The Rugby Muscle Podcast

Why Zone 2 Changed My Rugby Fitness In this episode, I break down how Zone 2 training transformed my performance. I cover why it matters for rugby, how to find your Zone 2, avoid common mistakes, and fit it into your week. In today’s episode: 00:00 Intro 01:16 What is Zone 2 02:39 Why I Use It 04:41 My Results 10:46 How to Find Your Zone 2 16:08 How to Add It Weekly 20:08 Mistakes I Made 24:24 Fin...

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...

In this episode of Rugby Muscle, I break down why so many players train hard but still feel cooked when it matters most. I t’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...

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 Coa...

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 Win...

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 epis...

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 Misconcepti...

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. Join Team Rugby Muscle https://rugby-muscle.com/team Get personalised 1on1 Coaching from me for S&C https://rugby-muscle.com/aaa Get early access...

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

To play your best Rugby you need to be fit, but you also need to be big, strong and powerful. In this episode you'll learn how you can do that within a single week and become a weapon of a rugby player Get personalised 1on1 Coaching from me for S&C https://rugby-muscle.com/aaa Join Team Rugby Muscle https://rugby-muscle.com/team 00:00 Introduction: Are You Training Effectively for Rugby?...

In this episode of the Rugby Muscle Podcast, we'll go through 15 common mistakes that rugby players make during their off-season training, preventing them from achieving optimal results. To apply for one of the limited spots for 1on1 Off-Season Coaching: https://rugby-muscle.com/cta-6551 To join Team Rugby Muscle https://rugby-muscle.com/team 00:00 Off-Season Training 02:19 1. You don’t have...

You want to dominate contact in rugby? You're in the right place, in this Rugby Muscle Podcast expect to learn the common misconception when it comes to building a strong collision-ready frame, and the main concepts used within Rugby Muscle to have athletes win rucks, turn over ball and just boss the tackle area! Get personalised 1on1 Coaching from me for S&C https://rugby-muscle.com/aaa...

Most rugby conditioning routines fail to translate to game time performance. This Rugby Muscle Podcast will go through progressive conditioning plan that balances low-intensity aerobic work with high-intensity interval training to ensure players stay fresh and perform optimally on the field. GET THE 12 WEEK CONDITIONING PROGRAM HERE https://rugby-muscle.com/team Get personalised 1on1 Coaching from...

This Rugby Muscle Podcast will discuss exactly why rugby teams should not be doing fitness in team sessions and why rugby coaches should not take responsibility for their teams strength and conditioning Team Rugby Muscle - access 20+ full programs for all levels, schedules and abilities https://rugby-muscle.com/team Get personalised 1on1 Coaching from me for S&C https://rugby-muscle.com/aaa Su...

You want to get strong, fit, fast and explosive, and avoid injuries? And do so whilst spending LESS time in the gym? You're in the right place. This podcast will show you 10 different ways athletes within Rugby Muscle save time, but get better results than ever. Rugby Muscle Elite 1on1 Coaching https://rugby-muscle.com/aaa Team Rugby Muscle https://rugby-muscle.com/team Free Rugby Athlete Blu...

DM me "Team" to join the Team Rugby Muscle Priority list and get 50% off when we launch https://www.instagram.com/rugbymuscle/ 12 key lessons learned from 12 years of coaching rugby players in strength and conditioning, these drawn from real-world experience with amateur and semi-professional athletes, focusing on practical advice such as in-season progress, year-round conditioning. Prop...

In this Rugby Muscle Podcast understand the real answer to a common question about workouts,  explore various aspects of training, including strength, speed, aerobic conditioning, and mobility (bit of a rabbit hole). As usual, no fluff, no bs, just real-talk. 00:00 Introduction and Listener Question 00:23 Podcast Welcome and Announcements 01:24 The Best Workout Advice 03:15 The Importance of Consi...

In this episode of the Rugby Muscle Podcast, you’ll understand what the best training split is for you as a rugby player and as an individual. You’ll also get to pick up a couple hacks along the way, so pay attention and enjoy! Rugby Muscle 1on1 Coaching https://rugby-muscle.com/aaa For The Rugby Athlete Blueprint https://rugby-muscle.com/14DRAB Team Rugby Muscle https://rugbymuscle.programs.app/...

In this episode of the Rugby Muscle Podcast, expect to learn 10 big tips to improve your rugby performance. Rugby Muscle 1on1 Coaching https://rugby-muscle.com/aaa For The Rugby Athlete Blueprint https://rugby-muscle.com/14DRAB Team Rugby Muscle https://rugbymuscle.programs.app/ 00:00 Introduction to the Rugby Muscle Podcast 00:43 10 Game Changing Tips for Rugby Performance 02:32 Tip 1 04:03 Tip 2...

It’s very easy for rugby players to get caught up copying training methods from CrossFit, Hyrox, bodybuilding, powerlifting, or endurance running and expecting to perform better on the pitch. Following them blindly will leave you frustrated, sore, and missing key gains that actually matter for the game. In this Rugby Muscle Podcast you understand why this is potentially a bad idea, and how you sho...

Balancing all your S&C work as a rugby player can be really tough, and it can really leave you feeling sore, beat up and like you’re swimming up stream. In today’s Rugby Muscle Podcast you will learn the truth about how you should organize your rugby training program to get the most. Rugby Muscle Elite 1on1 Coaching https://rugby-muscle.com/aaa For The Rugby Athlete Blueprint https://rugby-mus...

Lets talk about fat loss workouts for rugby players. What should you do to really shed those extra pounds and improve performance on the field? Let's take a look on this Rugby Muscle Podcast For early access to The Rugby Athlete Forge, message me here https://www.instagram.com/rugbymuscle/ Join the Rugby Muscle Community!  https://www.skool.com/rugby-muscle-athletes/ Rugby Muscle AAA 1on1 Coa...

This Rugby Muscle Podcast is a chat with Sam Portland, a strength and conditioning expert who focuses on debunking common myths in the world of team sports. Sam highlights the importance of individualized training systems, touches on the inefficiencies and flawed metrics in current strength and conditioning programs, and advocates for a more holistic approach to athlete development. This episode i...

In this episode of the Rugby Muscle Podcast, Kirsten Killfoyle shares her journey from playing in a social team to participating in competitive and national levels.  She discusses the challenges and achievements throughout her rugby career, including overcoming cancer, integrating into a high-level team, and emphasizing the joy and importance of playing rugby. Kirsten also touches on the developme...

This Rugby Muscle Podcast welcomes Elijah Taylor, a professional rugby league player known for his time with teams like New Zealand Warriors and Penrith Panthers, and the creator of 'Footy Hacks' on social media. Elijah shares insights on mental and physical skills crucial for aspiring players, emphasizing accountability, humility, and the importance of positive influences.  The conversa...