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


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