Episodes
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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 is a proper chat for those interested in the real-world applications and pitfalls of traditional S&C practices, particularly within rugby.The Sport Speed System Book:
https://www.amazon.com/dp/B0DBRCL9FP
Sam's Socials:
https://www.youtube.com/@SamPortland
https://www.instagram.com/thesamportland/
More From Rugby Muscle
Rugby Muscle 1on1 Coaching
https://rugby-muscle.com/elite/
For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Team Rugby Muscle
https://rugbymuscle.programs.app/
00:00 Introduction and Elevator Pitch
01:13 Breaking into Strength and Conditioning
02:07 Challenges and Realizations
06:01 Educational System Critique
09:54 Developing a Training System
16:09 Specialization in Training
21:59 Testing and Metrics in Sports
25:59 Balancing Training and Recovery
33:45 The Importance of Skill Acquisition in Rugby
34:21 Challenges in Coaching and Player Development
36:11 The Role of Strength and Conditioning
37:26 Understanding Player Archetypes
44:48 Ground Zero for Speed Training
49:37 The Misleading Nature of Technique
50:56 The Importance of Intent in Training
55:04 The Role of Speed in Rugby
01:01:39 The Future of Coaching and Training
01:06:23 Conclusion and Final ThoughtsSupport the show
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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 development of women's rugby in the USA and her ambitions in the sport, leaving a legacy of hard work and growth for future players.
00:00 Introduction and Elevator Pitch
01:47 Early Rugby Memories
05:25 High School and College Sports Journey
07:05 Returning to Rugby and Finding a Niche
09:38 Challenges and Growth in Rugby
17:01 Transition to Competitive Rugby
19:17 Joining the Gray Wolves
23:43 Training and Physical Development
42:48 Nationals and Realizations
45:02 Balancing Rugby and Life Responsibilities
46:14 Stepping Down from the Board
47:52 Finding Freedom in Simplicity
48:50 Returning to Training with a New Mindset
50:00 Embracing Mistakes and Having Fun
56:34 Making the WPL Pool and Traveling
01:01:26 Reflecting on the Season and Future Goals
01:09:05 Coaching and Legacy in Rugby
01:21:27 Overcoming Cancer and Personal Growth
01:28:17 Supporting Women's Rugby and Final Thoughts
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/
For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Team Rugby Muscle
https://rugbymuscle.programs.app/Support the show
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Missing episodes?
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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 conversation delves into how Stoicism aids athletes in handling pressure and maintaining focus. Elijah's dedication to helping young players succeed is highlighted, with advice on maintaining a growth-oriented mindset and fostering good player relationships.
Follow Footy Hacks:
https://www.instagram.com/footy_hacks/
https://www.youtube.com/channel/UC4je87rsMPoyc7FkAz_zewA
Boy Music:
https://www.youtube.com/channel/UC1WfdOvZuaABOyuz9ZHDUgQ
https://www.instagram.com/_boy_music/
For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/
Team Rugby Muscle
https://rugbymuscle.programs.app/
Our Free Community
https://www.skool.com/rugby-muscle-athletes/
Follow Us on Instagram
instagram.com/rugbymuscle
00:00 Introduction
01:06 Insights and Advice for Aspiring Players
05:19 Challenges and Burnout in Professional Rugby
11:23 Transition to the UK and New Opportunities
13:28 Footy Hacks and Influencing Young Players
26:46 The Importance of Surrounding Yourself with the Right People
31:57 Exploring Stoicism in Sports and Life
35:29 Personal Accountability in Rugby
39:41 Balancing Criticism and Confidence
47:50 The Importance of Humility in Professional Sports
57:32 Challenges in Rugby League and Union
01:03:24 Underrated Skills for Athletes
01:05:05 Conclusion and Final ThoughtsSupport the show
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This episode of the Rugby Muscle Podcast dives into three crucial questions every rugby player should ask to optimize their strength and conditioning program.
Expect ot learn the importance of envisioning how you want to play, how to maintain training consistency, and how to examine the necessity of each training component.
Listeners are encouraged to reflect on these questions to better tailor their training plans, ensuring they build a strong foundation and advance their rugby skills effectively. Additional resources and coaching options are available through Rugby Muscle links provided.
00:00 Introduction
00:48 Building a Strong Foundation
01:48 Question 1
04:53 Question 2
09:33 Question 3
14:12 Wrapping Up and Final Thoughts
Our Free Community
https://www.skool.com/rugby-muscle-athletes/
Rugby Muscle 1on1 Coaching
https://rugby-muscle.com/rme-pre
For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Team Rugby Muscle
https://rugbymuscle.programs.app/
Follow Us on Instagram
instagram.com/tj_jankowski
instagram.com/rugbymuscleSupport the show
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In this episode of the Rugby Muscle Podcast, you'll learn about the importance of in-season training for rugby players and debunk common misconceptions. Discover strategies for integrating strength, conditioning, and skill training during the season while effectively managing fatigue.
Practical examples of training splits are provided to help players optimize their performance and continuously improve throughout the year.
00:00 Introduction and Importance of In-Season Training
01:22 Common Misconceptions About In-Season Training
02:42 The Amateur vs. Professional Training Approach
04:57 Year-Round Training Strategy
06:38 Managing Fatigue and Prioritizing Training Elements
11:21 Example Training Splits for In-Season
14:23 Adapting Training to Individual Needs
19:38 Final Thoughts
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/
For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Team Rugby Muscle
https://rugbymuscle.programs.app/
Our Free Community
https://www.skool.com/rugby-muscle-athletes/
Follow Us on Instagram
instagram.com/tj_jankowski
instagram.com/rugbymuscleSupport the show
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In this episode of the Rugby Muscle Podcast, you'll learn how the science-based fitness industry can overwhelm and mislead athletes, leading to stagnated progress. Where all this information comes from, where the science can mislead and lead to confusion and paralysis by analysis.
00:00 Introduction
02:59 The Problem with the Fitness Industry
04:43 Why Knowledge is overwhelming
07:52 Misleading Science and Evidence-Based Claims
14:44 Practical Training Advice
19:18 Conclusion and Next Steps
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/
Join Our Free Community
https://www.skool.com/rugby-muscle-athletes/
Team Rugby Muscle
https://rugbymuscle.programs.app/Support the show
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In this episode of the Rugby Muscle Podcast, we revisit an insightful interview with fitness expert Dr. Mike Israetel. Dr. Mike, known for his Renaissance Periodization YouTube channel and various fitness apps and books.
You're going to love it.
The discussion covers practical advice for managing training volume in multi-sport athletes like rugby players, emphasizes the importance of consistency over perfection, and offers tips for fostering a love for training.
Join our Free Skool Community to ask questions before we start charging for access:
https://www.skool.com/rugby-muscle-athletes/about
The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/
Team Rugby Muscle
https://rugbymuscle.programs.app/
00:00 Introduction and Welcome05:06 Balancing S&C and Rugby Training
08:46 Importance of Keeping Training Records
11:16 Adjusting Training During High-Intensity Periods
14:43 Nutrition Strategies for Athletes
18:28 Maintaining Muscle During Rugby Season
19:56 Real-World Application of Sports Science
24:38 Psychological Aspects of Training and Winning
29:57 Athletes as Machines: Fine-Tuning Performance
32:30 The Disconnect Between Coaches and Sports Scientists
35:06 Consistency Over Perfection in Training
42:09 The Importance of Enjoying Training
51:34 Final Thoughts
Support the show
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In this episode of the Rugby Muscle Podcast, Sean Kilfoyle, a high level player from the US joins the podcast.
Expect to understand the discovery of S&C, the difference it can make in rugby performance, and how it differs at differing levels, from being a college kid, to a busy finance professional pursuing a "hobby" to the highest level possible.
Sean really shares his experiences, training philosophies, nutritional insights, and the challenges faced while striving for rugby excellence in the United States. Listen to learn more about Sean's dedication to playing and coaching rugby, along with his thoughts on the growth and challenges of the sport in America.
00:00 Introduction and Guest Background00:28 Early Rugby Journey
04:18 Rugby Aspirations and USA Camps
08:05 Challenges in Professional Rugby
13:35 Strength and Conditioning Beginnings
22:44 Post-College Rugby and Training
27:59 Joining Rugby Muscle
30:24 Biggest Lesson from Rugby Muscle Coaching
33:58 Nutrition Lessons and Misconceptions
43:13 Balancing Rugby and Life
50:25 Future Plans in Rugby
Support the show
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Today on the Rugby Muscle Podcast, TJ discusses rugby strength and conditioning with Jake Colley Davis, aka Caradoc Conditioning. Topics include effective training methods, injury prevention, aerobic fitness, and balancing strength with rugby skill development. Practical advice on improving your game and staying fit as a rugby player is shared throughout the episode.
Join our Free Skool Community to ask questions before we start charging for access:
https://www.skool.com/rugby-muscle-athletes/about
More from Jake:
https://www.caradocconditioning.com/
https://www.instagram.com/caradoc_conditioning/
More from Rugby Muscle:
The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/
Team Rugby Muscle
https://rugbymuscle.programs.app/
0:00 Introduction03:20 Jake's Rugby Journey
06:39 Dealing with Shoulder Injuries
08:10 Bulletproofing Shoulders for Rugby
15:32 The Birth of Caradoc Conditioning
20:58 From Theory to Practice in Coaching
32:38 Challenges in Online Coaching
38:54 The Importance of Progress in Training
39:54 Challenges of Semi-Professional Athletes
41:14 Training Techniques for Rugby Players
45:33 Genetics and Training Adaptations
47:54 The Role of Aerobic Fitness in Rugby
52:03 Full Range of Motion vs. Partial Range
01:03:31 The Value of Pull-Ups in Training
01:06:12 Coaching Mindsets and Weight Targets
01:12:05 The Bronco Test and Fitness Standards
01:14:36 Balancing Quality and Quantity in Training
01:21:03 Challenges for Rugby Coaches
01:22:09 Conclusion and Final Thoughts
Support the show
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This Rugby Muscle Podcast is a thought-provoking chat with Fraser Murray aka Coach FMT. Explore the intricacies of rugby training with insights on data-driven coaching, balancing in-season and pre-season programs, and the integration of flywheel technology. Learn about the benefits and drawbacks of training methods, optimum recovery strategies, and the importance of personalizing programs for athletes of all ages. Key discussion points include individualizing training, evaluating athlete fatigue, and enhancing long-term health and performance in seasoned players.
Join our Free Skool Community to ask questions before we start charging for access:
https://www.skool.com/rugby-muscle-athletes/about
More from Fraser Murray:
https://www.rugbystrengthandconditioning.com/
https://www.instagram.com/coachfmt/
https://www.youtube.com/coachfmt
More from Rugby Muscle:
The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/
Team Rugby Muscle
https://rugbymuscle.programs.app/00:00 Introduction
00:53 Online Coaching and Creating Good Content
18:53 Preseason Training Layout
28:42 Monitoring Player Fatigue and Performance
42:59 Understanding Training Fatigue and Strength Gains
44:01 The Role of Progressive Overload in Training
44:47 In-Season Training Strategies (Primers)
46:36 Individualized Training Approaches
52:37 Balancing Training and Recovery
01:03:35 Flywheel Training Technology
01:11:44 Future of Flywheel Training in Rugby
01:26:18 Conclusion and Contact Information
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In this episode of the Rugby Muscle Podcast, TJ speaks with Dr. Melissa Davis, an expert in sports nutrition, motivation, discipline, and habit formation. The discussion delves into various aspects of diet and training for athletes, including the importance of habit formation, the role of intrinsic and extrinsic motivation, and practical tips for sustaining long-term behavioral changes. Dr. Davis also shares insights from her personal journey and professional experiences, making this a must-listen for athletes and fitness enthusiasts alike.
Join our Free Skool Community to ask questions before we start charging for access:
https://www.skool.com/rugby-muscle-athletes/about
The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/
Team Rugby Muscle
https://rugbymuscle.programs.app/
00:00 Introduction and Guest Reintroduction01:19 Melissa Davis' Journey into Sports and Science
02:08 Success in Brazilian Jiu Jitsu
03:44 Transition to Full-Time Coaching
05:30 Evidence-Based Habit Building
06:24 The Psychology of Fat Loss and Habit Building
19:17 Importance of Intrinsic Motivation
51:17 Habit Stacking and Practical Tips
56:42 Quick Fire Questions and Conclusion
Support the show
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This Rugby Muscle podcast dives into a Q&A session taken from the Skool group, focusing heavily on powerlifting and rugby training. The host and guest discuss a variety of topics including session timing and format, CrossFit for kids, mindset and performance strategies, and training structure for adolescents. Additionally, insights are shared on optimizing training split across the day, along with a decent level of bants.
Join our Free Skool Community to ask questions before we start charging for access:
https://www.skool.com/rugby-muscle-athletes/about
The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/
Team Rugby Muscle
https://rugbymuscle.programs.app/00:00 Introduction and Q&A Setup
01:13 Podcast Platforms and Audience Insights
02:44 Rugby and YouTube Algorithm Challenges
03:44 Fan Reactions and Sports Fandom
04:54 Q&A
05:24 Balancing Work, Practice, and Strength Training
15:07 Mindset and Performance Resources
25:03 CrossFit for Kids and Teens
25:59 The Importance of Physical Literacy
27:24 Gymnastics for Youth Development
28:45 Basic Movements and Strength Training
29:59 Building a Strong Foundation
31:24 Long-Term Athletic Development
35:03 Balancing Training and Recovery
37:24 Effective Training Strategies
43:13 The Role of Aerobic Fitness
44:28 The Benefits of Napping
49:20 Conclusion and Final Thoughts
Support the show
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Beatriz joins the Rugby Muscle Podcast to discuss women's rugby S&C, nutrition and her experience playing rugby around the world and now venturing out into other pursuits including BJJ where she is now a high-level competitor.
For those that don't know, she is also behind the scenes in many of the weekly operations for Rugby Muscle, if you enjoyed this podcast let us know and we can make her a regular guest and even potentially utilize her in a coaching capacity in the future.
ENJOY!
Join our Free Skool Community before we start charging for access:
https://www.skool.com/rugby-muscle-athletes/about
The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/
Team Rugby Muscle
https://rugbymuscle.programs.app/Support the show
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Nic Gill joins the Rugby Muscle Podcast for a special chat. He is the current S&C for the New Zealand All Blacks, and has been with them for 15 years at this point including 2 World Cup titles.
He is also still involved in education, coaching other sports and is an athlete himself, performing amazingly well in Ironman triathlons.
This was a fascinating chat and you're sure to love this one.
If you did, please let us know in the spotify comments and with a 5 star review 🙏
Nic's Rugby Ready program:
https://www.rugbyready.ca/
Join our Free Skool Community:
https://www.skool.com/rugby-muscle-athletes/about
The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/
Team Rugby Muscle
https://rugbymuscle.programs.app/Support the show
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Big update for the Rugby Muscle Podcast and Rugby Muscle overall. I think you'll like it
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/
Team Rugby Muscle
https://rugbymuscle.programs.app/
Join the Rugby Muscle Community for Free
https://www.skool.com/rugby-muscle-athletes/aboutSupport the show
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Today's podcast is a conversation with multi-sport athlete and Rugby Muscle member Carrim. Find out his journey that led him from olympic hopeful to a late entry to rugby and pursuing a new path in the shape of Grenada Rugby in the Rugby Americas North competition. Expect to get insights on what carries across from soccer and athletics to rugby, how it feels to be completely new, the struggles of managing a full time job along with rugby, fitness development and extra admin that goes along with it.
Carrim's story with Rugby Muscle is here:
https://rugby-muscle.com/athletes/
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/
For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Team Rugby Muscle
https://rugbymuscle.programs.app/
Follow Carrim, his progress and Grenada rugby on the instagrams below
https://www.instagram.com/flashbrowne
https://www.instagram.com/GrenadaRugby
https://www.instagram.com/maroonsrugbySupport the show
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Today's Rugby Muscle Podcast addresses the crazy link between training for health, longevity and anti-aging and rugby strength and conditioning. Expect to learn the physical, emotional and mental health benefits of not just training to be a rugby player, but being a rugby player.
I really hope you find this episode useful and if you do, please share it with give it a like, comment and let me know and share it with a friend.
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/
For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Team Rugby Muscle
https://rugbymuscle.programs.app/
Timestamps:
0.00 Introduction
1.04 What is longevity training?
2.15 Fundamentals of aging and Mental and emotional health
3.49 Why train for longevity?
5.27 Strength Training
6.36 Cardiovascular training
8.23 Max output
9.58 Balance training
11.55 Mental health
12.26 Concussions and Physicality
14.20 Motivation
15.15 Primal
16.02 Rugby is the best
17.27 MindsetSupport the show
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Today Dan Cottrell from Rugby Coach Weekly is back on the Rugby Muscle Podcast, in this episode expect to understand ways to get better at rugby, including improving your skills, technical and tactical abilities and of course your strength and conditioning.
This podcast also goes into the coaching science in why popular coaches are different from effective coaches, and how you might be able to tell the difference.
There's also a discussion on the recent guidelines released from World Rugby about the male and female coaching styles and why World Rugby maybe made a mistake.
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/
For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Team Rugby Muscle
https://rugbymuscle.programs.app/
If you're a rugby coach, check out Dan's site which is a fantastic resource for drills, games, plays and knowledge
https://www.rugbycoachweekly.net/Support the show
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If you want to lose fat, build muscle and build an impressive, athletic physique - this episode is for you. Expect to find out the mindset you need to take, what you need to pay attention to for your nutrition, how to organize and approach your training, supplements and much more.
Timestamps:
0:00 Intro
1:09 Mindset
2:35 Nutrition
3:08 Tip 1
4:17 Protein and calories
7:20 Build Muscle and Lose Fat
10:14 Training
11:25 My mistake in the past (regret)
12:23 How much muscle to gain? And how?
14:41 Weekly Split
15:41 Sleep
16:19 Touch Rugby and Sevens
17:27 Supplements
17:58 Plan
18:41 Motivation
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/
For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Team Rugby Muscle
https://rugbymuscle.programs.app/Support the show
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Today's podcast is a chat with fellow Rugby S&C coach Joel Harries.
0:00 Intro
1:28 Joel's background
5:30 Rugby's impact on everyone
9:11 Making mistakes and getting started
14:00 Social media rant
20:00 Biggest difference between amateurs and pros
29:00 Complexity vs Difficulty getting in shape
34:20 Working across the spectrum of "fitness"
36:56 Best split for in-season rugby?
44:45 In-Season vs Off-Season differences
51:10 Tracking key lifts
1:01:14 Tracking too much data
1:07:21 Wrap up
Follow Joel on IG:
https://www.instagram.com/joelharries.strengthsolution/
Rugby Muscle Elite 1on1 Coaching
https://rugby-muscle.com/elite/
For The Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB
Team Rugby Muscle
https://rugbymuscle.programs.app/
As an aside - The Podcast server asked to write our show-notes... here they are 😂
Have you ever witnessed an amateur rugby player's metamorphosis into a strength and conditioning guru? This time on Rugby Muscle Podcast, we're graced by the presence of Joel Harris from Strength Solution. He pulls back the curtain on his personal evolution within the sport, shedding light on the stark contrasts between professional and grassroots training. His narrative is a gripping one, shaped by his family's deep rugby roots and his unabating quest to enhance training approaches across all levels.
Joel and I get candid about the rigorous discipline required to excel both on the pitch and in life, reflecting on the transformative journey from casual gym-goer to disciplined athlete. We take a critical look at the flood of fitness advice on social media, dissecting how the quest for quick fixes and sensationalism can lead many astray. There’s an art to navigating these waters, and we’re here to chart the course, discussing the need for training regimens that honor the individuality of each player’s journey.
Wrapping up our discussion, we delve into the intricacies of programming for rugby fitness, stressing the importance of data in driving coaching decisions and athlete progress. It's not just about lifting heavy; we analyze the nuances of key lifts and how they can be powerful indicators of overall performance enhancement. As we consider off-season training strategies and the vital role of setting measurable goals, we leave no stone unturned, providing listeners with a holistic view of what it takes to reach the pinnacle of rugby strength and conditioning.Support the show
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