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 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 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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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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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

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