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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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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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

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00:00 Introduction: Are You Training Effectively for Rugby?

01:48 Understanding Training High: Strength, Power, and Speed

02:41 Training Heavy: Building Strength for Rugby

05:02 Training Fast: Enhancing Speed and Explosiveness

07:30 Training Low: Developing Your Aerobic Engine

13:04 Blending High and Low Training for Optimal Performance

15:14 Conclusion: Train Smart, Dominate on Game Day

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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:
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00:00 Off-Season Training

02:19 1. You don’t have a plan—just workouts.

03:07 2. You have a plan—but it's copied from another sport.

03:56 3. You think off-season = bulking time.

05:20 4. You do no conditioning.

06:03 5. You chase fatigue, not progress.

06:38 6. You do endless fluff work to build muscle.

07:18 7. You think cleans and snatches are enough speed/power work.

08:14 8. You have no progression—just sets and reps.

09:14 9. You don’t progress your conditioning.

09:40 10. You force lifts that don’t fit.

10:18 11. You only train up and down.

11:32 12. You sleep like a uni student in exam week.

12:23 13. Your nutrition goal is to "eat healthy."

13:35 14. You “grind” for 4 weeks then ghost the gym.

14:04 15. You constantly second guess yourself.

14:31 Conclusion

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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!

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00:00 Introduction

00:46 Building Muscle and Strength for Rugby

04:26 Foundational Training Principles

04:36 Principle 1 and 2

06:12 Principle 3

07:08 Principle 4 and 5

08:31 Principle 6

09:21 Conclusion and Coaching Offer

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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.

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00:00 Intro
01:18 Understanding Rugby's Energy Demands
03:16 Fitness Mindset Shift
04:59 Progressive Conditioning Plan: Stage 1
08:13 Progressive Conditioning Plan: Stage 2
11:15 Progressive Conditioning Plan: Stage 3
13:49 Conclusion and Next Steps

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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


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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
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Team Rugby Muscle
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Free Rugby Athlete Blueprint
https://rugby-muscle.com/14DRAB

00:00 Introduction and why this is important

01:17 Tip 1

02:55 Tip 2

03:41 Tip 3

05:22 Tip 4

07:11 Tip 5

08:29 Tip 6

09:44 Tip 7

10:53 Tip 8

11:59 Tip 9

13:53 Tip 10

15:41 Conclusion

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