics Here we go again with Ben Brown and TJ who answer more of your questions from Instagram. These questions are:
    - What supplements are best value for money?
    - Why is nutrition so confusing? I keep getting opposite advice 
    - What do you think of Stan Efferding's Vertical Diet?
    - Are there any benefits to Intermittent Fasting other than eating less? 
    - BCAAs or EAAs? 
    - What is the best post workout meal for muscle growth?

    Check out Ben's top pre-workout meals using this link!

    https://www.bslfuel.com/9-meals-for-energy

    Support the show

    ]]>     Here we go again with Ben Brown and TJ who answer more of your questions from Instagram. These questions are:
    - What supplements are best value for money?
    - Why is nutrition so confusing? I keep getting opposite advice 
    - What do you think of Stan Efferding's Vertical Diet?
    - Are there any benefits to Intermittent Fasting other than eating less? 
    - BCAAs or EAAs? 
    - What is the best post workout meal for muscle growth?

    Check out Ben's top pre-workout meals using this link!

    https://www.bslfuel.com/9-meals-for-energy

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-938804 Thu, 31 Jan 2019 12:00:00 +0000 2358 episode 94, BSL Nutrition, bcaa, eaa, amino acid, protein, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, goal s 4 14 full false     #93 - From College Stud To Old Boy - Rugby Fitness and Nutrition with Ben Brown #93 - From College Stud To Old Boy - Rugby Fitness and Nutrition with Ben Brown Today TJ is joined by Ben Brown of BSL Nutrition for the Rugby Muscle Podcast.

    The guys discuss how Ben got into both Rugby and the nutrition business, his playing career and what he would've done differently as well as lots of talk into how he has managed to keep his body going.

    Support the show

    ]]>     Today TJ is joined by Ben Brown of BSL Nutrition for the Rugby Muscle Podcast.

    The guys discuss how Ben got into both Rugby and the nutrition business, his playing career and what he would've done differently as well as lots of talk into how he has managed to keep his body going.

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-938189 Wed, 30 Jan 2019 05:00:00 +0000 1814 episode 93, nutrition, arizona, ben brown, diet coach, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, goal setting, new year, 4 13 full false     #92 - Q&A - National Silver Medalist Weightlifter Khrys Speed - Olympic Lifting for rugby, mobility, mindset and more #92 - Q&A - National Silver Medalist Weightlifter Khrys Speed - Olympic Lifting for rugby, mobility, mindset and more Time for a fresh Quickfire Q&A, today's episode with Khrys Speed and features the following questions:

    How important are oly lifts for front rowers ?

    Will Khrys stop bullying me into a 120kg snatch?

    Tips on dropping quick enough on a squat snatch?

    How do I get shoulder mobility to snatch? 

    How does competing in weightlifting differ from rugby?

    Follow Khrys and the show
    https://www.instagram.com/kdotspeed/
    https://www.instagram.com/rugbymuscle/
    https://www.instagram.com/tj.strength/

    Support the show

    ]]>     Time for a fresh Quickfire Q&A, today's episode with Khrys Speed and features the following questions:

    How important are oly lifts for front rowers ?

    Will Khrys stop bullying me into a 120kg snatch?

    Tips on dropping quick enough on a squat snatch?

    How do I get shoulder mobility to snatch? 

    How does competing in weightlifting differ from rugby?

    Follow Khrys and the show
    https://www.instagram.com/kdotspeed/
    https://www.instagram.com/rugbymuscle/
    https://www.instagram.com/tj.strength/

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-931704 Thu, 24 Jan 2019 05:00:00 +0000 2262 episode 92, olympic lifting, snatch, clean, jerk, weightlifting conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, g 4 12 full false     #91 - Olympic Weightlifting and Rugby - Specifics, Benefits, Drawbacks and more w/ Khrys Speed #91 - Olympic Weightlifting and Rugby - Specifics, Benefits, Drawbacks and more w/ Khrys Speed For today's episode TJ is joined by Weightlifter and former rugby player Khrys Speed for a discussion on Olympic Lifting and Rugby.
    They discuss
    - how they found weightlifting in the first place
    - what the sport is
    - how it can benefit rugby players
    - What the drawbacks could be and how to fix them

    This podcast goes pretty deep so give us some love and leave a 5 star review

    Support the show

    ]]>     For today's episode TJ is joined by Weightlifter and former rugby player Khrys Speed for a discussion on Olympic Lifting and Rugby.
    They discuss
    - how they found weightlifting in the first place
    - what the sport is
    - how it can benefit rugby players
    - What the drawbacks could be and how to fix them

    This podcast goes pretty deep so give us some love and leave a 5 star review

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-928684 Tue, 22 Jan 2019 05:00:00 +0000 2814 episode 91, olympic lifting, snatch, clean, jerk, weightlifting conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, g 4 11 full false     #90 - Powerlifting and Rugby - Get strong and play hard - How do they benefit each other? How do they impact each other? #90 - Powerlifting and Rugby - Get strong and play hard - How do they benefit each other? How do they impact each other? Welcome back everybody,
    Today TJ is joined again by Alex, who is now working with high-level powerlifters to break down everything you should consider when looking to blend both sports of powerlifting and rugby together.
    How much do the squat , bench and deadlift benefit you as a player? 
    What are the alternatives?
    When would be good to use them?
    And much more!

    Support the show

    ]]>     Welcome back everybody,
    Today TJ is joined again by Alex, who is now working with high-level powerlifters to break down everything you should consider when looking to blend both sports of powerlifting and rugby together.
    How much do the squat , bench and deadlift benefit you as a player? 
    What are the alternatives?
    When would be good to use them?
    And much more!

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-923833 Thu, 17 Jan 2019 05:00:00 +0000 2300 episode 90, powerlifting, squat, bench, deadlift conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, goal setting, ne 4 10 full false     #89 - We Were WRONG?! - How We've Changed Our Mind About Training ft Alex Miller #89 - We Were WRONG?! - How We've Changed Our Mind About Training ft Alex Miller The band is back together, in episode 89 of the Rugby Muscle Podcast we see the return of the OG Alex. 

    Today’s podcast is all about things that we’ve changed our mind upon since the first season a few years back. 

    This is not necessarily saying that we were wrong, but more suggesting that we had more to learn, discover and contextualise when it came to giving rugby players the physique they want - both aesthetically and performance-based. 

    Support the show

    ]]>     The band is back together, in episode 89 of the Rugby Muscle Podcast we see the return of the OG Alex. 

    Today’s podcast is all about things that we’ve changed our mind upon since the first season a few years back. 

    This is not necessarily saying that we were wrong, but more suggesting that we had more to learn, discover and contextualise when it came to giving rugby players the physique they want - both aesthetically and performance-based. 

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-920985 Tue, 15 Jan 2019 05:00:00 +0000 2121 episode 89, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, goal setting, new year, goals, achieve 4 9 full false     #88 - My New Years Resolutions - Breaking Down Big Goals Into Simple Tasks #88 - My New Years Resolutions - Breaking Down Big Goals Into Simple Tasks Hello again.

    The Rugby Muscle Podcast is back once again and in this episode I decided to go into further detail about your goals. Actually, well, they're my goals, what I want to achieve this year.

    The idea was that you could get some easy-to-follow examples of how you can break down your own goals into something much smaller and more manageable.

    Once again I hope you enjoy the episode and if you're reading this and haven't given us a 5 star review... what the hell, man?!

    Support the show

    ]]>     Hello again.

    The Rugby Muscle Podcast is back once again and in this episode I decided to go into further detail about your goals. Actually, well, they're my goals, what I want to achieve this year.

    The idea was that you could get some easy-to-follow examples of how you can break down your own goals into something much smaller and more manageable.

    Once again I hope you enjoy the episode and if you're reading this and haven't given us a 5 star review... what the hell, man?!

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-914469 Thu, 10 Jan 2019 05:00:00 +0000 1696 episode 88, goals, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, goal setting, new year, goals, achieve 4 8 full false     #87 - Why Every New Years Resolution FAILS - How To ACTUALLY Reach Your Goals This Year #87 - Why Every New Years Resolution FAILS - How To ACTUALLY Reach Your Goals This Year Happy New Year!

    As the dust settles from the Holidays and everyone gets back to their grind we bring you a brand new pod today talking all you need to hit your goals in 2019.

    In this episode you'll find out:
    - Why so many resolutions fail
    - Why even SMART goals may still not work
    - Why goals are so important
    - When to set goals and make sure you'll achieve them
    - What to focus on before, during and after

    As usual there are a number of examples thrown in there to help you understand. 
    Enjoy!

    Support the show

    ]]>     Happy New Year!

    As the dust settles from the Holidays and everyone gets back to their grind we bring you a brand new pod today talking all you need to hit your goals in 2019.

    In this episode you'll find out:
    - Why so many resolutions fail
    - Why even SMART goals may still not work
    - Why goals are so important
    - When to set goals and make sure you'll achieve them
    - What to focus on before, during and after

    As usual there are a number of examples thrown in there to help you understand. 
    Enjoy!

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-913038 Tue, 08 Jan 2019 05:00:00 +0000 1702 episode 87,conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, goal setting, new year, goals, achieve 4 7 full false     #86 - All about injuries - Why we get them, how to prevent them, how to recover from them and develop your physique #86 - All about injuries - Why we get them, how to prevent them, how to recover from them and develop your physique So as the title suggests, in this episode TJ and Nick discuss everything there is in general to do with injuries, including:
    - Why we get injuries 

    - What types of injuries you can and cant prevent  

    - How to stop injuries from happening 

    - What to do whilst injured 

    - How to get back from injuries super fast

    This is a often misunderstood area of both rugby and fitness in general and we hope that it can help you get some real info. Please share this with anyone currently suffering with injuries or your injury-prone friend

    Support the show

    ]]>     So as the title suggests, in this episode TJ and Nick discuss everything there is in general to do with injuries, including:
    - Why we get injuries 

    - What types of injuries you can and cant prevent  

    - How to stop injuries from happening 

    - What to do whilst injured 

    - How to get back from injuries super fast

    This is a often misunderstood area of both rugby and fitness in general and we hope that it can help you get some real info. Please share this with anyone currently suffering with injuries or your injury-prone friend

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-846287 Tue, 06 Nov 2018 05:00:00 +0000 2157 episode 86, injury, rehab, prehab, knee, shoulder, acl, hamstring, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training 4 6 full false     #85 Listener Q&A - Squats, Flexibility, Olympic Lifts, Specific Work and Mistakes #85 Listener Q&A - Squats, Flexibility, Olympic Lifts, Specific Work and Mistakes So in today's episode TJ is joined again by Big Nick to answer 5 random questions from listeners. They are:

    1. Best squat variation for rugby players?
    2. I know you’re not a mobility guy, but how can I get more flexible hamstrings? 
    3. Best alternatives to cleans/snatches etc? My gym doesn’t allow you to drop weights 
    4. Any specific gym work for a scrum half? 
    5. What’s the biggest mistake most rugby players make in the gym? 

    To ask your own question, feel free to send an email to tom@tjstrength.com with the headline: Rugby Muscle Podcast.

    We also appreciate EVERY SINGLE 5 Star review we get, if you would take 30 seconds to give us one it would be magic

    Support the show

    ]]>     So in today's episode TJ is joined again by Big Nick to answer 5 random questions from listeners. They are:

    1. Best squat variation for rugby players?
    2. I know you’re not a mobility guy, but how can I get more flexible hamstrings? 
    3. Best alternatives to cleans/snatches etc? My gym doesn’t allow you to drop weights 
    4. Any specific gym work for a scrum half? 
    5. What’s the biggest mistake most rugby players make in the gym? 

    To ask your own question, feel free to send an email to tom@tjstrength.com with the headline: Rugby Muscle Podcast.

    We also appreciate EVERY SINGLE 5 Star review we get, if you would take 30 seconds to give us one it would be magic

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-846261 Thu, 01 Nov 2018 04:00:00 +0000 1953 episode 85, squats, flexibility, scrum half, olympic lifts, power, all blacks, rfu, conditioning, rugby, rugby fitness, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby 4 5 full false     #84 Recovery Basics and Principles for In-Season Athletes and Guys Who Train HARD #84 Recovery Basics and Principles for In-Season Athletes and Guys Who Train HARD Finally, we get to wrap up the Basics and Principles Series (or do we?!).
    In this episode, TJ and Big Nick run through the basics of recovery, this does not mean just foam rollers, vibrating foam rollers, lacrosse balls, buffers, myofascial release, ice baths, cold showers and recovery pants.

    This is talking about the recovery needs and purposes in-season and out of season, why you might NOT want to fully recover, when to use recovery sessions and how you might do this all.
    The principles:
    1. Training Volume
    2. Peaking / Performance Requirements
    3. Stimulus, Recovery, Adaptation
    4. Injury Rehab / Prevention

    Hope you enjoy!!

    Support the show

    ]]>     Finally, we get to wrap up the Basics and Principles Series (or do we?!).
    In this episode, TJ and Big Nick run through the basics of recovery, this does not mean just foam rollers, vibrating foam rollers, lacrosse balls, buffers, myofascial release, ice baths, cold showers and recovery pants.

    This is talking about the recovery needs and purposes in-season and out of season, why you might NOT want to fully recover, when to use recovery sessions and how you might do this all.
    The principles:
    1. Training Volume
    2. Peaking / Performance Requirements
    3. Stimulus, Recovery, Adaptation
    4. Injury Rehab / Prevention

    Hope you enjoy!!

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-839014 Tue, 30 Oct 2018 04:00:00 +0000 2542 episode 84, all blacks, rfu, conditioning, rugby, rugby fitness, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, strength and c 4 4 full false     #83 How To Train - Training Principles and Basics That Apply To Every Athlete and Human #83 How To Train - Training Principles and Basics That Apply To Every Athlete and Human In today's Rugby Muscle Podcast, TJ is back again with fellow coach big Nick and the guys are continuing the basics and Principles series with today's pod all about training, specifically for rugby but also to be able to burn fat, build muscle and look good naked.

    The guys put forth the idea that there is no "right or wrong" when it comes to training, just principles. This gives you the ability to be very creative with your training plans, as long as you can justify it. We really hope you get a lot from this episode!
    The principles:

    1. Specificity - NOT "functional"
    2. Overload - NOT "random"
    3. Fatigue management - NOT "recovery"
    4. Stimulus, Recovery and Adaptation

    Support the show

    ]]>     In today's Rugby Muscle Podcast, TJ is back again with fellow coach big Nick and the guys are continuing the basics and Principles series with today's pod all about training, specifically for rugby but also to be able to burn fat, build muscle and look good naked.

    The guys put forth the idea that there is no "right or wrong" when it comes to training, just principles. This gives you the ability to be very creative with your training plans, as long as you can justify it. We really hope you get a lot from this episode!
    The principles:

    1. Specificity - NOT "functional"
    2. Overload - NOT "random"
    3. Fatigue management - NOT "recovery"
    4. Stimulus, Recovery and Adaptation

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-839008 Thu, 25 Oct 2018 05:00:00 +0100 1789 episode 83, all blacks, rfu, conditioning, rugby, rugby fitness, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, strength and c 4 3 full false     #82 The BEST Diet - Nutrition Principles to build muscle and torch fat #82 The BEST Diet - Nutrition Principles to build muscle and torch fat In today's episode TJ is joined by fellow coach Nick Whiteman to discuss how you can get the best diet.

    Rather than randomly mention fashionable foods though, the boys give you a run down of what are the most important things that you have to pay attention to in order to get the best results.
    We outline them in the order that you need to see them going from most important to least important. 

    1. Consistency / sustainability 
    2. Calories 
    3. Macronutrients 
    4. Micronutrients 
    5. Meal timing  

    If you found this episode useful please dont forget to mention it to a teammate and give us 5 stars.

    Support the show

    ]]>     In today's episode TJ is joined by fellow coach Nick Whiteman to discuss how you can get the best diet.

    Rather than randomly mention fashionable foods though, the boys give you a run down of what are the most important things that you have to pay attention to in order to get the best results.
    We outline them in the order that you need to see them going from most important to least important. 

    1. Consistency / sustainability 
    2. Calories 
    3. Macronutrients 
    4. Micronutrients 
    5. Meal timing  

    If you found this episode useful please dont forget to mention it to a teammate and give us 5 stars.

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-837562 Tue, 23 Oct 2018 05:00:00 +0100 2309 conditioning, usa rugby, rugby union, episode 82, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, strength and conditioning, rugby gym, rugby workout, rugby, 4 1 full false     #81 - Get Actual Results Yourself - How To Use This Podcast and All Information To Better Yourself #81 - Get Actual Results Yourself - How To Use This Podcast and All Information To Better Yourself The world's number 1 Rugby Fitness Podcast is back for a new season of knowledge bombs, expert tips, strategies and information!

    In today's solo episode we get an introduction of what to expect with the Rugby Muscle Podcast going forward followed by some of the most important fitness information you will ever hear.

    We have more info and advice than ever before - but how can we use it if it's all contradicting and confusing? By applying principled thinking to see if we can use it to get to our goals.
    TJ run's you through exactly how to apply this to any piece of fitness information you come across to use what will help you and not get the fear of missing out on all the nonsense.

    Support the show

    ]]>     The world's number 1 Rugby Fitness Podcast is back for a new season of knowledge bombs, expert tips, strategies and information!

    In today's solo episode we get an introduction of what to expect with the Rugby Muscle Podcast going forward followed by some of the most important fitness information you will ever hear.

    We have more info and advice than ever before - but how can we use it if it's all contradicting and confusing? By applying principled thinking to see if we can use it to get to our goals.
    TJ run's you through exactly how to apply this to any piece of fitness information you come across to use what will help you and not get the fear of missing out on all the nonsense.

    Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning Buzzsprout-833936 Thu, 18 Oct 2018 05:00:00 +0100 1043 episode 81, conditioning, usa rugby, rugby union, rugby league, lose weight, lose fat, get fit, fitness, conditioning, diet, rugby muscle, rugby training, rugby strength, rugby fitness, power training, strength and conditioning, rugby gym, rugby workout, 4 1 full false     #80 – How To Peak Your Body For Game Time – A Full 7s Tournament Guide #80 – How To Peak Your Body For Game Time – A Full 7s Tournament Guide Support the show

    ]]>     Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1957 Tue, 23 May 2017 07:40:49 +0100 1911 false     #79 – 7s Season! – How To Get Fit and Fast To Play The Game #79 – 7s Season! – How To Get Fit and Fast To Play The Game Support the show

    ]]>     Support the show

    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1954 Thu, 18 May 2017 05:50:22 +0100 2164 false     #78 – Goal Setting – 6 Common Mistakes and How To NOT Make Them #78 – Goal Setting – 6 Common Mistakes and How To NOT Make Them Support the show

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1952 Tue, 16 May 2017 15:19:52 +0100 858 false     #77 – Rehab From Injury to Rugby – The ACL Injury #77 – Rehab From Injury to Rugby – The ACL Injury Support the show

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1947 Fri, 12 May 2017 07:35:29 +0100 3085 false     #76 – Alcohol and Rugby – Will Booze Make You Fat, Slow and Weak? #76 – Alcohol and Rugby – Will Booze Make You Fat, Slow and Weak? Support the show

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1945 Wed, 10 May 2017 23:53:29 +0100 2628 false     #75 – Muscle Gaining For Rugby – Why? and How? #75 – Muscle Gaining For Rugby – Why? and How? Support the show

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1943 Thu, 04 May 2017 23:58:13 +0100 2574 false     #74 – Fat Loss Tips for Rugby Players and Anyone Finally Wanting Results #74 – Fat Loss Tips for Rugby Players and Anyone Finally Wanting Results Support the show

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1941 Tue, 02 May 2017 06:42:09 +0100 1762 false     #73 – 7 Suggestions For An Awesome Off Season #73 – 7 Suggestions For An Awesome Off Season Support the show

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1934 Thu, 27 Apr 2017 05:47:00 +0100 1797 false     #72 – Inside the Rugby Performance Coaches Mind – A Roundtable Q&A #72 – Inside the Rugby Performance Coaches Mind – A Roundtable Q&A Support the show

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1930 Tue, 25 Apr 2017 07:02:33 +0100 2651 false     #71 Lions, Dedication, Crossfit, Getting Strong and More with High Performance Coach Khrys Speed #71 Lions, Dedication, Crossfit, Getting Strong and More with High Performance Coach Khrys Speed Support the show

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1928 Thu, 20 Apr 2017 07:14:03 +0100 2700 false     #70 – 4 Huge Strength and Conditioning Mistakes #70 – 4 Huge Strength and Conditioning Mistakes Support the show

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1926 Mon, 17 Apr 2017 21:32:35 +0100 2310 false     #69 – We Were Wrong?! Thing We’ve Changed Our Mind On #69 – We Were Wrong?! Thing We’ve Changed Our Mind On Support the show

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1922 Thu, 13 Apr 2017 06:13:36 +0100 1872 false     #68 – Tools To BOOST Your Training. What Pieces Of Kit Do You Need? #68 – Tools To BOOST Your Training. What Pieces Of Kit Do You Need? Support the show

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1918 Tue, 11 Apr 2017 17:48:06 +0100 2360 false     #67 – More Of Your Training and Diet Questions Answered! #67 – More Of Your Training and Diet Questions Answered! Support the show

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1914 Thu, 06 Apr 2017 17:25:04 +0100 2285 false     #66 – A Chat With Munster Academy Player Fitzy #66 – A Chat With Munster Academy Player Fitzy Support the show

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1911 Tue, 04 Apr 2017 06:42:03 +0100 1961 false     #65 – Popular Dieting Strategies – Why They Work & Will They Work For You? #65 – Popular Dieting Strategies – Why They Work & Will They Work For You? Support the show

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1909 Thu, 30 Mar 2017 06:48:38 +0100 2190 false     #64 – Keto / Low-Carb Dieting For Rugby Explained. Why It works, And Why It Doesn’t #64 – Keto / Low-Carb Dieting For Rugby Explained. Why It works, And Why It Doesn’t Support the show

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1904 Tue, 28 Mar 2017 05:36:45 +0100 1546 false     #63 – The NEGATIVE of “Hustle”. Auto-Regulation and Force Plates #63 – The NEGATIVE of “Hustle”. Auto-Regulation and Force Plates Support the show

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1901 Thu, 23 Mar 2017 07:20:13 +0000 2144 false     #62 – Speed Discussion and Coaching Life w/ Sam Portland #62 – Speed Discussion and Coaching Life w/ Sam Portland Support the show

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1895 Tue, 21 Mar 2017 06:17:42 +0000 2185 false     #61 – The MOST IMPORTANT Factor In Your Training (Part 2 of 2) #61 – The MOST IMPORTANT Factor In Your Training (Part 2 of 2) Support the show

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    ]]>     Rugby Muscle: Gym, Training, Diet and Strength and Conditioning http://rugby-muscle.com/?p=1886 Thu, 16 Mar 2017 08:00:53 +0000 1717 false