The Rugby Muscle Podcast

Buy the Learn to Tackle program and get Wrestling for Rugby and Solo Tackle Prep for free, use code "TOM" at checkout: The Art & Science Of Coaching The Tackle Take our comprehensive Rugby Physical Preparation Audit to discover your strengths, identify your limiting factors, and receive personalized guidance to elevate your game: In this episode, I continue my conversation with Keir...

In this episode of the Rugby Muscle Podcast, I sit down with Keir Wenham-Flatt to break down concussion prevention, why most tackle training is ineffective, and how purposeful practice can help players become both safer and better. Drawing from his experience working with professional rugby teams and developing the Learn to Tackle course, Keir explains the five phases of an effective tackle, why s...

Unlock your rugby strength and conditioning potential by understanding why context is king! In this video, we delve into why conflicting advice in rugby training can all be true and how to make smarter training decisions for your performance on the pitch. You'll learn why applying a generic programme might not be the best approach and how to tailor your physical preparation for rugby to your...

Improve your rugby performance with this crucial training shift! Many rugby players make the same mistakes in the gym, training harder but not seeing the benefits on the pitch. This video reveals the one fundamental change you need to make to ensure your gym time isn't wasted and actually enhances your game. After 20 years of performance training and over a decade coaching amateur rugby playe...

Unlock your rugby potential: In-season training secrets for amateur players! Discover how to optimise your fitness, recovery, and performance without overtraining. This episode challenges traditional methods, revealing breakthroughs in in-season training that will help you stay stronger, fitter, more explosive, and injury-free throughout the season. We'll cover everything from strategic recov...

In this episode, I break down the most effective upper body movements I use to build real rugby strength and on-field performance. This isn’t bodybuilding or powerlifting, it’s practical training that carries over directly to tackles, contact, and shoulder resilience. 00:00 Intro 02:18 Pull-ups 05:50 Bench press 07:58 Explosive push-ups  10:52 Single-arm rows  13:07 Face pulls 14:23 Tricep extensi...

In this episode, I break down the most effective lower body movements I use to build rugby strength, speed, and resilience. I explain how each exercise transfers directly to on-field performance and how to program them correctly for real results. Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint Support the show

In this episode, I break down the biggest mistake amateur rugby players make in the gym, copying pro-level training. I share my own journey, explain why pro methods don’t work for players balancing work, school, and life, and show the simple framework I use to help athletes get stronger, fitter, faster, and stay injury-free. I also walk you through my first-principles approach so you can build a s...

In this episode, I break down one of the biggest problems I see in rugby strength training players who lift hard in the gym but don’t actually get stronger where it matters: on the field. After 15+ years coaching rugby athletes, I’ve seen it over and over again, guys following bodybuilding or powerlifting programs that don’t translate to real rugby performance. So today, I explain two proven appro...

The 10 biggest strength and conditioning mistakes I see rugby players make from overtraining and poor recovery to chasing the wrong goals. I’ll break down each one and show you how to fix them so you can perform better on the field.  In this episode:  00:00 Intro 01:30 Too Low-Level to Care 03:10 Too Much Gym Time 05:20 Expecting Perfect Recovery 07:50 Chasing Leanness 10:30 Overthinking Condition...

In this episode, I break down why most recovery methods don’t actually work. I explain what true recovery really is, how it ties into your training, and why you don’t need fancy stuff to make progress. In this video 00:00 Intro 01:44 The Modern Recovery Industry 02:55 Understanding True Recovery 04:27 The Three Main Reasons for Recovery 04:42 Training Hard Enough to Make Progress 06:57 Making Adap...

In this video, I share my top 7 tips to help you minimize injury risk in rugby. From building strength and fitness to improving technique, managing training load, and recovering properly, these are the exact strategies I use to keep players strong, fit, and ready all season. In this episode:  00:00 Intro 01:52 Tip 1: Accept the Risk of Rugby 04:03 Tip 2: Get Strong 05:57 Tip 3: Get Fit 07:08 Tip 4...

In this episode, I break down why rugby players shouldn’t train like bodybuilders if they want to perform at their best on the pitch. I share the key differences between bodybuilding and rugby training, why strength and conditioning matter more than just looking big, and how to actually train like an athlete. 00:00 Intro 01:27 More Than Just Muscle Growth 02:40 Conditioning is Key 03:53 Functional...

In this video, I break down a big mistake I see all the time in rugby training like an athlete instead of as an athlete. I share my personal experience, including a story about a top-level player getting crushed by CrossFit, and explain why generic athlete training doesn’t cut it for rugby. You’ll learn how to align your strength and conditioning with the actual demands of the game, plus get free...

In this episode, I open up about my biggest nutrition mistake as a rugby player. I share how I fixed it and what you can do instead for long-term success on and off the field. In this video:  00:00 Intro 00:40 The Biggest Nutrition Mistake 01:33 Early Struggles with Diet and Training 02:07 The Paleo Diet and Its Pitfalls 04:01 The Cycle of Restriction and Binge Eating 06:37 Breaking the Cycle and...

In this episode, I dive into the parts of rugby culture we don’t always talk about, from social pressure to training habits. I break down what’s really helping your progress and what might be slowing it down, even if it feels normal. Let’s get real about what matters for long-term success in the sport. 00:00 Intro 01:18 The Social Side of Rugby 05:21 Lazy Touch 06:33 Taking Training Seriously 07:3...

Zone 2 training changed the way I coach rugby players. In this video, I explain what Zone 2 is, why it works, and how to actually do it right. I cover heart rate, duration, timing etc. If you want better recovery, more endurance, and real match fitness, this is for you. In this episode:  00:00 Intro 01:27 Heart Rate Spikes and Zone Two 03:49 Overcoming the Hate for Running 05:55 Using Heart Rate M...

In this episode, I break down what rugby-specific training actually looks like. Most players think it’s all about doing drills that “look like rugby,” but that’s not it. I go through the 5 key areas—strength, power, speed, aerobic capacity, and movement—and show you how to apply them properly to your training. I also explain how general work still plays a role and why timing and structure are ever...

In this video, I break down the 6 key elements every serious rugby strength and conditioning program needs. From heavy lifting and low-level cardio to speed work and proper progression, I share what actually matters for getting stronger, faster, and more resilient on the pitch. Miss even one of these, and you’re leaving gains on the table. In this episode:  00:00 Intro 01:29 The Importance of Heav...

In this episode, I’m sharing the real story behind how Rugby Muscle began. I talk about the challenges, the turning points, and how I built a training system that helps amateur rugby players get real results with evidence-based methods. If you’re into rugby, coaching, or just want to hear an honest journey, this one’s for you. Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&amp...

In this episode, I break down the biggest preseason mistakes I see players make. I explain what preseason is really for, how to avoid injury, and how to actually get fit for rugby. I also cover sprint prep, balancing strength and conditioning, and why trying to lose weight now is a bad move. In this episode: 00:00 Intro 00:58 What Preseason Is For 02:26 Common Mistakes 04:33 Rugby Skills 06:46 Rea...

Ever feel slow or heavy-legged even when you’re fit? I’ve been there. In this video, I break down 6 real reasons why you’re fatigued, beyond just conditioning. From strength gaps and poor skill to bad training structure, sleep, and mental fatigue. I’ll show you how to fix it and feel better on the pitch.   In this video:  00:00 Intro 01:27 Lack of Strength 04:29 Lack of Skill 07:16 Poor Training S...

In this video, I break down the 5 key pillars of rugby physical preparation. I share the most common challenges players face and give you clear, practical tips to help you perform your best on the field. In this episode:  00:00 Intro 01:25 The Four Pillars of Sports Preparation 02:02 Pillar 1 04:18 Pillar 2 05:55 Pillar 3 08:23 Pillar 4 10:03 Pillar 5 11:50 Bringing It All Together Join Team Rugby...

In this episode, I break down why most rugby players hit training plateaus and how simplifying your S&C plan is the key to long-term results. In this episode:  00:00 Intro  00:55 Why You’re Overcomplicating It 02:27 Stop Program Hopping 04:31 Consistency > Perfection 06:52 Think Long-Term 09:26 Final Thoughts Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&C Get earl...

Most players get S&C wrong. In this episode, I break down what proper strength and conditioning really looks like.  In this episode:   00:00 Intro 01:29 Defining Strength and Conditioning 02:49 The Importance of Details in Training 05:35 Consistency and Purpose in Training 09:07 Training to Individual Needs 14:11 Wrap up  Join Team Rugby Muscle Get personalised 1on1 Coaching from me for S&...