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 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 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 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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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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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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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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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 

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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

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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