Train like a pro... even if you've got a full-time job. 💪

I’m talking about how busy athletes can maximise their performance without needing a professional athlete's schedule. 

Whether you're balancing work, family, commuting or a hectic diary, these are the habits that actually move the needle.

In this episode:

• Why comparing yourself to professional athletes is holding you back
• 5 habits every amateur athlete should steal from the pros
• How to fit training around a demanding job and busy life
• Why recovery matters more than expensive recovery gadgets
• The power of consistency over perfection
• How to get the maximum results from the minimum effective dose of training

If you're trying to become fitter, stronger and perform at your best without sacrificing the rest of your life, this episode is for you!

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Deloading doesn't mean doing nothing. 

Given we're well into summer sport competitions on this weeks pod I'm explaining how to taper properly before competition so you arrive feeling fresh, fast and ready to perform. 

And why the final week isn't about building fitness, it's all about reducing fatigue while staying sharp. 

In this episode:

• What a proper deload looks like 
• Common tapering mistakes 
• How to stay sharp without overtraining 
• Sleep, nutrition and recovery tips 
• Managing competition nerves 
• How to perform at your best on game day

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Two weeks before competition isn't the time to panic train.

I'm sharing exactly how to taper properly, arrive feeling fresh, and prepare for the demands of multi-day tournaments.

Whether you're heading to the British & Irish Cup, Nationals or the World Cup, these principles will help you perform when it matters most.

In this episode:

• Why you shouldn't try to "get fitter" in the final two weeks

• How to taper without losing speed or sharpness

• The biggest mistakes athletes make before competition

• Managing recovery across multi-day tournaments

• Nutrition, hydration and sleep strategies that make a difference

• Using competition as a rehearsal for bigger events

• How to review your performance and identify what to improve next

• Turning tournament feedback into better training for future success

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This week I’m is joined by returning guest Jaz just days after ACL reconstruction surgery.

We’re talking through the reality of the first week of recovery, the importance of pre-hab, and what every athlete should know before going through surgery.

In this episode:

• Why pre-hab made a huge difference to Jaz's recovery
• The mental battle of choosing surgery
• The reality of surgery day and what to expect
• Why the first week is tougher than most people realise
• The surprising effects of general anaesthetic
• Returning to work too soon after surgery
• Setting recovery goals beyond rehab exercises
• NHS vs private physio for returning to sport
• The biggest lessons from the first week post-op
• Advice for athletes preparing for ACL reconstruction

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If you still want to be strong, fast and competitive in your 30s, 40s and beyond, this episode is for you!

I deep dive into why fitness isn't the same as athleticism, why power declines faster than strength as we age, and the simple training principles that help you stay explosive, resilient and capable for life.

- Why sprinting is one of the best things you can do for long-term athleticism

- The difference between strength and power

- 5 key qualities every athlete should keep training

- How to introduce speed and plyometrics safely

- The biggest mistakes people make that leave them feeling slow and injury-prone

Whether you're still competing or simply want to move like an athlete for years to come, this episode will help you train smarter and stay athletic for life.

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Didn't make the team? This episode is for you.

Learn how to process rejection, rebuild confidence and come back stronger for your next opportunity.

This week I'm talking about:

- Processing the disappointment

- Why rejection isn't your identity

- The questions every athlete should ask themselves

- The controllables that really matter

- How to become impossible to ignore next time

- Why preparation is always in your control

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Physio Mike Brent is back on the podcast, we’re covering:

• Increase in proximal hamstring tendinopathy
• Sudden volume spikes from GB camps
• Zero to 100 approach many athletes take
• Casual Tag to high-intensity World Cup prep
• When a niggle becomes something more serious
• When athletes should seek professional help

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How to return from injury with confidence, rebuild trust in your body, and successfully transition from rehab back to competitive sport.

This week I'm going in on:

- My own ACL recovery journey

- The fear nobody talks about after injury

- The biggest lie athletes tell themselves

- The 3 mistakes you're making

- The 4 stages of rebuilding after injury

- Trusting the process

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Getting older doesn't mean slowing down.

Today I'm sharing the six rules that help athletes stay athletic, resilient and competitive for decades.

Which one do you need to focus on most?

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Are you ignoring the real reason behind your injuries in tag rugby?

Every year, I see players diving headfirst into the season without proper preparation, leading to avoidable injuries.  

This week I'm giving my take on the 5 biggest mistakes:

1. Just playing tag isn’t enough fitness.

You need structured strength training and running sessions to get your body ready.  

2. Don’t skip hamstring work!

Weak hamstrings lead to injuries. Add some sprint work and eccentric strength exercises to your routine.  

3. Ignoring deceleration training?

That’s a big mistake! Train your body to stop and change direction safely to prevent knee injuries.  

4. Building load too quickly?

Ease into your training to avoid breakdowns.  

5. Neglecting those little niggles?

Address them early, or they’ll turn into bigger issues.

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