You can't just do it? Willy-nilly right. And that's me using the phrase Willy nilly, because I want to appeal to older guys. You can't just throw it in, right. You have to be smart with your intensity, what What's going on, everybody. Welcome back to rugby muscle. I'm TJ, as always. And today we're going to be discussing how to keep playing and enjoying rugby. As you age, we've got four tips. Let's get right into them. But before I do, I'm actually going to have to reorganize this background cause I've just realized I've messed it up. And I'm also going to suggest watching, I'm going to introduce you to this. We're back using the the slideshow. I do think it's a easier way to do the videos and it's a much better way for me to get them out. I think it keeps it visual for those that are watching on the YouTube channel. so comment below, let me know if you prefer these types of videos or if you prefer just me talking with some videos of the action I'm talking about, however you prefer it. Let me know in the comments below. Also if you're new hit subscribe, hit that notification bell, because I'll be doing more videos like this, that you'll be into. Plus it helps me out a lot. And if you want to hit thumbs up, please do. So it takes not even a second. It really helps us out. Any comments below, of course, even if they're just for the algorithm are much appreciated, so let's get into it. So the four tips, the really important factors that I want to discuss are seen on the screen now. So controlling volume in your training, don't be afraid of pump water. Don't be afraid of high intensity and keep it moving. Now, these are the physical. the are apply. If you want me to go, I can go into another video where we're going to talk about mental factors and mental models that we can use. But in this video, I'm talking just about the physical, the training, that sort of thing. So this applies to all Asian athletes. If you're someone and that said, I said, aging, not Asian, but it does also apply to Asian athletes, I guess. So the, the idea of this is that we are all aging, right? Like everyone is getting older. That's the point, right? As you age, it doesn't just mean, oh, okay. I'm 40 now I'm starting agent. Now you start the aging process from when you were born. Right? So when we say we age, we don't necessarily meet. And what this, these physical tips apply to not are, are not just the age as in, uh, the years that are going by. It's the use, the wear and tear. If you think about a car that, you know, you just can call comes out in the factory. It degrades as you use. It also will just degrade over time if it's just sat there in the garage, but it's going to be a lot different to how it would be than if you took it out every single day, used it on a real heavy commute, commute, or a long commute, or, you know, depending on how well you took care of over time, like all of these are different factors into how different the aging process can be and how you can react. So these are, yes, they are physical things and that tips, but they're rules also. Yeah, there is a, there is a scope that you can use and apply all of these methods. So first and foremost, finding your balance, controlling your volume within your training. it's not finding the balances in doing lots of balance work that that's just, you know, balance comes from strength. If you can contract the muscle well, you can control it. You can, you can find it. The idea here is that you, you want to be more efficient with your training volume, right? You do need to do more as you, once you pass puberty very much, you need to keep doing more and more and more to gain more physical components. By that, I mean, if you're actual getting older, um, it becomes much more challenging to get faster becomes once you're challenging to gain muscle, you know, Prime is when your body is actually growing as a teenager, as a, maybe even in your early twenties, you could still be primed to grow. If you go back to the car example, if you've already ran, you know, pushed your car to the limit, it's probably more difficult to then keep pushing it to the limit. Whereas if you've never done it, you know, that limit actually, you will be exposed by doing that, uh, that taking that car out. So depending on your training age, you kind of still need to leave that. Or if you're a 45. And you've never been to the gym man. Like you, you don't need to do more. I mean, guess you do because you've not done anything before, so you actually, yes, you do. You need to do more, no matter what, right. You need to do more. Always, always, always, always something is more than nothing. And then as over time, as you get stronger, as you get better, you need to do more, to get essentially less. Right. You get less results from the more you go on. Hopefully that makes sense. If it doesn't let me not to come and split this is where the balance comes from. Cause you can't just keep adding more and more and more onto your plate. Not just because time is a factor, but also because you cannot recover the same as you get older. Think about when you were drinking, when you were, whatever legal age is in your country, um, you would go out drinking and you would, uh, I distinctly remember being an 18 year old and think, Ooh, that was the worst hangover I've ever had. And the hangover. An hour right now I'll drink a couple glasses of wine. I'll be, I'll be feeling it for like two days, you know? Um, that's the body not being as good at recovering as it used to be. Same thing applies to, if we go back to the car analogy, the wear and tear of your joints, right? It's not just 20 years of living. It's 20 years of smashing into other people, uh, using your shoulder, which is a very, uh, dodgy joint at the best of times, right? To hit people as hard as you can with as much force going through that shoulder, that's going to hit your car. Um, also, you know, your muscles just don't recover as well, depending on the stage that you're in. So what you need to do is find that balance. It becomes a lot more difficult as you age to find that balance. Essentially, what you've got is you've got an area here, which is not enough training, you know, an area which is too much training as your, as you age, that the sweet spot gets smaller and smaller and smaller because you need more to get more results, but you also can recover from less. You can't. Yeah, you can't recover from more, so it won't be what it was when you were younger. You just have to accept that and you have to find and dial into that volume. You still need to train. You need to do more, no matter what, right. Potentially that means like more focus on the physical aspects that you want. But I'm getting a little bit ahead of myself. Let's get into the next point. Not being afraid of pump work. This is a huge tip. So, you know, overall matter sort of like. Finding that balance, finding that volume. This is a little bit more specific. It's what you should be doing. You should be doing a lot more. Pump works, not all training needs to be crazy, intense, low, intense YWAM for conditioning tempos for speed and agility. Those are two fantastic ways to develop the aerobic. Then we're looking at, when we're doing a strength work or a hypertrophy work, we can look at a lot more isolation work. That doesn't mean exclusively isolation. What, but it means that you can also use methods, uh, and take advantage of methods like pre fatiguing the muscle so that you don't have to constantly push lots and lots and lots and lots of weight. When I get my squat to my strongest at the times when I'm really pushing my. I will often pre fatigue it so that I don't have to put so much weight on my back and have to squat. So like such a huge amount. It's not a huge amount, but it feels really happy. Right. And still, I will get that bone, the benefit of pushing all of that musculature that I would use for the squat to its limit without actually using, you know, needing the extra weight. So for example, if I was using a hundred. Kilograms. I would get that same effect from 130 kilograms. The body still doesn't, it doesn't know the actual way. It just knows how hard it's pushing. The same example could be used if you're training in the morning, when it's a suboptimal or you're training, whatever suboptimal conditions, it doesn't mean that you're not pushing yourself because you're not pushing as much literal. You're still pushing yourself relatively as hard as you can. So isolation wide can absolutely work wonders for your, for your strength and your hypertrophic gains. Um, all of this stuff in conjunction, right? The, the lower, the lower intensity, you, the pump, what allows you to get through more volume? It also potentiates, uh, improvement in other areas, right? So if you've got more volume, if you're getting more volume for your legs, you're, you're potentiating more. Potentially cause we might be growing your, your legs. You're also potentiating more speed. You're also pretend if you're doing your aerobic work, you're potentiating more gains in the gym because of the other things that you're doing, because you, you don't need, you can recover better if you're a rubbing system is better and you can get through more training because your aerobic system allows you to recover much better. It's also obviously much friendlier on your joints as I've already described. Great. You're still getting out. You're still getting that workout. You're still, you can still get after it on these conditioning sessions or the pump sessions, but it's just not the exact same. It's not just push it, like smashing your head against the brick wall. Right. So like I, you know, and this, this is, fool's hard on people cause I see a lot of people when they're in the gym and there'll be, um, there'll be using you the elbow pads and they'll be curling 60 kilos on the bar. You do that because you love it, but it's also wrecked you, right? So you have to have knowledge. If you're someone who has already pushed himself to hots and, you know, button yourself into the ground, like understand that where that's put in your body. Right. And understand that you can still absolutely train, but it just has to be able to. Yeah. The thing that I would also say is if you're someone who has not done too much, this, this is not difficult, right? This is. I'm going to completely take it out of you. This is going to get your feet in and really bloody good and give you more energy again. And that's also a factor and something that you should definitely be aiming for as you age. Now this isn't necessarily to say that you have to train like a bodybuilder or even like Ron burgundy doing a thousand reps, or even like Alex V outta here doing to our trailers. You just need to be aware of the intensity that you can train at and that you can really make some big, significant improvements and the lower tents that you stop can be absolutely magic. Now, the next thing is to not be afraid of high intensity. Yes. Don't be afraid of low intensity because you're still going to improve, but also don't be afraid of the high intensity stuff. In small doses. It's not going to kill you. Not only that, but you need to train it. If you're going to play rugby, you can't play rugby a, I mean, I guess you kind of play rugby at low intensity, um, you know, pick, pick your joke that could be had there. I'm not going to go for it. Right. It's too low hanging fruit. You get the point, right? Rugby is a sport where you're going to sprint where you're going to collide, or you're going to use explosives. You need to train those things. If you want to keep up your performance, or if you want to. I mean, especially if you want to improve your performance, um, obviously keeping muscularly fit. So the pump work, um, keeping, keeping muscular and fit. So should I say the pump work, the cardio work, all of that stuff will absolutely help because that's going to help you recover from your high-intensity efforts, but you're also need to train at that high intensity to quote unquote, remind the body. Yeah, it has that capability. And obviously then keep pushing, extending that capability. Right? It's that almost that use it or lose it capacity if you never sprint your body's just going to say, okay, that's we don't need all of this fast Twitch stuff because we, you know, w w w we just don't use it. Okay. And if you're just using it in the games, like that's only a small exposure, you want to really train the high intensity stuff and improve of that stuff. But with that being said, you have to, this goes back to the first tip where we're talking about the balancing act. You can't just do it? Willy-nilly right. And that's me using the phrase Willy nilly, because I want to appeal to older guys. You can't just throw it in, right. You have to be smart with your intensity, what you want to think about. Necessarily like sprinting as fast as you can, but moving as efficiently as you can, right? Uh, efficiency is key here. If you can move better, if you can step better, if you can control your body better, that will help with the high intensity stuff without, you know, completely deplete your new. Yes. When it comes to actually, you know, really increasing your strength and increasing your power and increasing your speed, you're going to have to produce enough. But you don't have to do 15 sets of 20 sprints. Right. You just have to do enough. And that could be as little as, you know, four to five sprints. Every few days, I'm desperate to sneeze, but I can't get out of me. Damn. It we'll move on. Anyway. Right. So the high intensity stuff still needs to be done. It can't just be, oh, I'm old now I call it a high intensity stuff. No, you still have to. Fairly regularly, especially if you're in the season and you want to make those improvements and you want to keep those gains, but you, you can't just not call it makeup. The majority of your training, you still have to use it and be really smart with it. This is something that a lot of all the food into one of those two camps, there'll be either afraid of. Uh, the low intensity work cause they think it's bullshit and they're not going to get enough out of it, or there'll be afraid of the high intensity stuff, because it's like, oh my joints, my joints, because they haven't done any of the low intensity stuff. Right. You've got to find that balance and that's really what it's about, but actually what it really is all about is to get moving or if you're already moving through. Wait and around is you complained about your age. Yes, I totally understand it, but it's useless. The best age to, to play rugby is right now, this is the only opportunity you have and you can't go back in time. You can't say, oh, I wish I was younger. Or you calling now, you could say, I wish I was young, but you can't actually go and be young. That's not the point your body and your, the age of your body and how you can perform is going to be governed by the stuff that you do, not by the excuses that you make or the theories or the. You just have to figure out what you can do and go about doing it. Like rugby is the F for enjoyment. And we'll talk about this. When we talk about mental models potentially in the future video, if you'd like to watch that video, please comment below. I'll probably do it next week. If it gets enough traction, but understand that like, uh, enjoying the game is, is, is what it's about. Right. And you want to keep doing that. And if you want to keep doing that, then I suggest you write. Some level of training, you keep up with it. Movement is medicine and it's not just about improving your performance base about stopping you from getting injured. It's about, and if you just keep playing rugby and you don't get injured, like because of your experience, I guess you're going to improve, right? You're going to get more and more and more experience and therefore problem solve better and better and better as a player. Not just like physically, but mentally like rugby is not just a fix. And just because you've got older, it doesn't mean that you have to put this stuff on a pedestal, right? Um, like training doesn't have to be all, you know, it was so much easier before, I guess I can't do it. No. Just, just get, do whatever you can. Same thing with playing really. You like, you can just go about playing an overtime, keep going, keep going, keep going, keep going. There's no age where you have to stop playing. Right. There's. Limitations. And there's obviously the clients and whatnot, but we can combine that quite a lot we've adequate and smart rugby training is we're going to see in a second, when I say rugby train, I mean, strength and conditioning, right age really is just a number that we apply for the amount of years that you have spent on this earth living. It doesn't mean to say all of that stuff, that, how you've been using that car. Right. It's the date that the car came out. Versus what you've been doing with that car and not just what you've been doing as far as driving it, but what you've been doing as far as maintaining it, maintaining it, you know, swapping out pieces or putting oil in it or whatever people do have. Cause I still, I keep using car analogies, but I don't know. Cause very well so I'll talk about mental models and stuff. I think, I mean, just discussing this video right now has made me think that we can absolutely discuss that in a future video. Again, let me know in the comments below, if that's something that you would like. So one final thing, we've done our four tips, but I think something that I think you can all take away from is to get inspired because a lot of us don't know, you know, we see rugby on a TV and we see lots of guys that are in their early twenties or whatever running around. And they're so fat. And you think Jesus is like, this is crazy. Or you see a local first team down the pitch and they're all young and the met starts or whatever it feels crazy. But here, uh, pictures of all guys, either in their late thirties or early forties, Uh, I dunno if Tom Brady might even be bloody late for you to this point, and they are all still performing at a, at that top level. Right. So you've got Rinaldo, you've got, uh, uh, quite Cooper who made a resurgence, even like, as he's gotten older, same with, um, James O'Connor, what's his name there? He's made a bit of resurgence and he's been around since he was 17, you know? We're not looking at, in terms of like him reaching levels that he's not been at. Right. He was always a Wallaby. He's always been talented, but he's managed to use that talent and hold on in, on his physical abilities, even as he's gotten older, he hasn't, there's no rule, huge decline that you can see in this game. Aloe when Jones man, like what that guy manages to enjoy and go through and still keep playing is phenomenal. Sergio Perissa. I think he's 38 at the time of me recording this Filoni video and he's still playing top level. We have to learn and he doesn't appear to be declining. He is even talking about doing another season because he's not even seeing too much of a physical decline in terms of his performance. He's just gotta be more selective. Right? He's he's, he's thinking about that balance. And also got a picture of my client here, Eric, who has gone through knee surgery, shoulder ops, and he's still working his way back to playing rugby. Again, this is him, uh, 42 smash in a garden, his local bits, you know, he's still playing some of his best rugby. He didn't have that high level to start with. We can go back to that analogy with the car, probably over nine minus point. So you get the point, right? He, um, he's still managing this plane. This is the things that you can do. And then at the bottom, right, we've got Mark Bright who has been in the championship for, I think it's like 12 to 14 years now. And he went there when he was like 30 he's I think he's thought 43 at this point. And he's one of the top try scores in the championship. And if you don't know the champion. The level below the English premiership. So at 43, he is still performing really, really well. It is absolutely possible for you to keep playing rugby as you age. Um, as far as mental models go, and as far as how you should consider it, I'll talk about more in the other video, but I will finish with this, right? Like just focus on what you can improve and how you can be better. And that is going to help you, you know, really. Like understand what it is that you're trying to achieve with this rugby stuff. As you age, it's not necessarily glory, right? It's just being able to have fun and enjoying the game of rugby as you age. And that training can be a huge factor of that. If you apply these four tips, I really do think you'll find it massively beneficial. Of course, all of these four tips are included when we talk about a team rugby muscle and all of the different trainings that we have. Over at rugby muscle. So if you're someone that doesn't want to apply all of this thinking and try to find that balance yourself and a question, what sorts of things that you want to train and whatnot, check out the links below. Cause we've got rugby muscle elite, which is one-on-one coaching with your boy. Well, we will like really, I will take the reins and I will be your mechanic for your car. And I'll just be in charge of everything or team Robbie muscle, which is a program delivered to your email. Once a month regularly updated. We've got a whole backlog of, well over a year's worth of training, also like access to live Q and A's all that good stuff. You can find all the details for that stuff in the description below. Thank you guys so much for watching. I hope you found this video useful. If you did, and you haven't given it a thumbs up or comment in below, please do those two things. Subscribe. Keep the limit, click that notification bell, and I'll see you guys in the next one.