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

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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

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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 Final Thoughts

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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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Get early access to the ALL-NEW 5-day Rugby Athlete Blueprint

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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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