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
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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

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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

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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

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