01:46 Slip Stance Single Arm Dumbbells
03:01 What Does the Training Process Mean?
07:20 1on1 Coaching
11:35 Calandra's Barometer
12:53 How To Ask A Question?
14:25 Is It Possible To Gain Muscle in the Higher 20 to 30 Rep Ranges?
19:55 Conjugate Training Style as a Rugby Player Versus Periodization
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00:44 Intro
05:02 There's A Lot More Like Going on With Rugby
06:13 Life Changing
07:38 The Power of The Routine
09:00 Not Worrying About Results
11:18 Not Knowing is Magic
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Let’s talk re-introduce the podcast, the new RFU tackle laws that will (might) come into existence next season and preview the upcoming Guinness 6 Nations.
01:20 Why Podcast
08:13 Tackle Height Controversy
09:19 Lack of Communication
14:43 Conspiracy
17:48 Six Nations Prediction
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THE Rugby Conditioning Guide
(6 Nations Predictions, Rugby Muscle Podcast, Waist Height Tackling, Why Podcast)
00:00 - Intro
02:50 - Identity
11:14 - System
17:59 - Going Easy
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THE Rugby Conditioning Guide
The Rugby Physical Preparation Pyramid
The Podcast is BACK - and we kick off 2023 with a LIVE Q&A
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🕰️ TIMESTAMPS:
3:00 how can I manage back pain when back squatting? Do you think squats are better for someone with a bad back?
9:13 What exercise to do for a full body day.
17:51 I've played American football for pretty much my secondary and uni years, and a little bit of professional in Japan. I'm 28, soon to be 29. Is it too late to try rugby out? I'd love to play in Japan professionally, but I'm not sure.
23:43 what is the best way to stay nimble and quick, but build muscle?
32:24 what are the pros and cons of doing fitness at training?
48:42 are there any man mandatory exercises in a strength program, muscle building program
🔗 VIDEO LINKS: How to build a Rugby S&C Program: https://www.youtube.com/playlist?list=PLbsrxm_sDKFx2GQAD1gjFlvVeoZiR_PjF
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In this video, I'm going to share with you the biggest road block to significant muscle gain – and how to overcome it. If you're struggling to increase your muscle mass, then this podcast is for you!
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Today I address some of my favorite "unconventional"... maybe even... "rugby-specific" exercises that I like to program for athletes.
These do not replace meat and potato basic lifts (feels weird saying that as a vegetarian) but are pretty uncommon to see in a gym and are very useful for a lot of players.
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00:00 Intro
2:51 Nutrition is Everything
6:47 Simplicity is KEY
9:16 Consistency
13:59 Planned Pauses
17:15 Bulking
23:02 Conditioning v Fat loss
26:45 Performance Training
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In this show:
00:00 Into
2:19 Conditioning
8:10 Strength Work
11:54 Skills
16:19 Game Time
21:03 Dogma Still Exists
24:36 The Higher Level Has Higher Stakes
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In this show:
00:00 Intro
2:17 Visualization
3:37 Pre-Season
7:19 Why is this
12:27 How this looks
14:1 Improvement
16:38 What makes a player better?
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We’d love a 5 star review, or a comment on YouTube - those things help out massively!
Links for Ari:
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Today we’re going to talk about the unnecessarily complicated realm of speed for rugby, why you all need it and why you might be getting it totally wrong!
On this podcast
00:41 Why you need speed
4:12 Speed or Strength
6:32 Speed in the gym
7:32 Weighted Sleds and Deadmills for Speed Training
9:10 Hill Sprints for Speed
11:31 The Secret to Sprint training
14:12 Tips to keep getting faster
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Today’s Rugby Muscle Podcast has the Pod’s favorite recurring guest and former cohost Alex come back as we explore a discussion on the Elite athletes of the world, and why you as a non-elite athlete might not what to learn from them in every way.
In This Show:
1:50 Percentage of elite players
10:05 What elite athletes do
11:18 Take away from elite athletes
17:23 Elite players mindset
25:27 Elite athletes coaches and discipline
35:23 What we don't see
49:11 You don't need to be the 0.001%
54:25 Real athletes and principles
Please support the show by sharing it with your friends, giving a 5 Star review and using the links below!
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As an athlete who wants to get bigger and stronger, it’s natural to look to bodybuilders and powerlifters… the thing is - you probably shouldn’t! At least not to the extent that many do.
This video goes into the overall need for strength and muscle for rugby and why you must train differently as an athlete to bodybuilders and powerlifters!
On this podcast:
00:38 Intro
02:04 Bodybuilders, Powerlifters and Rugby Athletes
3:06 A great analogy
3:59 Exercise Selection
8:37 Exercise Execution
13:24 Rep Ranges
17:54 Progression
21:10 Year on year improvement
24:48 Conclusion
28:22 Motivation
More on Rugby Muscle:
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Here is the new revised Rugby Physical Preparation Pyramid… exactly what you need to train for rugby performance!
In this video I go into where I was wrong, what I changed and why this new one is better:
0:25 I was wrong
1:40 The New Rugby Physical Preparation Pyramid
3:07 Why my bias made me wrong
4:54 Overcomplicating strength and hypertrophy
8:00 Get Big, Get Strong
9:28 The base of the pyramid
10:25 Aerobic Capacity
12:59 Movement Control
17:15 IMPORTANT long term training points
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How much should you squat? or bench? Or Pull Up? or push press?
Let's look at how STRONG rugby players should be...
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Today’s Rugby Muscle Podcast see’s Tj joined by the incredibly knowledgable Matt Vickery @jump.throw.lift - the guys discuss all the different things they’ve learned, their influences and how to get the best out of all different kinds of rugby players.
We’d love a 5 star review, or a comment on YouTube - those things help out massively!
In todays episode:
- Matt’s background in rugby and strength and conditioning
- What’s missing in the landscape of S&C from what you see?
- The importance of sprint and power work for older athletes in particular
- How do you differentiate training for older/younger athletes
- Different techniques for rugby “game speed?
- Do athletes need “advanced training techniques" as the get older?
- Are there some 1 off changes athletes can make that will have the best payoff universally?
- What’s one sentence that could define your overall coaching philosophy?
More on Rugby Muscle:
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THE Rugby Conditioning Guide
Rugby Muscle Elite 1on1 Coaching
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7 Sins of Rugby Strength and Conditioning
https://academy.rugby-muscle.com/7-sins-of-rugby-s-c
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freqency upside strength rugby renegade garage strength rugby podcast
- Italy rugby rising with u20 and 6n success - are you seeing it?
- Your approach to S&C with the Bears (I notice a lot of heavy barbell lifting)
- What is rugby specific Speed about and how do we train it?
- Primer sessions for rugby
- How do you differentiate older/younger athletes
- Do you use extra sessions with particular athletes that need it?
- Pre training Screening Process for rugby
- How has grappling influenced your coaching? Or is there something from Judo that rugby players could do better?
- Do you use meditation with your athletes?
- Are there some 1 off changes athletes can make that will have the best payoff universally?
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Today I’m joined by Keir Wenham Flatt of Rugby Strength Coach and Strength Coach Network.
We discuss his current working life and how he got there before getting deep into the questions listed below.
This was a great chat and I think you’ll really get some penny-dropping moments, if you do, please give us 5 stars, comment and subscribe!
The questions:
If you had one rugby rugby player to coach who had a decent background, but wanted to go to the next level - how would you approach coaching him?
Where is the s&c industry going wrong? How can it improve?
What’s the biggest misconception about S&C within sport?
How have athletes of all different sports changed your thinking?
Has your BJJ influenced anything about the way you view rugby Or training?
Are there some 1 off changes athletes can make that will have the best payoff universally?
Could you describe your overall philosophy in one sentence?
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Today we’re building on last weeks video about keeping playing rugby as you get older.
Ideas on how to progress, avoid injuries and keep on going!
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Questions:
- How to recover from a very demanding rugby game and when to start training rugby or gym?
- Can you improve your rugby just doing full cleans, power jerks, squats and deadlifts?
- Help staying on track while on vacation
- Can you do a weighted squat jumps video or any other video for explosiveness and driving power? I'm trying to work on my explosiveness and driving power since I tend to get driven backwards. I don't have a sled or anything, just a conventional weight room
- Thoughts on carb loading the day before game day? Body comp effects in the long term?
- How would you change your conditioning work to get ready for 7's?
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In this Podcast I’m joined by Dan Cottrell of Rugby Coach Weekly, a fantastic thinker about all things rugby.
We go off on the deep end in this one and get stuck into why rugby players play the game, what happening to the game and what you as a rugby player or a coach can do about it.
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This video discusses the approach you must take to keep playing rugby as you age.
Whether you want to continue playing at your best, come back to the game, keep improving as you get older or just play some vets rugby… this video will give you 4 big tips to help with your training to do so.
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Academy Rugby Muscle for all your needs!
Questions:
1. How to bulk up without getting too fat and slow?
2. I'm currently doing a powerlifitng program until May, should I change to olympic lifting for explosiveness?
3. How do I deal with shin splints?
4. How can you get insanely fit for rugby?
5. Which guest are you most excited for?
6. How do you work on form for snatching without a personal coach, also complex movements?
"I am a rugby player obviously and I practice in phases . So right now I am in Phase one which is hypertrophy. And sometimes I don’t know how many reps I should do. I know hypertrophy is between 8-12 reps. So when should I do 8 and When 10 , 12?
There are some exercises like pull ups that I can’t do 12 repetitions of yet ."
This podcast is the full answer.
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In today's video we discuss the top 3 things that you should be focussing on when you're in the gym to try and improve your rugby game
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Tips for those asking about how to train for their position in rugby, if you actually want to get BETTER rather than just do stuff, then this is what needs to be done
Rugby Physical Preparation Pyramid
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Hypertrophy training is seen as the be all and end all of a lot of folks' training, but why do rugby players benefit from gaining muscle?
There's some obvious reasons, some not so obvious reasons and an overlying concept that you need to understand if you want the best out of yourself and your training!
More on Rugby Muscle
PLAYLIST: HOW TO GAIN MUSCLE FOR RUGBY
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Today's podcast is a bit of a team therapy session for everyone involved with Rugby Muscle as we discuss the Ego, Perception, Reality, Truth, Identity, Performance and more...
If you enjoyed this one please give it a thumbs up, review and comment
Yes, we're aware that Harvest Moon is a song not a band, things got confusing, KING Harvest has made the playlist.
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Support the show (http://rugby-muscle.com)
Podcast with Doctor Yusef Smith
5:33 One the main reasons I've got you on the the pod is that you seem to have accomplished a fair bit, in a whole bunch of diverse realms - what 2/3 things would you attribute this to?
15:05 Was becoming a Doctor the hardest of those accomplishments? Why?
34:05 Medical Doctor shifts are notoriously the hardest possible to keep up with. Can you speak to
34:20 the absurdity that those we are relying on for our own health, life quality are the ones we are subjecting to this?
37:00 How you've managed to keep your head above water and run a separate business (and more) in this time?
41:00 What tips would you have for people who struggle to find the time to fit in their training and/or their downtime?
50:15 Now, there's a lot of self-experimentation that I've seen you do - Where does the desire for these experiments come from?
52:35 How do you prevent the experiments from turning into shiny-object-syndrome?
53:07 Which experiment have you found to be the most valuable?
1:00:36 What does health and fitness look like in 20 years time - will you be involved?
1:09:30 What's 1 song everyone needs in their gym playlist?
1:10:47 . How can listeners get in touch and follow you?
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John Clark joins the Rugby Muscle Podcast today to discuss his journey that has taken him from serious rugby player to UK's Strongest Man to Ironman to now running 48 marathons in 48 days in 48 different counties...
We discuss his rugby enjoyment, his performance mindset, how this is for his ego and how he keeps the balance with these goals that might seem incredibly overwhelming as well as the importance of a coach.
2:00 Talk me through your journey into strongman, how did you get into it?
10:23 What lessons did you learn from strongman that helped your game?
22:40 What prompted the change of focus to endurance?
29:18 How did you deal with the ego side of things? losing strength which would've been part of your identity?
35:35 Fear of failure
50:20 What fuels this desire to train for these events? clearly motivation isn't an issue, how do you stay so "dedicated"
57:50 What are you long long term goals for all this stuff? Just to be THE hybrid athlete?
1:00:07 What does the fitness industry look like in 20 years time - will you be involved?
1:17:52. What's 1 song everyone needs in their gym playlist?
- No easy way out
1:19:40 How can listeners get in touch and follow you?
Follow John on his journey and donate
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More on Rugby Muscle
Big Booty Mix (w/ Download link)
3:05 Tell me your story of how you ended up in France doing s&c
8:42 Background in boxing
12:29 personal training lessons 16:27
16:27 Getting buy in from players
20:10 olympic lifting for rugby
21:40 Education for their athletes
26:50 Is full contact necessary - how do we improve these things?
30:40 old school rugby
34:36 his S&c programming
45:30 How much has your boxing background influenced your process as an s&c coach
56:10 What does it look like in 20 years time - will you be involved?
59:25 What's 1 song everyone needs in their gym playlist?
1:01:51 How can listeners get in touch and follow you?
More On Jack
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In today's podcast TJ and Alex discuss things that rugby players can learn from their powerlifting counterparts, not just with their strength and conditioning, but with their approach to rugby training as a whole.
We really think you can take a lot out of this episode.
2:10 What does powerlifting do really well we can learn from?
5:00 Consistency with training (and goals)
15:21 Identifying inefficiencies
17:36 Different aspects of performance
21:00 Performance goals and markers
27:26 Periodization
32:36 How hard does training need to be?
39:20 Plan
Here's the playlist - Create Your Rugby Strength and Conditioning Program
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8:30 How have you been handling the Pandemic with your athletes - any big changes?
10:07 What are some dietary considerations athletes need to make as they get back into sport?
12:45 Eating on a schedule
17:12 Water chugging to stay more hydrated
19:15 Protein needs for rugby players
22:40 How do you deal with athletes who want to get in shape but don't like tracking their food?
39:55 Do you prefer athletes to change their calorie intake on training days vs non-training days? and why?
46:20 Any new/stupid diet industry nonsense you want to vent about?
51:50 What does the perfect meal look like?
53:32 What does sports nutrition look like in 20 years time - will you be involved?
56:23 What's 1 song everyone needs in their gym playlist?
58:30 How can listeners get in touch and follow you?
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Today Sean Seale comes on the Podcast to reframe your thinking behind energy systems, and training - a fantastic, insightful episode. Enjoy!
08.36 Where are you at in the season with your guys? Whats handling Covid been like?
17:35 With guys getting back to rugby, what are the big mistakes they are likely to make?
27:50 Why do people think rugby is anaerobic? Is a solely anaerobic activity even a thing?
39:00 What are mistakes that STRONG guys in particular?
44:40 What about conditioning for weaker folks?
55:27 What are some differences in the way we can condition individual athletes vs teams?
01:03:43 What does S&C look like in 20 years time - will you be involved?
01:06:33 What's 1 song everyone needs in their gym playlist?
01:07:10 How can listeners get in touch and follow you?
More on Sean Seale:
https://upsidestrength.com/
Upside Strength Youtube
https://www.youtube.com/channel/UCJar_A9YriGU0wwdecioQbw
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https://www.instagram.com/upsidestrength/
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Today we have Keir Wenham-Flatt, a huge influence on me as a coach. He is well known for challenging the system, so much so that he’s out creating his own system which you’ll find in the links below. We had a good chat on where rugby strength and conditioning is flawed, the kneesovertoes guy and why he’s successful, and what YOU should be looking at to improve your performance.
2:56 People know who you are, but any cliffnotes
7:35 The coaching process
12:40 Kneesovertoes guy and Poliquin
15:15 What are the glaring holes that amateur players miss in their s&c?
26:51 Why does the Bronco suck?
33:32 Why are the All Blacks good at rugby
37:50 Have you worked with amazing players that just sucked in the gym?
42:40 Are there guys who work great in the gym but aren't as good on the pitch?
48:10 Rugby's First Principles
55:34 What does S&C/rugby like in 20 years time - will you be involved?
57:05 What's 1 song everyone needs in their gym playlist?
58:48 How can listeners get in touch and follow you?
More on Keir:
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Alex Viada is THE man, this episode was a fantastic insight into building the strength and engine of legend, but also, just on being better and happy.
10:45 Talk about your background and why you decided to pursue these sports
4:00 Elite numbers in lifts and what they mean?
7:22 What are some tips you would give to a person wanting to get into marathons all while staying strong and making consistent gains?
12:19 I think this massively applies to rugby - aerobic sport with 5-10 second bursts but 90% spent walking, jogging.
13 :55 Aerobic work and it's benefits for training?
23:25 What’s the biggest misconception people have about hybrid style training?
25:30 Crossfit professionals
31:4 How much does heavy lifting help ultra running?
33:12 Also what was the heaviest you've been competing in one of these races
34:05 More tips for larger athletes develop their aerobic system?
39:45 What are some dietary adjustments that must be made to fuel the type of training you do, compared to a purely strength or purely aerobic program?
43:52 What do you eat on a normal day vs a training day?
46:05 Carbo loading for athletes
48:25 Recovery must be at a premium doing what you do, what are some of your favorite active/passive recovery means?
54:09 Genes?
59:19 What does it look like in 20 years time - will you be involved?
1:01:44 What's 1 song everyone needs in their gym playlist? Stone Cold Metal
1:02:14 How can listeners get in touch and follow you?
More on Alex Viada:
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This week's video is from the Rugby Muscle Academy, guiding you through the question of alcohol and progress. Does beer really ruin your gains? short answer is no, this is a guide on tactics of how and why you could do it.
For more videos like this, a complete follow-along training guide and nutrition to be the best rugby player / athlete you can be check out
https://www.rugby-muscle.com/team
More on Rugby Muscle
We've got something a little different here.
Sports performance expert, biologist, chemist, Evil Genius and consultant to IFBB pros, olympians and athletes.
1:25 How did you become the consultant you are today?
8:16 Steroids vs PEDs
12:00 Rugby and safety
13:45 WADA are obviously the big pioneers of anti-drug, why are they wrong?
17:21 Safety with Testosterone and Steoids
21:35 Safety with TRT
28:03 What about SARMs?
33:00 "Safety" with collision sports
36:13 Aggression for rugby is a good effect of steroids?
40:14 What about kids or even adults, before they make the pros? Does it stay in their system?
41:50 You hear rugby is a skill sport, so won't really be helped by drugs - what's your opinion on this?
43:43 Lots of guys claim that they took it and it made them worse?
47:00 Level playing field
49:50 Rugby players that have tested positive almost all seem to be amateur? Is that because they are just recreational bodybuilders? or because pros are smarter?
59:20 What does it look like in 20 years time - will you be involved?
1:00:56 What's 1 song everyone needs in their gym playlist?
1:01:56 How can listeners get in touch and follow you?
More on B. Chavez:
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Today we are revisiting the Rugby Strength and Conditioning Pyramid.
Discussing why this was created, who it will help and how it solves for ALLL the common mistakes that exist within rugby training.
More on Rugby Muscle
2:09 WHAT IS TEAM RUGBY MUSCLE
11:59 Are you able to explain myo reps? .
16:17 Views on missing a session if it lands on a rugby day - example: Agility tempos on same day as rugby training, which was mainly conditioning and skills?
18:33 Any recommendations for a strength program to improve squats?
21:42 Any tips for make time go faster?
22:44 Best sleep tips? My sleep tends to suck!
26:43 Tips, do’s and don’ts for training and playing for older players (47)! Cheers.
28:47 Thanks for accepting me. Looking to put on muscle without loosing conditioning. I'm back row and 31 coming into my later years but sitting at 83kg want to get up to 90 without loosing my work rate /tackle rate
31:47 A/ I want to increase my “recovery rate” and keep it up when the gyms switch on and I go back to concentrating on weight training. I went fat and lazy over Xmas for 2 months, I’m doing easy 5ks 5 times a week just to ease me back in. I had been doing a session a week of 8x 45sec 80% runs with 90sec return to start - up an incline. Should I go back to doing that and can I do that twice a week while getting back on body weight circuits and 5ks
34:45 B VO2 max... what is it, is it useful, can I trust my watch?
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Dr Melissa Davis from Renaissance Periodization and BJJ world fame comes on to discuss how we actually IMPLEMENT a new diet, or any change. Discussed here are common diet and habit mistakes and real, valuable ideas on how you can change
6:50 When looking at fat loss, why is habit-formation spoken about so little?
8:25 Daily habits
15:50 Outcome vs Process vs Learning goal-setting?
19:23 Time-Constrained goals
26:30 Tracking
32:50 Where do people "fall off the wagon" most often? Why?43:20 Can people tie these into their identity as a positive? Are there negatives too?
47:38Your best 1-3 tips for anyone who wants to start a new habit today?57:28 What does it this area look like in 20 years time - will you be involved?
59:26 What's 1 song everyone needs in their gym playlist?
59:44 How can listeners get in touch and follow you?
More on Dr. Mel
@regressive_underload
Finally Get Sh*t Done eBook
https://renaissanceperiodization.com/evidence-based-habit-building
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Jonny from Propane Fitness comes onto the Podcast today to talk about his IPF world powerlifting experience, his enjoyment from competition, his motivation, and how he lost it. He also gives an insight into how he gets very busy people who are short on time into amazing shape
Questions and timestamps:
0:00:09 Journey into powerlifting, how did you get started?
0:00:20 How did you approach qualifying for worlds?
18:30 How did you deal with the fallout - fitness menopause?
28:24 How did you relight the fire and become back into the groove? (looks like you're back into powerlifting)
32:33 What does your training look like now?
37:40 You work with a lot of really busy people. What are your main focusses on?
40:10 Time in the gym
47:12 Macros
54:24 What does the fitness industry look like in 20 years time - will you be involved?
01:00:00 What's 1 song everyone needs in their gym playlist?
01:01:01 How can listeners get in touch and follow you?
More from Jonny and Propane Fitness
Propanefitness.com
@propanefitness
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Today's Rugby Muscle Applied is the final installment of the rugby muscle Applied programming series.
You'll get a look into why you need to be more specific with your training, not matter what level you play at or aspire to achieve
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6:08 At this time of the year and with no exact date for when rugby will be back is it better to just follow a power building program to put on size and then light cardio or is it better to be doing a more rugby specific program. ???
12:45 Two for ya. 1. with summer coming sooner than later....what is your one go to exercise you'd suggest for a mix of rugby and looking good on the beach?
17:10 If you could do one speed session only once a week (because I haven't got time for anything more) what would you do?? Varied sprints?? and as always thank you!
21:37 What were you biggest take aways from the chat with James Hoffman?
27:49 Also, who do you think the next Irish 10 should be?
30:59 Recently found the podcast on spotify, starting fro back in 2014/ Effective training to build strength, enhancing game performance. Hungry to progress from where I am just now and train smarter.
32:59 I read the article on the site about HICT and am interested in trying it out. How would you set up a HICT workout? How would you incorporate it into your regular strength and conditioning training?
36:00 Will Daniel getting leaner while increasing weight week by week. I am stuck at 163 pounds for the last couple months im a constant faster and usually am on a omad (one meal a day) diet but i am looking to increase that heading into this summer.
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Today's podcast is a bit more of a candid chat with TJ and Regan Phillips of Regan's Rugby Strength and Conditioning.
It's a bit all over the place, but this episode is more of a catch up with our lives than anything else... would be awesome if we got your feedback on this one
Regan's Website
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Today's Rugby Muscle Applied looks at how you can progress your training week to week.
Training should not just be one week where you aimlessly do the same stuff, nor should it be progressing in every single way possible.
This episode explains explains what you need to be doing
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Q&A - "Lean Gains" is it a good approach? How to work conditioning into a strength program and moew
6:05 Getting lean without losing too much muscle.
10:50 How do I work conditioning in to my strength training.
15:10 As someone is trying to get leaner and get bigger personally, what are your thoughts on a "leangain" vs traditional bulk/cut, bulk/cut as an approach for overall #muscle gain.
23:00 Any good mobility and stretching sessions you can recommend to help Improve athleticism cheers
30:25 I’m trying to lose fat. My carbs and fat are low, sometimes I’m feeling more tired than usual. But I want to improve different aspects on my training. I would like to add cardio and rugby skills. How can I manager and do all of it with good energy?
33:30 Question for the community: If you think you have strained something in your foot do you go to a Physio or a Podiatrist?
36:28 I lack focus, lack consistency lack knowledge. I wanna know how much wieght I must put on, how much weight I must lift as a half back, how fast should I be how many times In a day, a week shoud I be training. I wanna build mucsle at the same time be faster is it possible?
40:07 Well, I have a hard time filling out my chest and arms. and I feel like I am lacking in that department. Also conditioning. big time
45:14 Oh one question if there's time at the end: is there anyone you've come across recently on the Gram putting out good content that's worth a follow?
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Today on the Rugby Muscle Podcast Dr James Hoffman comes in to talk all things Athlete Training.
Expect to understand why you need a needs analysis, why "strength and conditioning" as well as "recovery" is not what you're being told it is and how to really make meaningful progress as a rugby player.
James's Books
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For today's Rugby Muscle Applied podcast, you get to discover what should go into your rugby training week.
WAY TOO OFTEN athletes just immediately throw themselves into schedules that will never work and are unnecessary!
The other problem athletes run into is that get constantly fatigued and burnt out from the training they do.
This guide will explain to you how to implement a schedule that will allow you to make optimal progress
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4:13 Tj what was your thoughts on that match last weekend? And then the subsequent minimal changes to the starting XV?
14:46 And any tips on fixing quad tendon pain?
27:26 We get randoms from time to time but never seem to be able to get them to stay. Also I've noticed alot of bad habits they carry over from football. Did you have any bad habits? How did you overcome that if so?
34:29 Top 5 countries in the moment. Top 5 most values players
36:56 Hi tj, 33 yr 5ft7 104kg. Amateur rugby player. My last bronco time 5.38, best 100m 15 sec. My problem is in my club I cover wing centre and prop, anywhere basically, I'm having mobility issues in middle area at the moment, hip, groin, top of quad, lower and, cant seem to shake it. Any advice on best training for multiple field positions. Also with training for various field positions I'm picking up one injury after another, it all off now till sept over covid so I have time
42:17 I know you're not a big fan of testing for the sake of testing, but what are some indicators of improving movement control and core strength/stability from the pyramid?
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All Ireland league prop and Rugby Muscle Elite Athlete Daragh features in today's Podcast in a bit of a candid edition, where his athlete check in was recorded for you guys to see, listen and learn. This episode sees us discuss his training over lockdown, changing clubs and build out a plan going forward into next season
1. 2:00 Background for the year, before Lockdown
2. 5:25 Conditioning work that paid off
3. 9:42 Tempo fitness feedback
4. 10:02 Bodyweight work feedback
5. 13:53 Training before the second lockdown
6. 15:49 Motivation to stick with the program and diet
7. 23:02 Building out the plan
8. 26:55 Building out the diet and nutrition
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Support the show (http://rugby-muscle.com)
This episode of Rugby Muscle Applied completes the Hypertrophy series.
We look at special techniques, why people often use them wrong, how you might be able to use them when you need. And there's a final look at focus, exactly where you mindset needs to be when it comes to the process of gaining muscle...
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PUT RIGHT TIMES
2:25 While still in lockdown with no access to a gym, very limited equipment and with horrendous weather to contend with there are some of the drills I’ll be putting in to my sessions but there are quite a few that will need to wait until I can get my hands on equipment. In general though can I ask, how can you keep up motivation for keeping training when there is no definitze return to rugby outlined? Or even dates of when we we can look forward to gyms and sports facilities opening again? Is it worth taking the time off to rest and recover now or should I be out on runs to keep a base level of fitness? I know games will return to grassroots level, just no idea when. For context, I’m based in Scotland and my last game of rugby was March 14th 2020 days before the country was put in to a full lockdown. Since then we had a brief couple of months with gym access and a return to training with no contact, 2m distancing and limited sharing of equipment.
20:10 32yrs old, looking to put on 5kgs not just for rugby but life. Tall skinny guy 88kgs, I get put off easily at gym when progressing is very slow and others are building. Guide on mentally go forward, learn more nutrition (things you don't like to eat like pasta for example how to go around etc), plus how big of a meal you need to eat time.
29:23 I’m 24yrs, 6ft, 92kgs from NZ and play as a loosie. Due to a couple injuries and the pandemic I haven’t played in a while so I want to pick your brain as to what objective performance measures a loosie should be aiming for - specifically 5km time, 100m sprint, squat, bench, dead, power clean and whether you’d recommend measuring something else when looking to improve a loosies
performance?
37:20 Thanks for adding me, strength training for neck and shoulders for scrummaging please??
40:15 On winter gym session block, when i'm getting sometimes to the 5th set i'm gassed out....lower the weight overall a little (which I usually do the 3rd and 4th set pretty well) or do you think I don't have enough energy in the tank??
44:18 With warmup i'm pushing about 1:30/1:35 max in the gym....sound alright? I do like Also just
wanted to say now that I've reread and relistened to what you say about just how hard it is gain a few extra kilos of muscle....it's really not an easy thing to do....and it takes time!
46:35 Love that sprint advice and the idea of using slow mo to assess shape. To bulid a bit on my question - I s'pose I'm looking to see what you would say is adequate strength and adequate cardio for a loosie. I'm keen to work on my weakness but I'm unsure as to what I would consider as more of a weakness. Hope that kinda makes sense.
49:45 What are some things that: A) you've changed your mind about,
And B) doubled down on, In the past year?
Fasting or body composition for rugby?
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Guy Thompson has had one of the most interesting Pro Rugby Careers you will find. A unique, versatile back row who now plays with Ealing Trailfinders after spending 7 years in the Premiership with Wasps and Leicester Tigers.
Today's Rugby Muscle Podcast goes into the career of Thompson and highlights many things that gets looked over by those seeking a career in the sport. Enjoy.
2:32 How much are you looking forward to this opportunity with Ealing?
5:33 Talk me through your time climbing the ladder of English Rugby 1 by 1. To me, it's by far the coolest part of your career and barely mentioned. How did you find the yearly transition?
30:20 Which league had the biggest jump in standard and how did you manage that?
34:22 Man of the Match against Toulon
39:35 Do you think that shaped you for your career that was to come?
46:26 You're not the biggest 8, but it works - what do you attribute that to?
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Today's Rugby Muscle Applied hypertrophy nutrition
How you should eat for Muscle Gain, discussing the 2 main types of people, why bulking isn't what you think it should be and your priorities.
Of course we talk about protein, carbs and fats too.
It's all laid out in today's Podcast
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Zachary Bart
I’ve always believed that wrestling/grappling is the best experience to simulate the contact portion of rugby. Does anyone have any drills they would recommend or have used that incorporates wrestling & grappling into rucking/tackling. Even just overall body movement?
Jeena Ann Jacob
How can I build my strength to be that untackleable person on the field and is there a way to improve speed at home if currently I do not have access to a field/ gym to train.
Adam Neal
Would full body session be better than the classic legs ,arms for gaining muscle mass. I’m 105 kg 6,3
Patrick Notaro
Hey Tom I just started playing in college and one of our coaches gold me that the Olympic bar deadlifts are more harm then good and to take them out of our preseason lifting programs. I was just wondering what u thought/if this is true
Mr Johnston
Thanks for answering my questions. Given that I'm relatively well rounding i've taking your advice and have decided that acceleration and change of direction is going to be my main work on in order to get really good at it. So going back to my original question - putting aside the pitch work (which i agree is where speed is built) - would concentrating on balancing out my squat/deadlift discrepancy actually help with my acceleration and change of direction to any significant degree or should I focus on other things?
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Because there was no Q&A recorded this week (with TJ in eye hospital), you get a repost of a BUMPER episode and an important conversation about fitness testing for Rugby players
Today’s Rugby Muscle Podcast has old time OG Alex joining Tj to discuss all different types of testing, why they are done, why most are stupid, and what you can do to take advantage of the tests that you do.
A massively comprehensive guide for the player and the coach on what you should be doing with your testing.
More on Rugby Muscle
Support the show (http://rugby-muscle.com)
Support the showQuite the casual Rugby Muscle Podcast today.
5 Star Reviews on iTunes and Spotify Screenshots and Subscriptions still appreciated
Transformation Article and episode:
https://rugby-muscle.com/transformation/
https://www.youtube.com/watch?v=Qkrs_F4Lm6E
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Mr Johnstone
- You mention 'glaring weaknesses' but I think the issue with a lot of players, including myself is that I don't actually know what my weakness is. Im pretty well rounded for my level of rugby, and have a few areas where I suspect I could be weak, but don't know for sure. I know you will probably say 'it depends', but a discussion about some simple performance parameters might be useful.
Jeremiah L
- I'm a rugby player in France and I'm looking to get in the first division in Spain next year. I've been trying different workout splits but I'm still asking myself: What is the best workout split for a rugby player? Should I work out 4 times a week or 3 workouts are enough ? I'm currently working out 3 times a week (Monday: Strenght / Wednesday: Hypertrothy / Thursday: Power) <--- Each workout is in full body. I'm thinking about training in this way : Monday: Upper (Strength) / Tuesday: Lower (Strength) / Wednesday: Upper (Hypertrothy) / Thursday: Lower (Hypertrothy). What do you think ? Should I stick to the first option?
Mr Johnstone
- Currently following your advice and going big on the low intensity cardio, and agree with you that its very unnatural and it feels like im doing nothing, especially since I've always tried to kill myself when I train. Do you think that including a full blown killer anerobic running workout once a week will supplement the aerobic work, or actually take away from the benefits of the cardio due to increased stress etc? Im missing the feeling of blowing out my a**e to be honest.
Hamilton Beau Bone
- Here's one for you, i've noticed on some of the upper body days (even after a good warmup) that all that blood in my arms kind of gets stuck if you will?? It's happend maybe twice now recently...itt's like they're inflated buuut I need them to deflate a little bit so I can continue on etc...Hope that makes sense!
Joseph Edwards
- Any tips on training tackling solo or is it even possible 😂
Simon Dickson
- So to reclarify my question from before: I’m a 6ft 6, 96kg lock. Good at speed, fitness and athleticism and jumping in the line out. I’d like to be a more powerful scrummager and a better lifter in the line out. What kind of training programme should I focus on? In lockdown in London so looks like no games anytime soon! So lots of time to home gym (got barbells dumbbells kettle bells etc, bench, squat rack etc)
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Really giving you everything on this one as a full fat loss nutrition plan is laid out and explained.
The rugby fat loss struggle.
The plan to solve it
The mindset needed to success
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Nick Hanson - I’m a college rugby player and just always looking for better workout regimes, training drills and etc.
Locky jay- training differences between league and union
Rob Brown -As a 40 year old guy, I want to learn how to stay strong and mobile as I play veteran rugby.
Napoleon Santos - looking to up my fitness level. bodybuilding is nit in my agenda. but I would like to be/appear more rugby fit.
Jelle Otter- With a high metabolism, I am always struggling with keeping the build up mass. So looking for the ideal combo of high interval cardio and maintaining/building muscle mass. Since I am a not the most tall flanker, weight is key.
Real Maz- How can I be more explosive on the rugby field?
Kyle Danilczak- Tips on training mid season when you are fatigued and sore?
Nick Hanson- I’m working on getting my speed back and right now doing Weighted Sled Hill Sprints along with a lifting sessions devoted to legs every week which includes Power Cleans. Squats, Weighted Step-Ups and Single Leg Squats. Is there anything else I can do to help build back up my speed?
Simon Dickson- What place would you say there is in rugby for kettlebell training? How useful are kettlebell swings for rugby? I don't tend to see professionals using/talking about them much- why is that?
if I’m at training twice a week, getting good cardio in there. With three other days in the gym, what would a good workout be for a lighter weight second row looking to get stronger?
At the moment I am in a hypertrophy stage of training, are kettlebell HIIT workouts worth my time at the moment? Or stick with the barbell? Thanks!
More on Rugby Muscle
Today we will introduce the ANNUAL PLAN aka the Macrocycle and discuss why you need to plan your training. What to include in your plan and why. And then finally run through some examples so that you can wrap your head around it all.
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Questions
Iain Kennell-Webb
How can I improve my nordics at home? Currently can get to about 45-50 degrees or so on the eccentric before going down.
Hamilton Beau Bone
Have started weighing myself this past week, (also since you answered the belly question i've been eating slightly smaller portions) but i'm at 84 kilos today...my numbers in the gym keep going up...which is good...but I do want to be around 88-90 kilos....just not fat...how do we accomplish this??
Zak Banner
need rugby conditioning
Joe Krinks
looking for specific conditioning and training ideas for playing flanker
Henry Leef
Thanks Tom Jankowski I play hooker/prop and I’m mainly looking for some position specific conditioning and also new ideas and ways to improve my overall acceleration and pace. Cheers.
Findlay Conrad Crosier
I’m looking for rugby specific strength movements and lifts, especially those my players can do at home with minimal or no equipment.
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Christmas Special - Top 5 Things from this year - Let me know your thoughts!
The top 5 things:
I grew my hair
I came up short with my ambitions on Team Rugby Muscle
Covid Happened
I made more gym progress in a single year that ever before
The Podcast grew bigger than ever
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Questions
Sean Reynolds
How do I keep the body guessing?
Fitlete Nation
Who are the flat earthers of the fitness industry?!
Iain Kennell-Webb
On the 200th episode pod (congratulations by the way!) you mentioned loading 6g/kg of carbs before a game. Should this instead be a daily target to always be loaded? Or is there added benefit in the muscles being somewhat depleted for training then full of energy for the game? For this I'm assuming one can fit 6g/kg of carbs into daily calories/macro targets.
Corie
I'm 32 been playing rugby for 12 years now in the pack. I'd like to continue playing good rugby til old age takes its toll. Been listening to the podcast on castbox for a few months not sure how to leave a 5 star review on it. Anyone know how? Biggest thing I've taken away from your podcast so far is don't believe the hype. Would you suggest any circuits I can get away with at work? I work a 12hr shift just wondering if this would be beneficial. I keep some small equipment close like strongman brute bag, kettlebells, dumbells, bands, perfect pushups, and angles 90 grips.
Hamilton B
I'm looking to put on about 4 kilos (of muscle) in the next few months sooo we shall see. I really didn't think I was eating too much....Hmmmm how to balance that is the question no?? even if my goal is to gain a couple kilos of muscle (3/4) over the next few months would be great, then I need to only eat enough to feel ok and smart** but not overdo it?
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Support the show (http://rugby-muscle.com)
Support the showHo ho ho
Today's Rugby Muscle Podcast brings you the top 5 things you should potentially look into buying this Holiday Season.
We look at cooking equipment, home gym equipment, rugby balls, weighted balls, supplements and more!
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The Rugby Muscle APPLIED Series of Fat Loss continues with Fat Loss 102. In this episode all the different methods of training that you should be using for fat loss are discussed. It becomes a lot more nuanced than you would think.
- High vs Low Intensity.
- How Can It Be Done?
- Times It Should Be Done
- Why most fat loss sessions are a waste of time
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Beatriz- What Should I eat pre and post training? What is the best way to gain muscle? I mean, does this matter too much? What’s better options for pre training? carbs/protein/fiber??? What is more effective?
Marcus wood- I've been following your podcast and YouTube channel. I'm an Talent ID rep and looking to learn more about rugby S&C for players I ID. Are HIIT workouts good for youth rugby players?
Hamilton Beau Bone - Here's a few: should all of the weights/exercises I do be explosive to some degree?? Been thinking about that a lot lately.... 2. I'm really now into my routine of getting a good session in the morning and everyday is better. On the days I do take a day off but still want to do something (banged up or just a bit tired or just chill) I think you said a 20-35 minute jog is just fine yea?? Lastly, makes me feel embarrassed a wee bit to ask, but usually when I finish my evenings I look down at my belly and i'm just wondering where it came from....because even with a hard session in the morning...and eating well...does this mean I'm possibly overeating even if it's healthy?? Sorry for the long questions!
David Tompson- Ola TJ, I’m looking forward to a good display of parrots and coconut leaves How much cardio can I put in when in a muscle building phase if I’m aiming for 3 sessions lifting every week. I was going to put in a set of tempo sprints, a 5k and 30 mins on the rower in the “low” days.
Lloyal Gabriel- Been a longtime listener but first time poster. Ive been tossing up a return to footy for the past few months, and literally my first step was start listening to you again and now I'm keen! about me: Im a tight head prop played a high level for many years, I retired two years ago but have itchy feet again and want to get back to state that I can start preseason in January. Did some baseline testing last weekend. 1RM squat 210kg, 1RM Dead 200kg, 1RM Bench 165kg, bronco time 5min 42 sec. So strength is good but aerobic condition is terrible. Ive always lifted whilst not playing because I love the tin but have done literally zero cardio since retiring. Im 5ft 11 sitting at 130kg when I retired i was around 115kg. So two things I want to ask mate and I probably already have a fair idea of the answer probably just need to hear it again from you to reinforce it. re training: I work full time, not a big morning person so My training is mainly in the evenings. So in terms of training I've drawn up 4 full body sessions (1 exercise for chest, back, shoulders, arms, legs, 3 sets x 10 reps). PLus a little 10min burner at the end of each gym session. Typically train in the gym Mon, Wed, Fri and Saturday and two aerobic sessions per week 3-5 km runs steady state (tues & Thurs). - am I on the right track?
More on Rugby Muscle
Articles Referenced:
https://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/
This new mini-series in Rugby Muscle APPLIED looks into FAT LOSS. How to become a lean, rugby playing machine. Today's episode digs into the overall process
- Why we should lose fat
- Why are some great athletes a bit overweight
- Why most people treat fat loss wrong
- Fat loss nutrition, macros
- Other massively important factors
Questions
Warner Wyckoff
How can I improve my rugby IQ and improve my rugby skills during these shitty times ?
Stuart Luxembourg Logier
What are your thoughts on managing a gym session with athletes of very different abilities, ie. letting the competent lifters work away and focusing on helping the beginners, even if that means not having much input/feedback for the first set of athletes?
Eoin Sweeney
Since lockdown is back I want to put on some power (strength and speed) which will better me as a backrow player. I only have a multipurpose yorke 2002 gym, a 10kg dumbbell and a few knee resistance band wondering do u have any advice.
David Thompson
For an effective “beginner” is there any major difference between training to put on size or training to increase strength?training high weights low reps taxes the nervous system quite a bit - I heard - is it ideal to be training around 10-15 to allow more sessions in the gym
Charlie Nisbet
I can’t currently do a pullup and can do about 2 dips. Do you have any advice you could give to improve my pullups and dips but mainly to build muscle. I also have a suspension trainer that I can use for bicep curls etc.
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BOOM. We are 200 episodes deep!
200 lessons for 200 episodes, today’s Rugby Muscle Podcasts is just about facts, statements and tips to help on your rugby, fitness, strength, conditioning and physique development journey!
P.s
Let me know if you spot the 2 counting errors made (on purpose of course 😉)
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Questions
Aelias McHam
Thanks! What are some good lock specific workouts I can be doing to be become better at my specific position?
Tj
I'll answer this on Friday. But to give a bit of a spoiler - there is no lock-specific workout. There are skills for locks that can improve by being bigger, faster, stronger, having a stronger core etc and then you can go from there. What specifically about your game could you do better?
Mike Lowrey
Strength and Conditioning programs and nutrition tips. Consistency is stopping me now, due to my work schedule (working night shift as well).
Gage Gibson
Hey What should I do. My cafeteria serves terrible food, really high in fat, for example 34g of fat with 40g of protein and so much sodium. what can I buy and keep in my room without a fridge, that can keep my meals clean?
I’m at college and the food is so bad for me here. What kinda of packaged food can I keep in my room with out a fridge that’ll keep my diet clean.
Barcley Webster
Actually, taking a step back, and since we're back into lockdown in many places, what would be the "best" equipment to have for home training for aerobic and weight training? By best I mean what items would give a good foundation and range of exercises as we're not going to have unlimited budgets or space.
David Thompson
I’m just getting back into lifting weights after lots of years off. I need size, power, strength, the whole shooting match....
Should I be concentrating on just a few movements and build techniques and strength first?Eg start with 3 exercises per body section and just concentrate on turning up and working the progressive overload until I’ve seen a decent lifting gain before bothering with specifics for power or pure muscle growth.
Gracious Billy Jr Chirwa
which excise i need to do when i get back on pitch due to covid19?
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Hypertrophy 102 How To Plan and Progress Your Training To Add Muscle
We continue this series of Rugby Muscle APPLIED looking at HYPERTROPHY - how to gain muscle. This is once again valuable information explaining exactly what it is you should be focussing on with your muscle-building efforts.
- Why we plateau
- What really happens and how to push through it
- What movements/exercises you should be doing
- What rep-ranges to use and why
- Weekly splits
- How to consistently add reps to your training
More on Rugby Muscle
QUESTIONS
Matt Lowe
Is there any strengthening workout to help find that quick explosive out for a flanker out of Scrums ?
David Thompson
I’m coming back to Rugby after more time off than I played... I’m that old. I’m after getting into “survivable “ shape i’m doing what I need to do to avoid injury. I’m getting there with a base level of cardio and flexibility but need to start working on strength/size/ weight and speed. Here’s the question. Given we’re months away from match play, what training stages should I be looking to break the next 4 months down into?
Iain Kennell Webb
What was your go to bulking cereal? Are Cocoa pebbles like coco pops?! Can't get either up here, for a reasonable price anyway!
Barclay Webster
Have listened to a few episodes and found what I have heard so far very helpful. Physical - general overall conditioning and improve speed and reaction times. Mental - motivation to keep going when training on own
Aelias McHam
Meal prep tips and basics like how to effectively ruck and carry ball and stuff
Tyler Kugler
Want to achieve muscle growth. I struggle with catching bugs and getting pulled away from a strict program. Lack of knowledge about programming. I submitted a 5 star rating!
Barclay Webster
Following on from comments on a recent pod about elliptical trainer, I was thinking about getting a rowing machine to help with aerobic work (idea being to reduce stress on leg joints and engage upper body more). Do you think this would be a worthwhile purchase?
Gage Gibson
Well I got to fat over quarantine Im back down to 210 but I need to put some muscle and and get back to lock shape for my college season. Im looking for rugby designed workouts and ways to control my nutrition like a clean bulk.)
Lee Yun Escol Casinillo:
Is hyperthropy program important if you are already huge or has bulky muscles? If so, How many weeks of hypertrophy prior to competition in a periodized program?
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Hypertrophy 101 How To Gain Muscle Effectively - Rugby Muscle Applied
In this series of Rugby Muscle APPLIED we will be looking at HYPERTROPHY - how to gain muscle. Giving you real, usable information that you kinda need to stick to if you want to gain significant amounts of muscle. In this episode:
Why Hypertrophy?
Hypertrophy Concerns
Ok so what do we DO?
Why the basics matter
What the training basics are
What the nutrition basics are
Other stuff to make the magic happen
More on Rugby Muscle
Questions
RalleFlex - when your building strength, will you most likely also get a little bit of size with it ?
Iain Kennell Webb- What Guided Meditation apps/books do people recommend for total beginner?Just unlocked about 10-15 more minutes during my morning routine and want to see if meditation will suit me.
Yusef from PropaneFitness on meditation https://www.youtube.com/watch?v=H_4p3op-HUc
Kaedynce Tuttosi - Hey TJ, I just started listening to the podcast this week and I’m loving it! Do you have any advice on how to split your workouts? Lowers and Uppers day? Total body all the time? (Also if you have any workout ideas I’d be down to hear those too) Cheers!
David Thompson- In the UK it seems unlikely that they’ll be any meaningful club Rugby until next season. How would you break down the time between now and then, to get the most out of the time available?
More on Rugby Muscle
Articles Referenced:
https://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/
No Rugby For The Foreseeable Future?! No Gyms? Lockdown 2.0 - What YOU Can (& Should) Focus On In This Strange Time
For today's episode TJ runs through a perhaps much-needed perspective on what you can be focussing on as rugby appears to not be coming back any time soon.
This episode goes over what the current landscape is from a non-emotional perspective, what this REALLY means, how we can deal with it in terms of education, development and exactly what we can be doing with our training and foundations to come out of this strange time all the better for it.
Really hope you enjoy this one, especially as I'm writing in the 3rd person still 🙃🤫😉
Questions
Iain Kennell- Webb
What are some books you think everyone should read at least once?
Scott Atkins
Wondered if you could either chat about it in your next pod, or respond to me on here But atm I have a real bad relationship with carbs and would like your opinion on them. Especially in a muscle building phase. So basically. I was on a diet a year or so ago, to trim down, which meant I didn’t eat carbs prior to working out (well very little anyway) and then would only consume them post training for muscle replenishment and prior to going bed due to hormone release and helping me feel tired (this was advised to me by a personal trainer).Since then I’ve always been under the impression carbs should be ‘earned’. I’ve been led to believe they should only be consumed around workouts when building muscle. Pre workout. Post workout and the meal After that also. I am so anal about it now I can’t let it slip, and feel bad if I consume carbs without it being pre, post or post 1 workout
Hanno Joubert
Hey Tj, I am an 18 year old South African rugby fanatic. I have a quick question for you, how can I play with more physicality and get noticed more. I play 4 lock so I clean a lot of rucks. Any tips? Look forward to hearing from you. 4 times a week full body focussing on compound movements. 2 push , 2 pull and 2 leg exercises per session with core after each superset. Twice a week field session.
Yun Baroy
How some people can pass longer and others can't? What muscle helps to stabilize the movement and how to improve it?
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This week, Tj answers more questions from the Facebook Group:
Locky Jay: - fix leg imbalances. - improve mobility.- see some examples of daily diets.
Hamilton Beau Bone: This just occurred to me (to ask on one of the Live sessions, but I wanted to do it before I forget. Those of you who go to the gym early morning and then shower go straight to work AND/OR finish training and get home at like 23ish at night....is there anything that covers all the bases there? With my timetable here literally that's how most days are here. If I remember correctly TJ you're a fan of just eating good food and nothing else that really works? Am I being too hopeful or would a magic shake meal replacement etc. (which is quick and would be convenient would do the trick) I love eating eggs after a morning sess. /making food for dinner but with the season now in full swing....i've got very little time and my gf's timetable for work has her home later than me.
Patrick Notaro: Been looking to add some more aerobic work to my training. Would distance biking be more/less beneficial then running (weather starting to get bad where I’m from and I have a stationary bike)
Joseph Edwards: Also looking to do more cardio would match specific (sprints,intervals etc.) be better than doing longer runs
Hamilton Beau Bone: Can the Wabs pull off a win against NZ? More seriously, if it's a weights day, and I don't feel it the day after, did I go hard enough? (Working on pushing myself because I don't think in the past I really did as much as I could've. I mean being at a 8.5/9 level not a slam the weights on the ground gym bro, but pushing it. Since we work together already (yea!) i'm in week 4 now of September workout...should all the exercises i'm doing weight wise always be explosive or just steady as she goes...I know it specifies sometimes, but when it doesn't is what i'm referring to.
Iain Kennell-Webb: How do I figure out what success means to me
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This weeks Facebook group questions
- Ralleflex
what do you think is the most important gym workout, for at guy who needs to be strong but very explosive? and needs to build size, what do you think a week for that would look like? and ofc your content is great as always, big fan here
- William Franklin
hi TJ regular listener to the pod. I’m 32 and been out of the game for 2.5 years. What are your thoughts on RFD training to improve acceleration. I’m 5’10, 93kg centre and have had a lot of injuries in the past. Will
- Joseph Edwards
I’d like to add 5kg of muscle by Christmas I
- Franklin November
Help me to gain some muscles before Christmas.
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Today’s podcast has TJ giving a complete guide on how he was able to train to achieve his transformation during a global pandemic. Discussing the background, environment, nutrition and training that he did in order to make a startling before-after.
https://rugby-muscle.com/transformation
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Questions
Rob Noble: Hi TJ, Thanks for the conditioning download, there's some good stuff in there. Unfortunately I don't have easy access to a commercial gym with various machines, but I've been doing some of the drills you've included for a while already; Bear complex, touch+run back, touch+up& down, sprint intervals. I've got a barbell, rack, bench & dumbbells at home, it's nothing fancy. I play for a village team of about 20-30 players, although we only ever put out 1 team with 4-5 subs. Ages range from 18 upto early 40s, with a few props in their 50s. I play second row, so I've no aspirations to be a speedster, but I'd like to feel like I can could with 10mins of a game before puffing like a chain smoker. Ideally I'd still have some pace left by 60mins.
My normal training week looks like:
• Mon - Total Body weights (medium) 45mins + core 15mins
• Tues - Total Body weights (light) 45mins + assistance 15mins, Rugby Training (currently 90mins touch)
• Wed - Total Body weights (heavy) 45mins + core 15mins
• Thurs - rest (sometimes I swap this with Wed session, depends how rugby training goes)
• Fri - Run (usually with sprints or burpees interspersed) 45mins
• Sat & Sun - rest...would be a game Sat pm if that ever happens again!
I'm following a weights programme called "Built for Battle", which has a conditioning focus (v.low rest), my aim is to build strength and then the programme shifts to converting that into power. So last 4 weeks is pretty much Olympic lifts or similar.
What I'd like to do is sneak in another short conditioning session, e.g. bear complex, by swapping out a core session. I'm limited to an hour max workout time.
What do you think? Am I kidding myself thinking I can actually make some strength gains and also improve conditioning?
Steffen Griffin: I want to be big and strong as possible. My gym just opened up but there's usually a line and I can't wait around. Should I focus on bodyweight stuff?
Ali: Do you recommend meal prep to manage nutrition
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The first in a new series where TJ goes deep into topics that will help you understand exactly what you need to get the most out of your training.
This week's Rugby Muscle Applied is on Deloads. What they are, why we all use them, how you should implement them and when they are used.
You can find the written version here:
https://rugby-muscle.com/deload/
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Alan Findlay: Best way to improve hip flexibility.
Kyle O'Leary: In your opinion what is the best way to work on passing (drills) when you are by yourself? Sorry if it’s not related to the topic/
Kyle Oleary: Oh and how build up explosive/short burst endurance?
Chris McGrath: Hi all, For some strange reason I decided to start playing rugby at 32 years old, coming from a former kickboxing and Crossfit back round. I admittedly spent a year enjoying food before starting rugby. Now in my second year I’m looking for a program that will help improve my rugby on the field. Ps I’m a loose head Prop is that helps
Rugby Performance Training Explained - The Rugby Physical Prep Pyramid
https://www.youtube.com/watch?v=_XIYVUrTnEA
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Stephan Kolper: i’m looking to rebuild muscle and conditioning. Goals 3km in 13 and 400x5DL. I played years ago but now I’m a somewhat fat bus driver who has an infant and no time. We’ll be moving soon and putting in a small home gym to eliminate the time excuse. I’ve been enjoying the recently discovered podcast when I have time. As a dad who gained more than his share of sympathy pregnancy weight, and lost some of my muscle with shift work and now being the at home parent of an infant, what apartment friendly work would you suggest for regaining a bit more strength and conditioning? I’ve finally recovered from pulling something in my lower back so I’m ready to gently get things going. I only have a 20kg kb, which I was pretty good with, but am wary of hurting my back right off the bat.
Iain Kennell-Webb
Who's going to win between Leinster and Ulster?
Iain Kennell-Webb
Also, how would you structure a bedtime routine?
Alan Findlay
Opinion on using creatine, either cycling or long term.
Tom Lawley
Are massage guns worth investing in? (As a ‘cheaper’ alternative to sports massages). Also, where do you get these shirts from?!
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Today is the second podcast with bodybuilding, science and training expert Dr Scott Stevenson. This 2 Part podcast will cover the 3 mechanisms of hypertrophy and how to achieve them, this episode covers more about the functionality of muscle and how to find the balance between stimulating and “over-training”.
As one of the most sought-out bodybuilding coaches Dr Scott knows just about everything there is to know about hypertrophy.
More on Dr Scott Stevenson
More on Rugby Muscle
Articles Referenced:
https://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/
Locky: Playing year-round and setting up training. - In the Japan club system, there is normally 1 month off for summer and the rest of the time you have 1 -2 games a month. Training or game only on Sunday
Nazrik: I use to play rugby not professionally but socially for clubs. Due to injuries & other commitments I had to give up on it. But occasionally I have a touch session every now & then. I would like to get back in to shape & get on the field.
Gracius Billy: Rugby all Programs,, Chest injury
Tom David: I’m looking at what’s the best diet and supplements to help me train, recover and gym. Training hard 2/3 times a week and get gym work done too. Very important being in the second row
Tom David: I’m definitely needing help with supplements that give that little extra, often shattered the day after training and my gym work suffers because of it. Lookin for help with that really. Nutrition and supplements
Lee Yun Escol Casinillo: Is hyperthropy program important if you are already huge or has bulky muscles? If so, How many weeks of hypertrophy prior to competition in a periodized program?
Gracius Billy: Thanks for accepting.....but I have a question....is possible to continue playing rugby even you have Chest Cancer?
Kenny Chukwuma: Cheers, just wanted to ask about the progressions aspect of the conditioning sessions. Specifically, how does one periodize their conditioning training to see linear progress and once that's no longer attainable, continue to progress beyond that sticking point. Also what types of conditioning would be best to prioritise if your week involves other training sessions?
Gil Martin: My question is how and what can I do to improve performance, strength and insurance after the age of 44?
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Today on the Rugby Muscle Podcast TJ is joined by bodybuilding, science and training expert Dr Scott Stevenson. As one of the most sought-out bodybuilding coaches Dr Scott knows just about everything there is to know about hypertrophy.
A good idea would be to just sit back and try to absorb as much of the knowledge as you can (before giving us a 5 star review)
This 2 Part podcast will cover the 3 mechanisms of hypertrophy and how to achieve them. This was an awesome podcast.
More on Dr Scott Stevenson
More on Rugby Muscle
Articles Referenced
https://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/
Locky - Some fun things to do in the GYM to mix things up?
How to make Cardio fun??
Locky - Thoughts on 1/4 Squats.
Locky - Increasing neck size- without cramping up.
Sean - Thoughts on the return of Premiership and Super Rugby
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Support the show
This week, Tj answers 1 main questions and takes a DEEP DIVE into bodypart vs full body training splits, why full body is better for rugby players and some examples of what you can do and why
*LUKE: hey man, only just discovered the podcast and I’m currently making my way through all the previous episodes and loving it . I know your a fan of full body workouts and I find they suit my lifestyle perfectly, however they seem to be the least covered style of workouts on any Bodybuilding/gym sites. Do you have any basic principles or useful advice for building my own full body program? Cheers
*LOCKY: I recently got a bunch of resistance bands and I ve been leaving them around my apartment.I’ve started doing band pullaparts. Not really counting the reps. Jamie Lewis from chaos and pain mentioned doing random tube exercises throughout the day. Anybody in this group do any?
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Today’s Rugby Muscle Podcast has old time OG Alex joining Tj to discuss all different types of testing, why they are done, why most are stupid, and what you can do to take advantage of the tests that you do.
A massively comprehensive guide for the player and the coach on what you should be doing with your testing.
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Support the showTJ's back on the Rugby Muscle Athletes Facebook Group answering YOUR questions:
This week, they are:
*JOSEPH - Hey Tj, would like to know what you would recommend for building endurance and cardio.
*JAKE - Thanks TJ. I am a back 3 trying to make a comeback after 3 years away from the game. What breakdown of days in the gym, lifting and days on the pitch, sprinting/footwork per week would you recommend?
*JUSTIN - I know a good flanker should have strong ball carrying skills when we attack, how can I improve my leg drive when I get contact from the opponent? Should I spend more time on power session? (hang clean, snatch etc.)
*BRETT : Has anyone tried CBD oil? Is it any good? A friend of mine owns I Am Truth CBD one of the best CBD oil suppliers out there. Should I try it? Would you? He’s said if you use king141 you’ll get a discount
*ANTHONY : Question for the group: which is better for athletic performance trap bar deadlifts or straight bar deadlifts? I switch them up, but I’d like to prioritize one over the other. Any thoughts?
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Today Colby Knepp joins TJ for a "bro chat" where they discuss all things about the mental side of dieting, training and life as we go through it, TJ also gives an insight into his recent UD2.0 experiment
Find more on Colby
colbyknepp.com
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It was a huge honour to have Sean Seale from Upside Strength joining the podcast. Today's episode touches on many different areas but is fantastic at helping your understanding and overall philosophy you should take into your rugby training.
Follow Sean
@upsidestrength
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Answering more questions from the Facebook Group:
- Hey TJ, really struggling to put on weight, I feel like I’m eating a lot. I have a healthy enough diet, I eat a lot of fruit and veg, steak, eggs, rice etc. I train 4 times in the gym a week and 4 pitch sessions too. Just looking for advice on how I can get more calories in or if there is higher-calorie foods or snacks that I could get. Also wondering on how many grams of protein I should have in a day and your thoughts on protein powder? Thanks in advance
- hey my name is joe I just want to be able to create simple and effective training plans for different stages of the season (offseason,preseason,etc)
- really want to know how to set a good strength and conditioning program in different periods (offseason, in-season, postseason), as I want to be the one of the best flankers in Hong Kong.
- my son is 14 and wants to train, and for him I want to how he can efficiently work on cardio at the same time do some weights, though I worry as he is growing so damn fast. Size 12 feet just had hiab14th birthday yesterday and hasnt hit his growth spurt. He's 5'7.
- I know is late to the post but I wanna get better at being more dominant in tackles and collisions
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Today's guest on the Rugby Muscle Podcast is Sean Reynolds, an Irish Amateur player who rediscovered his love for the game and has overcome some serious setbacks to make outstanding progress and really make phenomenal achievements
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First off; thank you for making this page and podcast an absolute must-have of information for beginners to the extreme athletes of the world. You would be part of my kit bag!
- My question is about prioritizing training with a tight schedule, I get just waking up earlier or staying up a bit later gives you time, however; I have 2 littles and a wife that want attention when I'm home from my 12hr day that starts at 6 am which is generally a 45 minute drive 1 way. I can usually make time for 2 full-body strength training sessions in the evenings for 2 hours to get all the nooks and crannies worked and that's generally it. I'm lucky if I get a sprint or skills days in. I'm not playing right now due to COVID which will probably make it even harder when the time comes to get back on the field. So, question. What should I prioritize in my training to get the best ROI? I have a home gym with barbells, kettlebells and rings if that adds to anything. If you only had 1 (2 a day) training day in the week to make you an all-round better athlete (speed, strength, power, endurance etc.), how would you program the day? From wake up, meals, and training.
- Hi I’ve been playing since I was a young kid and taken my training seriously but lately I’ve hit a real bump with my squatting I don’t feel like I’m making any progress any tips to improve it
- What's your opinion on mobility workouts and recovery workouts? What's their purpose?
- Here's one for you, my training finishes at around 1030 at night...getting home eating and dinner around 11ish....last night would be a great example...I couldn't get my heart rate/relax down enough to sleep....was still like ok high energy etc....Is it the food i'm eating? What should I be eating at that time...how can I taper off and get to sleep at around 1230 ideally…
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Today's Podcast has the knowledgable Kevin Shattock on for an awesome interview where he and TJ discuss his background, S&C trends, his research into autoregulation and velocity based training and pick their way through some fads
https://www.instagram.com/podiumperformancesc/
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A FULL Breakdown of different fasting diets and the circumstances in which you might use them.
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Questions Answered this week:
- I’m roughly the same minus all the powerlifting and solid strength lol. I took a year off rugby because the birth of my son. Before the year off I was playing winger and hooker. I’m now just turning 30 and need to be able to get my speed and explosiveness back. Did add some quarantine weight which I’m working on getting down. My endurance is still fine (I run about 3 miles every other day). Long story short I need to be more explosive without damaging my body. Also, love listening to the podcast. Helps keep my motivated.
- I have a question about recovery after training? Profesional rugby is very intense. So what should we do for recovery?
- I would like to improve my explosiveness in the tackle to help make bigger hits. Could I get some training drills and tips to improve this. The main lifts that I do to focus on power is squats and deadlifting. I do band work to focus on powering through with my arms in the tackle. I have seen improvements over the season I am still not making enough big tackles consistently.
- Do you have any recommendations on skill drills that can be done for training when you are by yourself?
Support the showMarie Spano is a Registered Dietician who has experience in the NFL, MLB, NBA and a ton of other settings. We discuss best strategies to train hard, perform your best and not stress over your diet before answering your questions and debunking some common nutrition myths.
She knows her stuff - stop reading this description and start listening!
More on Marie
http://www.mariespano.com/
Instagram
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In today's Rugby Muscle Podcast, TJ is joined by Ali Gilbert - a coach who combines training, nutrition, and lifestyle guidance to alter body composition, optimize metabolism, and maximize testosterone levels.
The discussion includes:
- How important is it to know and control your testosterone levels
- The problem with the taboo nature of the topic
- How to find out what your levels look like and personal differences
- Lifestyle and training factors that lead to low-T
- When TRT might be appropriate and how to go about it
If you enjoyed this one, please give a 5-star rating and we will follow up more with Ali
More on Ali:
Instagram
Website
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Today's question yo:
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A brief discussion on the World Rugby Law changes that have been approved.
Why they are in place, why they are REEEALLY in place, and what YOU can do going forward.
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1. I’m trying to get back into shape to play more next season and struggle to keep motivated when I start a program, so was wondering if anyone had tips on how I can keep going once I get going?
2. how to gain speed and dynamic speed (bursts)? cheers
3. If you had about an hour to work out daily right now. Would you focus only on fitness?
4.. Would you spend any training time dedicated to skills etc?
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Hi I’m an amateur player just looking to better myself. Would you recommend a cut/bulk cycle for someone looking to gain muscle? If so how would you look to structure it around the season?
Differences with playing rugby vs coaching vs bjj
My question is about Pre- Game nutrition and eating the right foods on the morning of the game . Aswell as what to eat 1hr prior to Ko as i seem to have no energy in the first 40 but always seem to loads of energy in the second half . Thanks,
Hey mate loving the content so far. I was wondering could you outline a typical periodisation plan you’d use for those you coach throughout the year be it during season and off season, and then also the specific cycles you may use during this time and the duration of them? You may of addressed it in previous episodes I’m a new listener! Thanks
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Todays podcast has Dr James Hoffman from Renaissance Periodization coming by to drop some awesome knowledge.
Dr James and TJ discuss what athletes should be doing to improve their game, all the different ways and areas that they can improve, and how to decide what's best for you.
They also discuss why an athlete shouldn't be "making up for lost time" later down the line.
More on Dr James:
https://linktr.ee/RPDrJames
https://www.instagram.com/rpdrjames/?hl=en
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Today's Podcast goes in-depth on how older athletes can remain athletes and play rugby as often as they can.
A comprehensive guide to the best ways to train whilst dealing with all the problems that come around in your 30s and 40s
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Facebook Group
Lee Eldridge is a Strength and Conditioning Coach who has worked with London Welsh, Blackheath Rugby, Fulham, Watford, IMG Academy, Wales Hockey and a number of other elite clubs and organizations. He has some really great ideas and systems to make sure that you improve as a rugby player.
Hope you enjoy and if you do - give us a 5 start review!
More On Lee:
https://www.instagram.com/lee_eldridgesc/?hl=en
https://www.instagram.com/theathletetribe/
https://www.youtube.com/channel/UCbD5uav1a7pCgOqi2k5hkZA
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Todays podcast has TJ and Alex answering the following question:
Hey bud. I was just asking if you would discourage completing a strength cycle or conjugate style phase such as west side mid-season? I know this should be done in the offseason but that’s when I would normally be cutting to try to look half decent for holiday
On a more lighthearted note, if you were on death row, what would your last meal be?
Alex has actually been coached by Westside themselves over the last few months so we're in a really good place to break this down.
We talk about what it is, why people are drawn to it, elements of it that could work for you and elements that we think you should consider altering.
More on Rugby Muscle
Facebook Group
Today we have the pleasure of talking with a top-10 ranked powerlifter, Kitty Lee.
To say she is strong would be an understatement, we hear of her journey of how she got to this level, lessons she's learned, RPE and how important that has been for her training and just what it takes to lift triple your bodyweight for fun...
Kitty's Instagram
https://www.instagram.com/kitty.meowers/
Watch her YouTube Channel:
https://www.youtube.com/channel/UCWGLX7CU7TU_Ik4FKwTvQqg
More on Rugby Muscle:
https://www.rugby-muscle.com/team - join the Team!
Facebook Group
After dealing with a number of members having a tough time trying to snack less whilst being stuck at home I whipped up an in-depth talk on strategies that you can use to prevent yourself being subjected to the snack-monster ruining your goals.
Hope you enjoy it
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Note - If you notice some sketchy sound at the start, it goes after around 5 minutes of so
Hello. Today's Rugby Muscle Podcast in Isolation features TJ being joined by Fraser Murray, an excellent Strength & Conditioning coach based in Biella, Italy.
We talk about how he ended up in Italian Rugby, how he's been dealing with the lockdown in place in Italy and how he's normally been going about coaching a large squad with mixed abilities and needs as well as the Italian culture along with the club culture that the coaches have developed.
More on Fraser:
YouTube
Instagram
Website
More on Rugby Muscle
Facebook Group
Instagram
YouTube
Website with Articles
Subscribe to the Podcast:
Apple Podcasts
Spotify
Google Podcasts
Stitcher
Overcast
Pocket Cast
- When you’re putting shoes on, which shoe do you put on first? (Left or right) And why?
- Are massage guns worth the hype? More so as alternative to sporadic sports massages?
- What do we think of these plate sizes??
- What are some good recovery programs to players with knee injuries
- I’m recovering from PCL reconstruction surgery. What are people’s top tips to stay motivated and not rush back into exercise too soon, potentially aggravating the recovery period. Also are there other ways of improving my game whilst being out of action?
- Home work out programme and good recovery plans same as a good diet
- I have started deadlifting again after a few injury setbacks, once slight mcl in knee. Once. I start to add weight to the bar, about 120kg and up my knee starts to shake under load. Do you know a potential reason and best to strengthen this so I can kick on with strength training? Cheers
- What is an easy diet program to follow in order to gain muscle? Would you rather cough syrup or sneeze flour for the rest of your life?
- I coach youth rugby. 5th and 6th graders. Any special or specific nutritional pearls for this group of athletes to help train and recover? Thank you.
- Would you rather have fingers like legs or legs like fingers?
Hi! In today's Rugby Muscle Podcast has TJ running through his top tips and hacks to get you to the other side of the Coronavirus pandemic more productive, fitter and better than ever!!
To join the Training Camp
https://www.rugby-muscle.com/trainingcamp
The hacks:
- Don't Panic
- Don't do RANDOM At-Home Workouts
- Focus on Conditioning
- Train at the same time each day
- Use frequent breaks throughout your day
- Intermittent fasting
- Wake up at the same time each day
This week has been a strange one, not just for the Rugby Muscle Podcast but for pretty much the entire world.
Nevertheless it was AWESOME to have notorious rugby coach Dan Cottrell on the show to share his wisdom and challenge TJ with some intriguing questions and thoughts.
An extremely valuable episode indeed.
To find more of Dan's coaching
https://www.facebook.com/RugbyCoachWeekly/
https://www.rugbycoachweekly.net/
I will make sure he has an Instagram next time
If you're interested in Training Camp sign up at
https://www.rugby-muscle.com/trainingcamp
The old band got back together to answer questions from our Rugby Muscle Athletes Facebook page:
https://www.facebook.com/groups/747438958657780/
Obviously the COVID-19 crisis was discussed, but this was early on Friday.
Here are the questions?
Difference if any between a box squat and a back squat with resistance bands for power production? Or just personal preference for body type/levers ect.
Any advice for days when you get to the gym and your body isn’t quite right and ready for a full session. Could be from lack of recovery or a physically demanding day of work etc? Last time this happened to me I did the same moves but lifted lighter weights and increased my reps, was this a good idea if not what could I do?
Secondly what is deloading? When, why and how should it be done? Heard you mention it before but not familiar with the term myself.
Cheers
I’m trying time figure out if I am having loading issues or tracking issues with my Knee. What would be some effective exercises to build my inner quad, without over loading my patellar tendon?
Funniest thing you`ve seen on a rugby field?
it has probably been asked before (not sure) - I don't take any supplements, tried some for a while but did not feel any benefit, so I think it's a bit of a wast of money. I do watch my food quite well instead of supplements. Do you think this is a good approach or do you regard some supplement as absolutely necessary?
oh and another one - I twisted my finger two weeks ago (it's not broken but swollen, red and blue and so on). I know the right thing would be to stop training/rugby a few weeks, but I can't really (as probably most of you too ;)). What would you do? Tape it up and keep on training and risk that it takes longer to heal or take a few weeks break and wait for it to heal properly... (btw. my Rugby Coach now told me to stop for at least a week so I don't have a choice anyway right now...)
Today TJ is joined on the Pod by previous guest Matt Dickens discussing his return to rugby after retirement, why he did it and what he did to seamlessly slot back in.
We also continue our S&C chat discussing what he does with Brighton College, his Track stars and his views on the current state of nutrition.
A bloody solid Podcast if we do say so
Follow Matt:
Atlashealthperformance.co.uk
@coachmattdickens
Join the Rugby Muscle Athletes Facebook group:
https://www.facebook.com/groups/747438958657780/
Whats up?! TJ's back with a solopisode today starting a new "hacks" series, there are many simple wins that you MUST do in order to gain muscle.
They are things you can add into your training this week and will help you in your pursuit of getting monstrously jacked!
- Cereal
- Go to the gym at the same time each day
- Put your pride into lifting with the most perfect form
- Know your numbers
- Manage volume
- Don’t be scared of eliminating the “big 3"
- Train all muscles at least twice per week
- Start lean
- Rest adequately
- Warm-Up
This week TJ is joined by Fitlete owner George Pagan to discuss everything training, why being well-rounded is really going to benefit you as a player.
Fitletes.com
@fitletenation
Show references:
Contrepeneur
https://www.youtube.com/watch?v=vC5cmW8O3L8
https://www.youtube.com/watch?v=Q3qlEenXx
Ying Yang Twins - Whisper Song (just cos)
https://www.youtube.com/watch?v=YGlvc4nVSXU
Support the showAn important episode on how to practically approach sleep and recovery as a rugby player and athlete…
Find more on Nick’s stuff:
@_sportsleepcoach
https://www.amazon.com/Sleep-Myth-Hours-Power-Recharge/
JOIN THE ELITE AND HAVE YOUR VERY OWN COACH - www.rugby-muscle.com/elite
50 FREE RUGBY CONDITIONING SESSIONS - www.rugby-muscle.com
FREE Nutrition Crash Course - http://tjstrength.com/physique-nutrition-video-guide/
Instagramz - instagram.com/tj_rugby
This was a quick rant because you can't have tips if you don't know what you're trying to improve - hope you found it helpful!
Support the showIn today's episode of the Rugby Muscle Podcast TJ is joined by Big Nick Whiteman to discuss nutrition, training, hypertrophy and good ol' plant-based nutrition.
A great bumper episode for you to enjoy
After a 6 Nations review and preview, TJ answers the following questions from the Rugby Muscle Athletes Facebook Page:
Love some info on Hip and Ankle Mobility. And learning the Olympic Lifts. Where do I start?
I'm stopping meat for lunch, and I did it for a month, but I lost minerals and vitamins, like the iron vitamin. What can I do to replace this vitamin, even without eating meat for lunch?
Quarter Squats - Thoughts?
League and Union - Difference in training if any?
Tattoos and training - how long should you rest
Support the showToday TJ is answering a bunch of questions from the Rugby Muscle Athletes Facebook group which you can join here:
https://www.facebook.com/groups/747438958657780/
Use this group to join the 6 Nations pool too!
Today's questions:
In fitness classes we’re usually “encouraged” to push outside our comfort zone to the max, never give up until we’ve given our all, leave our dicks on the field, etc. I see that's probably how you become the best the fastest, but what if I’m just trying to gradually get better? Won’t I also get stronger if I just go a tiny bit outside my comfort zone every time? Do I really need to go to my limits? Or is that just how bodies work?
-
Locky Jay - I have a dodgy Achilles that is manageable and slowly making progress. I can`t do any jump work or it flairs up. Any advice on how to increase explosiveness and power without jumping in training?
-
I have been battling tendinitis in both elbows (and some biceps tendinitis on the proximal side). Any suggestions for curl or forearm work I should either be including or avoiding?
-
Matt Scahill - Not sure if this is too late or will be considered for next time. My question is, is keeping hold of extra weight beneficial if strength levels are fairly low at the minute? as at least you have more mass to throw about?
-
Who you got for the 6 Nations? And what do you think of Super Rugby?
Think gaining effective muscle is easy?
Think again.
Today TJ goes over a complete guide explaining why gaining muscle is difficult and how to do it effectively.
Steroids in Rugby - what is your opinion?
I’ve noticed my pass power isn’t great, my pass fades on me a little - anything I can do in the gym to increase this? Core?
Would like to know, what type of food affects sleep if anything particular? (besides the old chino) and on a night out, what would be some of the things that affect a good sleep? Of course booze, in general, affects it along with jaager bombs, but besides that?? How bad is it too eat an hour or so before you go to bed? A full dinner obviously?
What was your rugby highlight of 2019?
What are some good fitness/strength tests for coaches to use?
You got Conor or Cowboy?
Support the showSetting endless things that you need to do in the new year sucks.... but making no progress sucks.... how do we fix this?
By NOT doing these three things. haha!
Now, give the show some love pretty please, share with friends and 5 stars!
https://www.facebook.com/groups/747438958657780/permalink/2574645992603725/
This is the link to submit your goals!
It's all there in the title mate.
Enjoy!!
In this episode, TJ talks with Dr Mike Israetel.
This guy is an absolute genius when it comes to gaining muscle and training efficiently.
You'll want to listen to this man
Questions today mate:
Any thoughts or recommendations about books for rugby s&c?
Lifting Sunday after game day. What would you prescribe?
What Position Do you Play?
What is the best thing to eat after hard training?
"I believe I can fly...." https://www.instagram.com/p/ByxzI9YAtPV/
"Why You Heff To Be Medd?! "https://www.instagram.com/p/4619zpvjfN/
Today the Rugby Muscle Podcast is back as TJ gives us a quick World Cup Final Review and answers a bunch of Instagram questions.
Massage Guns as a recovery Tool?
Top 5 lower body exercises
Why don’t you have programs outside of Coaching and Team Rugby Muscle?
I want to ask you if you can help me on anxiety because I am having too much anxiety for matches I don’t know how to control it.
Previewing the England v South Africa Rugby World Cup Final
Support the showTJ is joined on this podcast by Tom Lawley, and we discuss his whole journey through nutrition, training and rugby.
We talk about how he transformed his body and life with small, simple changes. It shouldn't sound too drastic.
In today's episode, TJ discusses the pros, cons and ins and outs of ketogenic dieting. Why you may want to use keto and why it's potentially a bad idea for rugby players.
As we just had some awesome Rugby World Cup 1/4 Finals he also reviews those matches and previews the semi-finals this coming weekend and gives predictions
Do the Pod a favour and share it on your IG stories and give us a 5-star review!
In today's episode, TJ discusses the World Cup quarter-finals, gives his predictions and answers the following question.
What should I eat before, during and after a game? How would it differ with cutting or bulking?
Do the Pod a favour and share it on your IG stories and give us a 5-star review!
Time for a Nutrition Q&A!
The world of nutrition has probably got a lot more confusing over recent years thanks to idiots on the internet, luckily ya boy has you covered.
In today's episode TJ answers the following questions:
- Is a low carb, high protein diet good for someone who lifts and is trying to cut some lbs?
- What nutrition considerations are there for me as a vegan when rehabbing an injury? [re-worded]
- Any courses you'd recommend for people who want to know more about nutrition?
Today TJ discusses more nutrition nuances with the Recipe IQ App found Ken Leeser.
If you're tracking your diet (as you should) you should download the RecipeIQ App from the app store
https://apps.apple.com/us/app/recipeiq-recipe-app/id1213761554?ls=1
Or Google
https://play.google.com/store/apps/details?id=com.interstitialllc.recipesocr&hl=en_US
In today's episode TJ rambles on about his thoughts for the world cup.
Please support the show by spreading the word however you wish to
Hey all,
Welcome to the first ever Carpisode!
Forgive the lower audio quality, but this allows me to get more of these out.
Today, I go over the goals I set myself at the beginning of the year, and how far they have come since I set them as small, easily achievable goals.
In today's Rugby Muscle Podcast you have the honor of listening once again to the VERY wise words of Dr Jake Reed of UNI and Renaissance Periodization.
Dr Reed is a former rugby coach and consultant and gives his background in today's episode to explain why he's such a noteworthy person to listen to.
- How to improve mobility in ankles, hips, shoulders?
- Types of corrective exercises support with imbalances, such as glutes, hip flexors, VMOs and others not firing when doing major movements.
- I love the Q&A sessions and I plan to participate more in those
- Scrummaging training advice; neck strengthening, core, shoulders and proper body shape. Exercises that will support a player in the tight 5
- Playing at an elite level means you are potentially being tested for enhancing drugs, would you be able to offer advice on how to understand what you can take and not take; specifically around supplements (pre-workout/SERMs/etc) I understand that it could be country based (I'm in Canada), but a general chat would be great. Supplements are huge now and very unregulated.
With the premise of the episode in mind, I'm going to keep this description short.
Please help spread the Podcast word with Screenshots on your IG Stories or by giving us a 5-star review!
You're going to want to listen to this doozy. TJ is joined today by world-travelling strength and conditioning coach TK!
The discussion goes over:
- Biggest commonality between all athletes he's worked with
- Underrated areas of rugby strength and conditioning
- Difference between Part-Time and Full Time players' training.
- Differences with baseball and rugby
- Lessons from his fat loss
TK will be in the UK from September-January, and is looking to help anybody with some consulting/training. Get in touch@
Follow him:
@tkennellphysprep
@tkphysprep
terrenceakennell@gmail.com
Support the showBoom. We have another awesome podcast for you today with TJ being joined by College S&C coach Chris Cervantes.
They guys discuss exactly what you need to be doing both in and out the gym to make sure that you're making the best progress.
They also chat about the common mistakes many athletes make as well as the different ways you can use the gym throughout the year to make sure that you're making those sweet gains, even on limited time.
@christophercervantes
christopher.k.cervantes@gmail.com
Today's Rugby Muscle Podcast sees TJ being joined by Jak Rossiter of UR7s.
The guys discuss Jak's role as part of the UR7s academy, how they help their athletes and what they look for in their players!
We then get Jak's tips on how to prepare for the game, both long-term and short-term, the conditioning required, how to perform your best and how the game could definitely improve your 15s game as well!
Follow Jak
@jakrossiter
@ultimaterugby7s
@ur7sacademy
Support the showThat's right, the Rugby Muscle Podcast goes big time with Gloucester Rugby's Tom Savage!
Savage has been playing in the premiership for very close to a decade and we are honoured to have him on to talk shop before he makes his move to Japan.
We discuss his overall training regime and life, how he made the team in the first place and what it really takes to play rugby at the highest level.
Follow him in Instas:
@tomsavage
Or Twitter:
@tc_savage
Today's Rugby Muscle Podcast is a guest post from Regan's Rugby Strength & Conditioning.
TJ gets interviewed by Regan to give his views on what on rugby player's need to focus on in the gym with their training and with their nutrition.
They discuss where most players go wrong with their workouts (Instagram) and with their diet...
ENJOY!
Hey everybody. Today TJ is joined by Rugby Consultant Gavin Gcleavy in a discussion on coaching, rugby careers and how to make the best of any rugby situation.
This episode has tons of really cool insights and valuable lessons for both amateurs and aspiring professionals as well as young guys and older players alike.
ENJOY!
The Podcast returns today with Dr Mike Israetel of Renaissance Periodization aka RP Strength.
The episode was supposed to be about practicalities of hypertrophy and advanced methods, but as the conversation flowed it made more sense to push the conversation towards the mindset of an athlete.
If you enjoyed this Podcast, please tag it in your Insta stories and give it 5 Stars!
Boom. More of your questions answered, today they were:
Are lifting shoes worth it or not?
For the first time in my life I've not gotten picked for the team and it's the all Ireland final tomorrow. I played well for 70 min in the semi so I don't really know what I've done to deserve getting dropped. How do I deal with it?
Does the size of a muscle have anything to do with the strength?
How to diet and play rugby whilst struggling with low testosterone?
What's the meaning of life, the universe and everything?
I’m 14 years old and I have a minimum of 2100 calories to eat - how do I lose fat?
Tips for gaining muscle while training 4-5 times a week on feet on the field
Support the showFor today's Podcast TJ has another solopisode answering your questions from Facebook and giving an update on the goals laid out back in January.
- What's happened with his meat consumption
- How he's keeping up with BJJ, calisthenics and yoga
- Why your goals aren't set in stone
- How to set up a 4 day rugby training split
- How to train for the horizontal nature of rugby
Dr Jacob Reed of Renaissance Periodization joins TJ once again on the Podcast to answer your guys’ questions.
The topics include:
- Pre game nutrition
- Post game nutrition and recovery
- Training to failure
- Training priorities when short on time
- How to start a career in Strength and Conditioning
It was awesome having Dr Jake on the podcast and if you enjoyed it, please give us a 5 star review and share with your friends.
Support the showWhats up boys, in Episode 113 TJ is joined by Dr Jacob Reed of Renaissance Periodization and University of Northern Iowa. An incredibly smart man, Dr Jake dves deep into:
- Data collection for rugby players' matches
- How that data can be used
- Traits he looked for in players
- What he now looks for as an S&C coach
- How that data can shape his coaching
- What he advises players do based on their own data
We're back again with the man, Alex Fitch.
If you listened to the last podcast you know that Fitchy was a talented athlete, but in this episode, we go over:
- Where he originally struggled with his training
- What's gone really well for him with our training
- How his diet has changed
- Unexpected benefits of coaching
- How life is now different for him as a player and as a person.
and a tonne of extra info for the lad
Alex Fitch is a stud. He is also Glendale Merlins D1 Captain.
In this episode he gives us a background on his football career, reflections of how this built him as a person, as a rugby and as a person.
We discuss the differences between the sports, how one can help the other as well as a whole host of other things that I'm sure you'll enjoy
Boom.
This description is an Easter Egg, message TJ to unlock a secret!
What's up.
Here's a question, does anybody read these things?
If you do send a DM to rugbymuscle on Instagram
In today's bonus episode of the Rugby Muscle Podcast, TJ gets interviewed on another podcast.
This is the Fazlifts Podcast hosted by the beast Faheem Chauhan, his podcast is more geared towards bodybuilders and general fitness people. But the guys got through a lot of excellent information about how you should be viewing your training and nutrition.
They discuss:
- Nutrition Control
- Sex Prior to a game
- Recovery
- Group Training for different skills and strength
- Macro Ranges
- Fat loss priorities
- Why people plateau
- How to gain muscle
- TJ's preferred methos of programming
The Rugby Muscle Podcast is BACK with TJ answering your questions from Facebook.
Today's questions are:
1. How is a sauna and hot bath now a good recovery tool?
2. Getting over that first 10 minutes in a game. I feel like I’m always hitting the wall in the first 10 minutes...after that I’m fine. But I want to come out of the gate as strong as the finish when you’re digging deep in those last 5 minutes. It seems harder to do the latter than the former! I’ve tried nutrition, head space etc. but when the whistle blows it’s like I’m running in mud trying to catch my breath like I’m exhausted.
3. Would you train (gym/ fitness/ ect)for league differently then union? (similar position - a winger)
BOOM - leave us a 5 star review and join the Facebook group for more info and questions
We're back again with the Glute Guy, Bret Contreras to discuss how using the hip thrust can get you faster if you do it right... and more importantly, how to do it right, what you need to consider if you want to get better (and why) and how in-depth you can really go with your training for rugby performance
Support the showThis episode was a huge notch on the old belt for TJ, that's because he was joined by the Glute Guy Bret Contreras.
The guys discussed how and why science is incredibly important in your training, the limitations of research and the reason why it's important to really believe in your coach.
Enjoy!!!
You know the drill by now, we're back again with Beast Eric Duechle and we're answering your questions from Instagram:
Specific style of training?
How did he get noticed as a young player?
Whats your biggest asset as a player and how did you get it?
How can you have that muscle with the work rate needed for flanker?
What does he see for USA Rugby in the future?
Favourite Supplement?
Favourite Training Movement?
Favourite Food?
Eric's Details:
Youtube Channel: Being Eric Duechle
Instagram: https://www.instagram.com/ericduechle/
@tj.strength
@rugbymuscle
Today's episode features our very first Major League Rugby player, Seattle Seawolves star Beast Eric Duechle.
When you look at Eric you may be forgiven for mistaking him for a dumb meathead, but when you like past the beastly physique there is a man who puts a lot of thought into everything he does.
You'll notice that a lot when you listen to this episode where we discuss his rugby journey, mistakes and opportunities he made and how he structures his current life as a professional player including his workouts, recovery techniques and how he gets himself at his BEST on gameday!
There's a ton of positive energy in this episode and we hope you feel it!
Eric's Details:
Youtube Channel: Being Eric Duechle
Instagram: https://www.instagram.com/ericduechle/
@tj.strength
@rugbymuscle
We're back again with Coach Sportland going through the usual Thursday riff raff of Instagram questions! This week they were:
How does independant coaching compare to being a team staff member?
Whens the best time to do speed training?
Do jumps/throws have to be sequenced before lifts or are there advantages to during/after?
How should my training week look as Monday-Friday school teaching rugby player?
I’m naturally fast but suffer hamstring tears - help?
To get a discount for his live Speed Development Seminar use the code "TJ" at checkout
https://coachsportland.co.uk/product/speed-development-seminar-rigs-gym/
@coach_sportland
@tj.strength
@rugbymuscle
Support the showIn today's episode TJ chats with Sam Portland, Strength and Conditioning Coach and Boat-House owner.
Coach Sportland is a specialist in prepping elite-level athletes to reach new-levels of sports performance, particularly with speed.
Today, the guys discuss what strength and conditioning looks like in the real world, why it might be a good idea to do LESS and how to know what you're doing is right.
To get a discount for his live Speed Development Seminar use the code "TJ" at checkout
https://coachsportland.co.uk/product/speed-development-seminar-rigs-gym/
@coach_sportland
@tj.strength
@rugbymuscle
We made it to 100 episodes somehow and tried to do a live Q&A to celebrate, but technology isn't our best friend, we still got it recorded for all of you here on the #RugbyMusclePodcast
Questions were:
Best neck strengthening exercises for a prop?
How big is too big for rugby?
Is there a best day to train legs based on a game on Saturday and training Tuesday and Thursday?
How does rear foot position / height have an impact on the effectiveness of a Bulgarian Split Squat?
Best match day diet for a 2pm kick off? Pre and post and breakfast the day after?
Is there any benefit to taking creatine with your protein shake?
Quickest way to cut weight effectively?
Support the showTJ sits down with Munster U20s young phenom prop Daragh Fitzgerald to talk rugby life.
Daragh was one of the very first Athletes to go through the Rugby Muscle System and he has never looked back since.
In this episode they discuss his weekly routine, what it takes to achieve your dream of playing rugby at the highest level, the mistakes he made and what he would've done differently if he'd repeated it.
We at Rugby Muscle are extremely proud of Daragh and everything he has achieved so far as a 19-year-old and look forward to his career in the future!
@daragh.fitzgerald
@tj.strength
@rugbymuscle
In today's episode, TJ asks Dr James Hoffmann some random questions from Instagram.
We loved Dr James coming on the podcast and if you did please let us know! Questions were:
1g protein per pound?
Training before breakfast?
Least favourite comic book character?
Favourite supplement?
Best ways to combine rugby and bodybuilding?
Future predictions for USA Rugby?
In this Rugby Muscle Podcast TJ talks shop with Dr James Hoffmann of Renaissance Periodization.
Dr James is a former rugby player and coach himself, much of which he did whilst lecturing at Temple University and studying at ETSU
The guys discuss the nuances is in rugby training and how you can make sure what you're doing is effective.
More about Dr James and where you can find his stuff to buy:
https://renaissanceperiodization.com/team-member/james-hoffmann
Instagrams:
@rpdrjames
@tj.strength
@rugbymuscle
Back for another Q&A, this time with the man Matt Dickens.
Today's questions:
1. Do you think that the power and speed of modern rugby players is too much for the body to take?
2. If he was to do plant-based keto how would he do it?
3. Suggestion for training around an ankle with poor mobility?
https://www.instagram.com/p/BqupAUsAGWl/
4. Whats your favourite vegan food?
5. Does he find other vegan people annoying?
6. What have you changed your mind about in the past 5 years?
Instagrams:
@MattDickensSC
@tj.strength
@rugbymuscle
Article on periodisation:
https://static1.squarespace.com/static/55b7ffebe4b0568a75e3316b/t/580a2604725e25c8080a03d9/1477060101545/09Kiely+IJSPP_PeriodizationParadigms.pdf
In today's episode of the Rugby Muscle podcast TJ talks to former globe-trotting rugby player and current globe-trotting performance coach Matt Dickens.
They discuss his path to where he is today, the plant-based lifestyle he now lives and how to really get the most out of yourself
Instagrams:
@MattDickensSC
@tj.strength
@rugbymuscle
Here we go again with Ben Brown and TJ who answer more of your questions from Instagram. These questions are:
- What supplements are best value for money?
- Why is nutrition so confusing? I keep getting opposite advice
- What do you think of Stan Efferding's Vertical Diet?
- Are there any benefits to Intermittent Fasting other than eating less?
- BCAAs or EAAs?
- What is the best post workout meal for muscle growth?
Check out Ben's top pre-workout meals using this link!
https://www.bslfuel.com/9-meals-for-energy
Today TJ is joined by Ben Brown of BSL Nutrition for the Rugby Muscle Podcast.
The guys discuss how Ben got into both Rugby and the nutrition business, his playing career and what he would've done differently as well as lots of talk into how he has managed to keep his body going.
Time for a fresh Quickfire Q&A, today's episode with Khrys Speed and features the following questions:
How important are oly lifts for front rowers ?
Will Khrys stop bullying me into a 120kg snatch?
Tips on dropping quick enough on a squat snatch?
How do I get shoulder mobility to snatch?
How does competing in weightlifting differ from rugby?
Follow Khrys and the show
https://www.instagram.com/kdotspeed/
https://www.instagram.com/rugbymuscle/
https://www.instagram.com/tj.strength/
For today's episode TJ is joined by Weightlifter and former rugby player Khrys Speed for a discussion on Olympic Lifting and Rugby.
They discuss
- how they found weightlifting in the first place
- what the sport is
- how it can benefit rugby players
- What the drawbacks could be and how to fix them
This podcast goes pretty deep so give us some love and leave a 5 star review
Welcome back everybody,
Today TJ is joined again by Alex, who is now working with high-level powerlifters to break down everything you should consider when looking to blend both sports of powerlifting and rugby together.
How much do the squat , bench and deadlift benefit you as a player?
What are the alternatives?
When would be good to use them?
And much more!
The band is back together, in episode 89 of the Rugby Muscle Podcast we see the return of the OG Alex.
Today’s podcast is all about things that we’ve changed our mind upon since the first season a few years back.
This is not necessarily saying that we were wrong, but more suggesting that we had more to learn, discover and contextualise when it came to giving rugby players the physique they want - both aesthetically and performance-based.
Support the showHello again.
The Rugby Muscle Podcast is back once again and in this episode I decided to go into further detail about your goals. Actually, well, they're my goals, what I want to achieve this year.
The idea was that you could get some easy-to-follow examples of how you can break down your own goals into something much smaller and more manageable.
Once again I hope you enjoy the episode and if you're reading this and haven't given us a 5 star review... what the hell, man?!
Happy New Year!
As the dust settles from the Holidays and everyone gets back to their grind we bring you a brand new pod today talking all you need to hit your goals in 2019.
In this episode you'll find out:
- Why so many resolutions fail
- Why even SMART goals may still not work
- Why goals are so important
- When to set goals and make sure you'll achieve them
- What to focus on before, during and after
As usual there are a number of examples thrown in there to help you understand.
Enjoy!
So as the title suggests, in this episode TJ and Nick discuss everything there is in general to do with injuries, including:
- Why we get injuries
- What types of injuries you can and cant prevent
- How to stop injuries from happening
- What to do whilst injured
- How to get back from injuries super fast
This is a often misunderstood area of both rugby and fitness in general and we hope that it can help you get some real info. Please share this with anyone currently suffering with injuries or your injury-prone friend
So in today's episode TJ is joined again by Big Nick to answer 5 random questions from listeners. They are:
To ask your own question, feel free to send an email to tom@tjstrength.com with the headline: Rugby Muscle Podcast.
We also appreciate EVERY SINGLE 5 Star review we get, if you would take 30 seconds to give us one it would be magic
Finally, we get to wrap up the Basics and Principles Series (or do we?!).
In this episode, TJ and Big Nick run through the basics of recovery, this does not mean just foam rollers, vibrating foam rollers, lacrosse balls, buffers, myofascial release, ice baths, cold showers and recovery pants.
This is talking about the recovery needs and purposes in-season and out of season, why you might NOT want to fully recover, when to use recovery sessions and how you might do this all.
The principles:
1. Training Volume
2. Peaking / Performance Requirements
3. Stimulus, Recovery, Adaptation
4. Injury Rehab / Prevention
Hope you enjoy!!
In today's Rugby Muscle Podcast, TJ is back again with fellow coach big Nick and the guys are continuing the basics and Principles series with today's pod all about training, specifically for rugby but also to be able to burn fat, build muscle and look good naked.
The guys put forth the idea that there is no "right or wrong" when it comes to training, just principles. This gives you the ability to be very creative with your training plans, as long as you can justify it. We really hope you get a lot from this episode!
The principles:
In today's episode TJ is joined by fellow coach Nick Whiteman to discuss how you can get the best diet.
Rather than randomly mention fashionable foods though, the boys give you a run down of what are the most important things that you have to pay attention to in order to get the best results.
We outline them in the order that you need to see them going from most important to least important.
If you found this episode useful please dont forget to mention it to a teammate and give us 5 stars.
Support the showThe world's number 1 Rugby Fitness Podcast is back for a new season of knowledge bombs, expert tips, strategies and information!
In today's solo episode we get an introduction of what to expect with the Rugby Muscle Podcast going forward followed by some of the most important fitness information you will ever hear.
We have more info and advice than ever before - but how can we use it if it's all contradicting and confusing? By applying principled thinking to see if we can use it to get to our goals.
TJ run's you through exactly how to apply this to any piece of fitness information you come across to use what will help you and not get the fear of missing out on all the nonsense.
