In this episode, I break down 5 rugby conditioning myths that are killing your progress. From overusing team sessions to misusing the Bronco test, I explain why most players train hard but still gas out. I’ll also share what actually works — like smart zone 2 work, high-output sprints, and individualized plans. If you want to stop wasting time and get rugby-fit for real, this is the one to listen to.

00:00 Introduction and Overview

01:31 Myth 1

04:22 Myth 2

08:08 Myth 3

11:02 Myth 4

13:40 Myth 5

15:23 Conclusion and Final Thoughts

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In this episode of Rugby Muscle, I break down why so many players train hard but still feel cooked when it matters most.

It’s not about pushing harder — it’s about building the right engine. I’ll share what actually works to level up your rugby performance: from zone 2 conditioning to high-output sprints, and how one athlete changed everything by training smarter.

If you’ve ever felt fit but not rugby-fit, this episode is for you.


In this episode:
00:00 Intro
00:45 The Problem with Traditional Rugby Conditioning
02:01 The Importance of Aerobic Conditioning
04:46 Building a Strong Aerobic Base: Louis' Story
06:29 Balancing Aerobic and High-Intensity Training
09:28 The Role of the Brain in Physical Performance
11:01 Wrap up



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In this episode of the Rugby Muscle Podcast, I open up about the biggest mistake I made as a strength & conditioning coach — one that held back my athletes and limited progress more than I realized at the time. It’s a commonly overlooked piece of the puzzle, but once I fixed it, the results changed fast. If you’re serious about rugby performance, this one’s for you.


00:00 Intro
01:29 Early Coaching Philosophy and Mistakes
02:48 The Shift in Training Philosophy
05:17 Realization Through Endurance Athletes
07:21 Implementing Aerobic Work
09:03 Wrap up


You can now register for the Rugby Specific Fitness Masterclass here: https://rugby-muscle.com/fitness-workshop

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In this episode of the Rugby Muscle Podcast challenges conventional notions of rugby toughness and offers a fresh perspective on what it truly means to be tough on the rugby pitch...

In this episode:
00:00 Intro
01:12 Defining Toughness – It’s not just physical grit
02:08 What actually matters
03:10 My Experience – How aerobic capacity changed my game
06:36 Mental Toughness
07:20 Consistency Wins – Building habits that last
09:29 Final Thoughts


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How to Actually Get Tough for Rugby Without the Bullshit
tags: rugby training, rugby toughness, strength for rugby, conditioning for rugby, rugby muscle podcast, rugby fitness, how to get tough for rugby, rugby strength training, mental toughness in rugby, rugby endurance, rugby mindset, smart rugby training, real rugby training, rugby workout, rugby tips, rugby performance, rugby athlete, training without the bs

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Optimizing a Real Rugby S&C Program

In this episode, I break down a real rugby strength and conditioning program sent in by a listener. I talk about the balance between keeping training simple enough to be consistent, but complex enough to actually work. I go through each part of the program—from warm-ups to main lifts and conditioning—explaining what works, what doesn’t, and why.


In this episode:
00:00 – Intro
00:24 – Reviewing a listener’s program
03:22 – Program breakdown
08:44 – Conditioning and cardio finishers
11:41 – Day 2 & Day 3 review
20:08 – Final thoughts


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Optimizing Off-Season, Pre-Season, and In-Season Training for Amateur Rugby Players

In this episode, I explain how to train smart through the off-season, pre-season, and in-season as an amateur rugby player. I break down why pro-level S&C plans don’t work for most people and share a realistic year-round approach to strength, fitness, and performance.


00:00 Introduction
01:26 Common Misconceptions About Training Phases
04:12 The Rugby Muscle Model Explained
05:29 Off-Season
08:28 Pre-Season
11:31 In-Season
13:55 Recap and Final Thoughts
14:47 Wrap up



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https://rugby-muscle.com/blueprint

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In this Rugby Muscle podcast episode we've got listener questions about zone 2 calculations, effective aerobic training strategies, best ways to improve flexibility for older athletes, and how to maintain fitness while recovering from an injury.

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Get personalised 1on1 Coaching from me for S&C
https://rugby-muscle.com/aaa

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https://rugby-muscle.com/blueprint

00:00 Introduction and Podcast Overview

01:27 Question 1: Importance of Aerobic Training

07:03 Question 2: Improving Flexibility

13:58 Question 3: Training with Osteitis Pubis

19:26 Conclusion and Final Thoughts

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Many rugby athletes find themselves falling for this law with their strength and conditioning, it's a very easy mistake to make and never recognise... hence this podcast where you'll understand how focusing on specific metrics, like penalties or weight targets, can sabotage overall performance, and outcomes.



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https://rugby-muscle.com/aaa

Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint
https://rugby-muscle.com/blueprint

Join Team Rugby Muscle
https://rugby-muscle.com/team

Support the show