The Rugby Muscle Podcast

Rugby Training: Why Amateurs Are Doing TOO MUCH In The Gym!

17 Mar 2026

Contributed by Lukas

Unlock your rugby potential: In-season training secrets for amateur players! Discover how to optimise your fitness, recovery, and performance without ...

Upper Body Movements Every Rugby Player Needs

23 Dec 2025

Contributed by Lukas

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 bodybu...

Lower Body Strength for Rugby: The Movements That Matter

10 Dec 2025

Contributed by Lukas

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 exercis...

Train Smarter for Rugby: The Big Mistakes Amateur Players Make in the Gym

27 Nov 2025

Contributed by Lukas

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 w...

Why You're Not Getting Stronger on the Rugby Pitch (Fix This!)

28 Oct 2025

Contributed by Lukas

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 s...

10 Strength & Conditioning Mistakes Rugby Players Must Avoid

16 Oct 2025

Contributed by Lukas

The 10 biggest strength and conditioning mistakes I see rugby players make from overtraining and poor recovery to chasing the wrong goals. I’ll brea...

The Recovery Myth: What Actually Works for Rugby Players

17 Sep 2025

Contributed by Lukas

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,...

How To Stay Injury Free All Rugby Season!

10 Sep 2025

Contributed by Lukas

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 tr...

5 Reasons Rugby Players Shouldn't Train Like Bodybuilders

28 Aug 2025

Contributed by Lukas

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 ke...

Why Training Like An Athlete Could Be Hurting Your Rugby Performance

07 Aug 2025

Contributed by Lukas

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 experienc...

The Biggest Nutrition Mistake I Made Playing Rugby (Don’t Do This)

31 Jul 2025

Contributed by Lukas

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 succ...

The Hidden Parts of Rugby Culture Holding You Back

29 Jul 2025

Contributed by Lukas

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 r...

Zone 2 for Rugby Players: Your Biggest Questions Answered

24 Jul 2025

Contributed by Lukas

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...

What Rugby-Specific Training Really Means (And Why You’re Doing It Wrong)

22 Jul 2025

Contributed by Lukas

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 rug...

The 6 Hallmarks of a Great Rugby S&C Program

17 Jul 2025

Contributed by Lukas

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...

Why I Started Rugby Muscle (The Real Story)

15 Jul 2025

Contributed by Lukas

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 traini...

Top Preseason Mistakes Rugby Players Keep Making (And How to Fix Them)

09 Jul 2025

Contributed by Lukas

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 ...

Reasons You Feel Tired on The Pitch (not just fitness)

08 Jul 2025

Contributed by Lukas

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 jus...

The 5 Pillars of Rugby Physical Preparation

03 Jul 2025

Contributed by Lukas

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, pract...

Why You’re Making S&C Way Harder Than It Needs to Be

01 Jul 2025

Contributed by Lukas

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 th...

What You Need to Understand About Rugby Strength and Conditioning

24 Jun 2025

Contributed by Lukas

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 Intro0...

Zone 2 Training for Rugby Players – The Guide

18 Jun 2025

Contributed by Lukas

Why Zone 2 Changed My Rugby FitnessIn this episode, I break down how Zone 2 training transformed my performance. I cover why it matters for rugby, how...

5 Rugby Fitness Myths That Need To Go Away

12 Jun 2025

Contributed by Lukas

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 e...

Why You’re Training Hard But Not Seeing It On The Pitch

11 Jun 2025

Contributed by Lukas

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 harde...

My Biggest Mistake as a Rugby S&C Coach

05 Jun 2025

Contributed by Lukas

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 ...

How to Actually Get Tough for Rugby Without the Bullshit

03 Jun 2025

Contributed by Lukas

In this episode of the Rugby Muscle Podcast challenges conventional notions of rugby toughness and offers a fresh perspective on what it truly means t...

Rugby Gym Programs: Why 90% Are Flawed (Here’s How to Fix Yours)

29 May 2025

Contributed by Lukas

Optimizing a Real Rugby S&C ProgramIn this episode, I break down a real rugby strength and conditioning program sent in by a listener. I talk abou...

The REAL Difference Between Off Season, Pre Season and In Season S&C

27 May 2025

Contributed by Lukas

Optimizing Off-Season, Pre-Season, and In-Season Training for Amateur Rugby PlayersIn this episode, I explain how to train smart through the off-seaso...

The TRUTH About Flexibility in Rugby, Zone 2 & More - Rugby Muscle Q&A

20 May 2025

Contributed by Lukas

In this Rugby Muscle podcast episode we've got listener questions about zone 2 calculations, effective aerobic training strategies, best ways to ...

Is This ONE Law Killing Your Rugby Strength & Conditioning Progress?

15 May 2025

Contributed by Lukas

Many rugby athletes find themselves falling for this law with their strength and conditioning, it's a very easy mistake to make and never recogni...

The BEST Way to Build POWER, STRENGTH and CONDITIONING Simultaneously

02 May 2025

Contributed by Lukas

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 wi...

15 Reasons Why Your Off-Season Training Sucks

25 Apr 2025

Contributed by Lukas

In this episode of the Rugby Muscle Podcast, we'll go through 15 common mistakes that rugby players make during their off-season training, preven...

The BEST way to train in the Gym for Rugby Contact

16 Apr 2025

Contributed by Lukas

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 c...

Unstoppable Rugby Specific Fitness - My 3 Stage Process Revealed

10 Apr 2025

Contributed by Lukas

Most rugby conditioning routines fail to translate to game time performance. This Rugby Muscle Podcast will go through progressive conditioning plan t...

Why Rugby Coaches Need to Stop Doing S&C in Team Sessions

04 Apr 2025

Contributed by Lukas

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 resp...

We Make Amazing Progress Without Spending Forever in the Gym - Here's How (10 tips)

27 Mar 2025

Contributed by Lukas

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.Th...

12 Lessons from 12 Years of Coaching Rugby S&C

19 Mar 2025

Contributed by Lukas

DM me "Team" to join the Team Rugby Muscle Priority list and get 50% off when we launchhttps://www.instagram.com/rugbymuscle/12 key lessons ...

The Reason Why GREAT S&C is NOT About Perfect Workouts

07 Mar 2025

Contributed by Lukas

In this Rugby Muscle Podcast understand the real answer to a common question about workouts,  explore various aspects of training, including strength...

What is the BEST Training Split for Rugby Players?

28 Feb 2025

Contributed by Lukas

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’...

10 Game-Changing Tips for Rugby Players to Maximise Performance

11 Feb 2025

Contributed by Lukas

In this episode of the Rugby Muscle Podcast, expect to learn 10 big tips to improve your rugby performance.Rugby Muscle 1on1 Coachinghttps://rugby-mus...

Stop Copying Other Sports If You Want to Dominate Rugby

29 Jan 2025

Contributed by Lukas

It’s very easy for rugby players to get caught up copying training methods from CrossFit, Hyrox, bodybuilding, powerlifting, or endurance running an...

Why Your S&C Work for Rugby Leaves You Wrecked (& How to Find Balance)

22 Jan 2025

Contributed by Lukas

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...

The Truth About Fat Loss Workouts for Rugby Players

15 Jan 2025

Contributed by Lukas

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&ap...

Revolutionizing Rugby Speed, Strength & Conditioning (and why) - with Sam Portland

21 Nov 2024

Contributed by Lukas

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 s...

Evolving in USA Women's Rugby: The Ambitious Amateur Journey of Kirsten Kilfoyle

12 Nov 2024

Contributed by Lukas

In this episode of the Rugby Muscle Podcast, Kirsten Killfoyle shares her journey from playing in a social team to participating in competitive and na...

Footy Hacks with Elijah Taylor - Tough Rugby Lessons You Need To Know

11 Oct 2024

Contributed by Lukas

This Rugby Muscle Podcast welcomes Elijah Taylor, a professional rugby league player known for his time with teams like New Zealand Warriors and Penri...

3 Critical Rugby S&C Questions You MUST Ask For Effective & Efficient Training

08 Oct 2024

Contributed by Lukas

This episode of the Rugby Muscle Podcast dives into three crucial questions every rugby player should ask to optimize their strength and conditioning ...

In-Season S&C for Amateur Rugby Players - Guide & Examples

19 Sep 2024

Contributed by Lukas

In this episode of the Rugby Muscle Podcast, you'll learn about the importance of in-season training for rugby players and debunk common misconce...

Science-Based Fitness is Killing Your Progress - Here's Why

13 Sep 2024

Contributed by Lukas

In this episode of the Rugby Muscle Podcast, you'll learn how the science-based fitness industry can overwhelm and mislead athletes, leading to s...

Dr Mike Israetel - Training Balance, Recovery & Being an Athlete

29 Aug 2024

Contributed by Lukas

In this episode of the Rugby Muscle Podcast, we revisit an insightful interview with fitness expert Dr. Mike Israetel. Dr. Mike, known for his Renaiss...

Understanding Proper Training, Nutrition and American Amateur Rugby w/ Sean Kilfoyle

15 Aug 2024

Contributed by Lukas

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&...

Unlocking Sport Science for Amateur Rugby Players w/ Caradoc Conditioning

31 Jul 2024

Contributed by Lukas

Today on the Rugby Muscle Podcast, TJ discusses rugby strength and conditioning with Jake Colley Davis, aka Caradoc Conditioning. Topics include effec...

New S&C Methods and Proven Strategies for Pro & Amateur Rugby Players w/ Coach FMT

17 Jul 2024

Contributed by Lukas

This Rugby Muscle Podcast is a thought-provoking chat with Fraser Murray aka Coach FMT. Explore the intricacies of rugby training with insights on dat...

Sports Nutrition for Athletes: Motivation, Discipline, and Habits with Dr. Mel Davis | Rugby Muscle

04 Jul 2024

Contributed by Lukas

In this episode of the Rugby Muscle Podcast, TJ speaks with Dr. Melissa Davis, an expert in sports nutrition, motivation, discipline, and habit format...

Balancing Work, Practice, and Strength Training, Youth Training and more Q&A w/ Alex

27 Jun 2024

Contributed by Lukas

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 g...

Mrs Rugby Muscle - 4x National Rugby Champion, Women's S&C, Being a Hybrid Athlete

18 Jun 2024

Contributed by Lukas

Beatriz joins the Rugby Muscle Podcast to discuss women's rugby S&C, nutrition and her experience playing rugby around the world and now vent...

All Blacks Head of S&C Nic Gill - Fitness & Strength Across Modern Rugby

12 Jun 2024

Contributed by Lukas

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 ye...

BIG NEWS - Rugby Muscle Podcast Update

05 Jun 2024

Contributed by Lukas

Big update for the Rugby Muscle Podcast and Rugby Muscle overall. I think you'll like itRugby Muscle Elite 1on1 Coachinghttps://rugby-muscle.com/...

Latecomer's Rugby Adventure: Caribbean Dreams, Juggling Work & Progress w/ Carrim Browne

07 May 2024

Contributed by Lukas

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...

Longevity Training = Rugby S&C - Train for health, fitness and lifespan

02 May 2024

Contributed by Lukas

Today's Rugby Muscle Podcast addresses the crazy link between training for health, longevity and anti-aging and rugby strength and conditioning. ...

Dan Cottrell: Popular vs Effective, Coaching Skills/Tactics, Males/Females

30 Apr 2024

Contributed by Lukas

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, incl...

Off Season Fat Loss and Muscle Gain for Rugby Players

25 Apr 2024

Contributed by Lukas

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...

Pro vs Grassroots Training, Classic Mistakes, "Hybrid Athletes" and more w/ Joel Harries

23 Apr 2024

Contributed by Lukas

Today's podcast is a chat with fellow Rugby S&C coach Joel Harries. 0:00 Intro1:28 Joel's background5:30 Rugby's impact on everyon...

5 Rules to Fix Your Nutrition for Rugby Performance

11 Apr 2024

Contributed by Lukas

Diet and nutrition for rugby players is a huge part of the equation when it comes to becoming your best. Whether you're trying to lose some fat, ...

Should Fitness Be Done at Rugby Training?! Coaching Discussion w/ Colin Johnson

04 Apr 2024

Contributed by Lukas

Today's Rugby Muscle Podcast features Colin Johnson, a coach finishing his Masters in coaching science. He is also TJ's former captain from ...

Lessons from coaching Huge Fat-Loss Transformations (PODCAST ONLY repost)

02 Apr 2024

Contributed by Lukas

All about the foundational things if you really want to lose fat, gain muscle and look better this summer!Rugby Muscle Elite 1on1 Coachinghttps://rugb...

10 Training Tips for Rugby Players Short on Time - Be Efficient with Rugby S&C

22 Mar 2024

Contributed by Lukas

If you want to save time in the gym, this podcast is for you. These time saving tips will allow you to get your workouts in more efficiently AND give ...

How To Get FASTER For Rugby - Develop Real Game Speed in 20 minutes!

13 Mar 2024

Contributed by Lukas

You want to sprint faster? You want to develop line-breaker, defender beating, line-leading speed? Well you're in the right place here with the R...

Top 5 Power Training Methods for Rugby Players

05 Mar 2024

Contributed by Lukas

Today's Rugby Muscle Podcast delve into the top 5 training methods to unleash your power on the field. You'll get guides on all methods, inc...

Principles to Train POWER for Rugby - a Practical Guide

28 Feb 2024

Contributed by Lukas

Today we go through how to train power as a rugby player, not just looking at exercises you should do, but instead looking at the principles you need ...

Getting Big and Strong for Rugby - THERE ARE NO SECRETS

21 Feb 2024

Contributed by Lukas

If you wanna get jacked and you wanna get strong for rugby, then this is the podcast for you. Let's be clear with this - there are no secrets, ho...

Q&A - Are Mile Times Good for Rugby? Hypertrophy vs strength AND MORE!

16 Feb 2024

Contributed by Lukas

🎥 LIVE Q&A February Edition!Join us for a live Q&A session in February where we'll be answering ALL your questions...In Today's E...

TRAIN TO BE A RUGBY ATHLETE - 5 Simple Ways To Improve Your Movement/Athleticism

14 Feb 2024

Contributed by Lukas

Join us as we discuss about various training methods to enhance movement quality and athleticism for rugby players. Find out how to incorporate rugby-...

Brutal Fitness Work Isn’t Actually Getting You Fit - Here’s Why

06 Feb 2024

Contributed by Lukas

Today's Rugby Muscle Podcast will go through the traditioning rugby fitness sessions, like the bronco, malcolms, Tabatas etc and establish a comp...

The 4 Conditioning Methods I use to develop ELITE Rugby Fitness

30 Jan 2024

Contributed by Lukas

In this episode of the Rugby Muscle Podcast you're going to understand the 4 conditioning sessions that will get you fit, and performing your abs...

The ONLY way to Everything Rugby S&C (Strength, Fitness, Speed etc)

23 Jan 2024

Contributed by Lukas

Join us as we discuss the crucial role of effective periodisation and planning in maximizing performance and long-term player development in rugby.In ...

Train for Your Rugby Position? Cardio before Weights? Tracking Macros? Q&A Podcast

18 Jan 2024

Contributed by Lukas

Today's episode is a Q&A episode with questions coming in from listeners. How to change your workouts for your position? should you do cardio...

How to Build Athleticism for Rugby (at ANY age!)

15 Jan 2024

Contributed by Lukas

Most people train in the gym to be better in the gym, but to build athleticism we need to take a different approach. In this episode expect to learn h...

Combine Rugby with Bodybuilding - My Methods and Thoughts

12 Jan 2024

Contributed by Lukas

I get it, you want to get jacked, you wanna grow muscle, as an unknown philosipher once stated "everybody wanna be a bodybuilder, but don't ...

5 Conditioning Areas Rugby Players MUST Train

09 Jan 2024

Contributed by Lukas

A crucial episode in understanding what you need to train in order to improve your physical capability or "strength and conditioning" for ru...

How to Improve Every Single Week of the Year

04 Jan 2024

Contributed by Lukas

Today we build off of last week's goal-setting mindset and explore one of the most powerful (and understated) processes you can do... setting and...

Why Clarity is Everything for Your Mindset! A New Twist on Goal Setting for Rugby Players

27 Dec 2023

Contributed by Lukas

Ok, this is the first stage of how to seemingly develop discipline, motivation and consistency. It's not your normal type of goal setting but it ...

Maximizing In-Season Results, Losing Size to Get Fitter, Deloads, and More Training Questions Answered

22 Dec 2023

Contributed by Lukas

Alright we're steamrolling through with these now with the first Q&A episode of the new season. Today's episode will cover many interest...

How You MUST Approach Your Rugby S&C - Building from ground zero

19 Dec 2023

Contributed by Lukas

Today's podcast is a discussion of how you need to approach your S&C, building from the ground up instead of copying and pasting other progra...

Top 5 S&C Mistakes Amateur Rugby Players Make (number 4 will shock you 👀)

14 Dec 2023

Contributed by Lukas

Today's first podcast addresses the 5 biggest and most common mistakes that amateur rugby players make with their strength and conditioning. Why ...

THE ALL NEW RUGBY MUSCLE PODCAST - An Introduction & why you should listen

08 Dec 2023

Contributed by Lukas

Introducing the brand new season of the Rugby Muscle Podcast, why you should listen, and how social media might not be the best thing to help you with...

Who Will Create History?! Rugby World Cup Final Prediction and Preview

27 Oct 2023

Contributed by Lukas

Time for the final, I give my preview of this epic final, and try to predict a winner. Enjoy!Apply for coaching using the link below https://rugby-mu...

Unforgettable Rugby World Cup Quarter Finals in Review

16 Oct 2023

Contributed by Lukas

The rugby world cup quarter finals were epic. I reflect on the games, the epic New Zealand win over Ireland, the brutal Springbok win over France and ...

Predicting the Quarter Finals of the Rugby World Cup

11 Oct 2023

Contributed by Lukas

In this video, I'm predicting the quarter finals of the Rugby World Cup 2023. Who'll make it to the semis? Apply Rugby Muscle Online 1on1 C...

Stop Making Your Rugby S&C Difficult!!

10 Oct 2023

Contributed by Lukas

Apply Rugby Muscle Online 1on1 Coaching for your S&C:Follow us on Instagram:For news on all new Rugby Muscle ProgramsSupport the show

EPIC Round 5 and Pool Stages Reflections - Rugby World Cup Review

09 Oct 2023

Contributed by Lukas

The Rugby world cup pool stages are over and now we can really reflect on an epic 5 weeks of rugby that demonstrated everything great and frustrating ...

How Older Rugby Players Should Train (7 best tips)

04 Oct 2023

Contributed by Lukas

Macros Calculator14-Day Launchpad Rugby Strength & Conditioning ExperienceS&C For Rugby Explained? A Revised Rugby Physical Preparation Pyrami...

In-Season Rugby S&C - 5 MUST DOS

26 Sep 2023

Contributed by Lukas

Macros Calculator14-Day Launchpad Rugby Strength & Conditioning ExperienceS&C For Rugby Explained? A Revised Rugby Physical Preparation Pyrami...

RWC Round 3 Full Preview - We NEED To Talk About These Games!

22 Sep 2023

Contributed by Lukas

So lets talk about it, week 3 of the Rugby World Cup and 3 huge games, Ireland vs South Africa, Samoa vs Argentina, Australia vs Wales are all have bi...

Rugby Physique Goals for Your Position (Bodyfat % and Muscle)

19 Sep 2023

Contributed by Lukas

Macros Calculator14-Day Launchpad Rugby Strength & Conditioning ExperienceS&C For Rugby Explained? A Revised Rugby Physical Preparation Pyrami...

Week 2 Preview! Uruguay Reaction, the BIG "Tier 2" and Red Card Problems

15 Sep 2023

Contributed by Lukas

Join The Rugby Muscle DISCORDCreate Your Rugby Strength and Conditioning ProgramMacros Calculator 14-Day Launchpad Rugby Strength & Conditioning E...

Here's What You're NOT Being Told About Gaining Muscle for Rugby

13 Sep 2023

Contributed by Lukas

Create Your Rugby Strength and Conditioning ProgramMacros Calculator 14-Day Launchpad Rugby Strength & Conditioning ExperienceS&C For Rugby E...

Rugby World Cup Week 1 - 2 Big Takeaways (This MUST Change)

11 Sep 2023

Contributed by Lukas

Giving my thoughts and reactions to the first week of the rugby world cup.If you want someone to guide you through everything you need to elliminate c...

World Cup Round 1 Preview w/ Someone Outside of the Rugby Bubble (it's Alex)

07 Sep 2023

Contributed by Lukas

14-Day Launchpad Rugby Strength & Conditioning ExperienceS&C For Rugby Explained? A Revised Rugby Physical Preparation PyramidYouTubeFacebook ...

I Structure 95% of Rugby Gym Sessions Like This - MAXIMUM EFFICIENCY

04 Sep 2023

Contributed by Lukas

14-Day Launchpad Rugby Strength & Conditioning ExperienceS&C For Rugby Explained? A Revised Rugby Physical Preparation PyramidYouTubeFacebook ...