yes. What is going on? Everybody? Welcome back to another rugby muscle podcast and this which is the may edition of our live Q and a on the YouTube channel. as you seen recently, we've been putting a lot of content out on the YouTube channel. And that's for very good reason. It's because we are, we've got lots more people that are asking sorts of questions and coming into the rugby muscles fair. And we've got lots of questions to answer. And I think we have been having good success with that. And I'm really happy with how that's been going so far. Without further ado if you are watching this live or post, give the video a thumbs up. If you're watching live, you can ask any questions in the comments. If you're watching posts and you want to ask a question, put it in the comments, it might still be made into another video, or it might be answered on the the best or worst case scenario it's going to be answered on next month. Live Q a. Now I sort of screened. And pull them up. These questions that I have to begin with are from the rugby muscle athletes, Facebook group, you'll find that in the links below, basically every single video. You'll also find links below of everything that we do at rubbing muscles. So whether that's elite one-on-one coaching, whether that is team rugby muscle basically a year round programming, which has been revolutionized and re-released through our app, that will be on all smartphones we're joined in the 20th century or. Yeah, we're joined at 20th century and we are actually a 21st century. So I say, and we are doing stuff using mobile phones. Again, we're coming off slowly, coming away, stubbornly coming away from Google sheets. And that is to deliver a better experience for you guys in the gym, which is both with Robbie muscle elites and Robert team Robbie muscle will all be delivered now through the app going forward. It is complete is a really good system, really happy with it. Everything's locked there. So you've got your training information. You've got skills training. You've got your nutrition that you got nutrition guidance. It also syncs with my fitness pal. So if you're a one-on-one client, I get to see your, your food diary coming up and we get to have the same level of interaction, if not better interaction as normal, but we will still be doing these live Q and as we'll also be doing a as part of the members experience on the app, we'll also be linking up with zoom and we'll be doing at least one a month, live Q and a just for members only where we can take even deeper dives into some topics. I'm excited to bring that to you. And the best way to find out all of that. If you, if you're not quite sure. It's just to go to rugby-muscle.com and download the seven sins of rubbish strengthening condition that way you're then on the email list. And you'll get first dibs on all of the program releases all of the out releases, all the coaching, all of that stuff gets directly emailed to you. And if you get annoyed by the emails, because I send them just a couple of times a week, you can always unsubscribe it's this, you know, you're all good. You know, everything here is spam free annoyance. And with that out of the way, let's get into the questions. First question comes in from Josh, who says, when trying to bulk during the off season, what are your thoughts on an intuitive approach with diet rather than tracking? Okay. Rely more on hunger cues, how you feel in the gym and performance without eating like an RSO. Of course. Josh. I I'm a fan of it, to be honest with you. I think it can work really well. I think what I like to do is get to someone like. First and foremost, if you're, if you're trying to bulk in the off season, you're, you're already in a good place with your body weight, right? If you are not in a good place of your body weight, then we're going to have to stop it and start again. We're gonna have to start tracking and we're going to have to get you in a group in a good place. If your body weight, before we start adding muscle, if you're you know, I'm not going to give specific numbers, but if you're. A bit too chubby, right? There's no point in you going into a boat, you can still grow muscle. You still have enough fuel whilst shed in some fat and you'll be okay with that, right? It's when you get into the low percentages of, of body fat and I'm talking, you know, anything from below 15, it, as long as you can see your amps, then you can be justified in doing a bulk. The leaner you are, the more intuitive you can be because you could, you've got a little bit more wiggle room. The chubby you are, the more likely it is, or the less likely you are to notice the changes in extra body fat coming in. And you know, that adds up week after week after week. And what you think is. You know, four pounds of solid muscle is probably 3.8 pounds of fat and 0.2 pounds of muscle, because it's just difficult to tell when you don't have that level of definition. You're also not as comfortable if you're a chubbier person with your, you know, with your actual eating schedule for the most part. Right. So tracking is a good idea for that. Whereas if you're already linked, You're probably in a good place. Just to, and if you've got Lena by tracking, especially you probably already got really good habits in place and therefore we're not as concerned about, you know, things going too wrong. We're just concerned with making sure that you get in enough calories with that being said, you you'd think, oh, okay. Then I can do that. I can go for a period of like a month or so not tracking and then maybe track for a week to Sarah. Sounds great on paper. The problem is, is that that first week tracking back is absolute bull. Like getting back into tracking is always a ball. Like if you've taken a period off, that's why I always encourage people to continue to. As, as, as often as they can. So I would say it can work, just make sure you're eating enough. And that, that, that's kind of the problem is that if you're under eating or overeating just slightly consistently, that's going to have a bit of a big difference on your results, but you're not going to notice it day-to-day and you're not going to notice it even after a few periods of months or a period of a few months until it's probably too late. So I would, if, if tracking is that too much of a boy. Then. Yeah, but I think what would be better is, you know, pick three or four days a week where you are tracking, or even just two days a week where you're, you're, you're in control of your calories just to know where they're at on average. And then you can sort of be okay with that. You know, I'm not like the reason most people get resistance to tracking when they're trying to eat more and more and more is because the convenience factor, right? You, you stop trying to eat or you you're, you're trying to eat out more because you can eat higher calories. And then therefore you find it easier just to just eat it just to not track. Right. And that's fine. Those days don't track, but get a ballpark figure for the rest of the week, as best as you can. And that way it also makes it that much easier. Excuse me. When you go back to trying to shed a little bit of excess fat, if you've got into that, if you've got a bit too much fat and that way you can just go pick up tracking right away. But that's a great question and it's a good, it's not a bad thought. I just think you're better off tracking for at least a couple of days a week. Just to stay on track, right. And pardon the pun. And then even then you can, you can keep increasing your calories until it gets to a point where, you know, you're eating fairly. Okay. I wouldn't call it intuitive. Cause it still, if you're still in your head, you're still tracking because you still have an idea. Okay. I'm having my breakfast, which I know is around 50 to 70 grams of carbs. And I'm having my which is 30 or 40 grams of protein. And I know what my lunch is. And you, you still have a good idea. I don't like it being called like intuitively It's still, it's still like it's not intuitive at all. It's something that you is a habit that you've ingrained in yourself to help you not eat like an asshole bank account work. We've got a comment on the live feed. What's up Nicholas. He says is reactive training plyometric, similar to reflexive training. That might be lost in translation, but he I think if you're talking about as far as like, in fact if you're here, Nicholas, try and explain that question and I'll come back to it. If not, I'll have a stab at it and give an answer to maybe not the question that you're asking. So if you hear it, make another comment and tell me what you like really elaborate on what your, the question is that you're trying to ask, and then we can go from there. Question from David on the Facebook group, he says for older players bearing in mind the myth of Ryan Giggs attribute in his long playing life to yoga. Where would you put yoga type sessions in your pyramid? If at all? Yoga would not go into pyramid. Yoga is no, it would go, it would be filed in the very top of the tip of the pyramid where mobility is. I don't think like, I don't think older players need to be doing yoga. I think everyone needs to be moving well and moving efficiently, but you also need to be getting stronger and you also need to be working. You can move efficiently and move heavy weight. You can move efficiently and move explosively. You can train those things. That's going to help you on the rugby pitch. That's going to help you be more mobile. That's going to help you be more injury resistant, doing yoga, holding a stretch. It's not going to help you be injury resistant. It might help you reduce stress, but even then yoga and flexibility training in general. Contrary to a lot of maybe a little lower level of intuition, but contrary to what you're probably told is actually also a stress it's a training session. It still takes out of you. Like you, you have, if you're going to get significantly more flexible and, and, and really like increase your flexibility. That is. Potentially more stressful than most weight training sessions on the body. You've got to recover from that. And therefore, that's another thing that you've got to recover from. If you've not already got enough things to on your plate as a, as an older rugby player where it's, you've got your work, you've got your your, your weight. It's your conditioning, your rugby training sessions. You've got your family stresses. You've got all this stuff going on and now you want to do yoga. It's just another thing. Isn't like, it's still, it's not giving you. It's tight. It's not giving you recovery. It's taking away from your recovery. Ryan Giggs was a successful player because he transitioned how he played. He got significantly less athletic as a football. The, you know, the older he got, but he, he moved in and, and, and, and played less of an athletic type of game. But because he was very, he managed himself very well with injuries. Just through a little bit of luck, maybe a little bit of genetics, maybe a little bit of being strong or just, you know, being okay. And moving well enough. Like he just didn't, it just avoided injuries. Okay. And then just carried on playing. I think if you're someone that wants to avoid injuries, especially in rugby, which is a different sport to soccer, you've got to get strong. You've got to expose yourself to high speeds and, and do a, a level of sprint training. The only sprint. And you do, can't be on the rugby pitch because that's going to then it's like, if you never how, how, if you, if you never go fast on a. If you, if you have a test push a car to its limits, you don't know what its limits are. And so therefore you're not comfortable driving it as limits. And therefore, when you first try and take your road car and push it to 150, 180 miles an hour, you probably fucking turn and crash. Right. Whereas if you do that in a controlled environment slowly over time, get learned how, how dealing with that speed works. Like you'll be okay. And you'll be better at driving your. You, you need to expose yourself to high forces and high speeds. The better you move, right? The more you train, the more consistent you are building your muscles up and building your movement patterns up and move and, and becoming a more efficient player the longer you're going to be able to play. And also of course, The fucking fitter. You are aerobically. The fitter you are as an athlete, you, you are going to be able to maintain and get in more sessions. All of their stuff has got nothing to do with yoga. If you want to meditate for the benefits of, of the mental benefits of meditation have at it. If you want to do yoga because you want to do yoga and you want to relax, or you want to perv on the women now, whatever you want to do crack at it, but it's not, it's not adding recovery. It's taken. Nicholas does, did not elaborate on this question, but Ian asked another question. I'll go to Nicholas's question first. So forgive me for not understanding what he means by reflexive training. I'm gonna see if there's a translation approach that we can have. But in general, I think plyometric training is, is the, probably one of the most overused overused phrases. Right? So plyometrics is where you w where you. Now, now I'm a bit flummoxed on it. So it's either plyometrics, which is which is where you, you hit the ground. Yeah. Plyometrics is about stiffness, right? So you want to hit the ground and you want to bounce up as, as fast as possible with minimal, minimal, minimal ground contact time. It's not dropping off of a box or slowly jumping onto a box. It's about dropping and then being like a, a bouncy ball. Right. But not like a. Not like dropping us a Swiss bore, a gym ball, right. Wherever we go soft and then bounced back up, it will be like dropping like a dense rubber ball. And you would bounce back up heart. That's that's the elasticy that you're training the rigidness that you're training when you're doing a plyometric training, when you're doing reflexive, what I believe but reflective might also be oscillatory training. Right? So I'm going to, I'm just going to skip that question and we're just going to say that that's, that's what plyometrics is. If reflective training is something to do with like the oscillatory that the, the, the trying to get your muscles to fire. It's, that's not really my concern with getting people stronger with getting people sprint in faster, doing all the things that they need to do. I think narrows so many more things. Particularly as an amateur rugby player, and even as a professional rugby player that you can focus on before you focus on that, because you've got all these different demands, not even including the sport itself, that takes up so much skill that you've got to cover before you even have a chance of you know, having the availability to work on this extra stuff. And so it just doesn't make sense. It, it screams to me like something that is a. You know, a, it's a bit of a run here. Things get popular because they look different. Right. More often than not. That doesn't mean that they're good. That just means that there are different people. People will like same thing for new diets. Right? You've got people fucking loving the carnival diet because it sounds so different. That's why kind of all stuff gets popular. That's why liver can gets liver can gets public. Cause he's a fucking meme, but most stuff in the fitness industry is real fucking meat and potatoes. And it doesn't even, even when we're talking about getting strong for a rugby performance, it's about getting strong. Practicing sprinting to get faster because most people don't even fucking practice sprint, and yet they want to do oscillatory training or they want to do plyometrics, just go out and practice sprint in, or they want to, or they want to get fitter, but they don't want to spend 40 minutes on a slow run. They want to do something faster and fancier the fancy stuff. The different stuff gets popular because it's fancy. And because it's different, that doesn't mean it's good because it's pop. It just means it gets popular because it's. Right. Joel seaman gets popular because his stuff is nothing like what you normally see. That doesn't mean it works better. In fact, anytime you see this stuff, it's just screaming, fucking alarm bells in your head. Someone is trying to sell me some shit right now. Right. Always right. Same thing. I'll tell you what, there's another one that comes is getting really popular at the minute and don't get me wrong. I love a good sauna, but people at the minute like I loving the sauna because again, People cherry pick a few arguments about how beneficial the sauna has been as far as like mortality data and stuff like that. That's just stuff that people want to hear because it makes it look. Cause it sounds different. It's not, oh, well it kind of works, but we're not really sure. Right? No, it gets popular because it's different. So people are, oh cool. The sauna makes me live longer. No, that like it doesn't. So show that in the science, what it shows is that people who can afford to go in a sauna live longer. Very, very big difference. That's a very big difference in general, if you, if you follow people that are popular versus people that are getting results and are consistently credible, anyone, even Joel semen can train NFL athletes, people can train thousands of athletes. And, and again, if you're popular, you're going to get results with some people. Cause some people were fucking freaks, but that, that is never going to be the secret, right? The secret is, is so much more boring than you think. And unfortunately that's the reality. But that that's never going to get people popular on social media. And so even me with my physical training pyramid or a physical preparation pyramid, or with the stuff that I do, there is a little bit of trying to make you think that there's something different because I've always, you don't pay attention. Right. Just the way of the way the world works. Unfortunately, the way the fitness world works, like you're, you're not gonna, you're not going to watch a person go, oh, look, here's my meat and broccoli. I mean, for my diet, because that's how I lose weight. Like that's, you know, you want to be told something different, right? I think, I think what I try and do more of on this YouTube channel is say the same information over and over again, because in different ways, but gets you to really understand the basics of what you need and the consistently consistency that you need to apply it to really get results. Under the hood, there might be a lot more complex complexity, particularly when we stack stuff on. And we talk about periodization. We talk about different phases of training around the season because you can't do everything at once in rugby. That's when it's different. Right. It's that's, but that still applies to most people where it's just, it's a still consistency that gets you to the results. Sorry for that rent. And you woke up nice and early for the live, and I'm glad you enjoyed the run. He says whoa, let me see if I can pull it up onto the. Boom. There we go. He says, whoa, this isn't, this is isn't early life. How do you test your maxes without route? It isn't because he said it twice. How do you touch your maxes without really testing your maxes and introducing lots of fatigue. I want to know if I'm elite enough about getting wrecked. Two, two simple solutions to this number one is you could just go on to a rep max calculator. So assuming you're still pushing yourself somewhat close to failing. I think even these rep max calculators can can you, you can even put like RP nine or one rep reserve, and then you can say I did this for three reps and then you can, and then you can plug that in. What is your predictive max? Is that accurate note? Do you need to be accurate for this random. Sort of theoretical guidelines that I gave you for random theoretical phases of training where you are either good enough, good or elite. No, you know but you know, if you want to, that's, that's what I would do. That's about as much way I would do it. The other thing that you can do as far as like testing yourself as you're getting stronger, it's just to look over your old phases of training If you're, if you're someone that wants to check, you know, you don't have to necessarily put yourself into categories, but you can just check over your old phase of training. Okay. Last year, you know, we'll just use back sort of simple example. Last year I did 120 kilos for three sets of five. What do I do today? Oh, I did 140 kilos for a set of eight. You know, like you, you clearly getting stronger. Yeah. And most of the time, you're not going to make big jumps like that. That's, that's another boring reality is that like you, there's nothing that is gonna radically double your strength. You, you're going to absolutely. Seriously increase your numbers quite low if you consistently apply this stuff. But yeah. You know, if you're, if you're someone that's no, and any of the elite expect to take years to get to. And that would, that would be not really answering your question, but that is, that is the answer. And I think, yeah, if you like, the other thing is there are also top, top, top level, like international players. I bet you that I bet you, there are at least 10 of the top 25. Rugby players in the world other than how you're ever going to fucking quantify that the don't eat me Ellie, on, on any of these standards. So, you know, take that for you will, rugby is not a, you know, this is just that, that guideline was just to say, right. Okay. If you're, you know, if you're really they're strong, you don't need to train fucking strength anymore. You you're going to keep most of your benefits and you're going to be fine. So yeah. Let me have a sip of water. We had some, my expression, Mike has been interacting quite well with us recently. He says tips for cardio and speed training for props who want to do more on the pitch, potentially even move to Lucy hooker in. You can give this guy a help. I remember one of the pods you guys spoke about training at one 40 HR for 80 minutes and slowly increasing. What are your thoughts and what would you emphasize first? And I w I wouldn't increase that. Like you would you, so when we're talking about heart rate training, when we're talking about aerobic training, your heart rate, doesn't you don't, you don't build yourself to a point where you can now go to 150 or 160 or 200 for an hour. That's not how it works. You, you, you just can do more. At that lower heart rate. So you just spend more time at that lower heart rate. So 104 is, is a good ballpark figure. Particularly if you're running, if you're doing something else, you could expect that heart rate to be a little bit lower. You could go in the one day ease and you'd be fine. And you would just stay there for anywhere between if you've never done it, start in minutes, maybe even 20. And that that would be my first tip. My but then you go from 30 minutes to 60 minutes two to three times a week. And just watch as you see lots of lots and lots of improvement. You want to make sure that your resting heart rate, or you want to keep going at this until your resting heart rate gets below or around to 60 to 70 or below 60. If you can, like on your wherever, your watch tells you, if you can get below six. Like then, then this still can help, but it stop stops having such a profound effect tips for bigger props. This isn't an exercise and feast speed training, but this is a good tip for your, for your cardio and your conditioning is to do off feet stuff. The elliptical is fantastic for bigger guys because you're, you're, there's no impact on the joints. You can use your upper body. It's, it's actually a really, really good tool for this. 'cause you can, you can use your whole body. You can get the blood flowing, you can get the heart rate to one 30 quite easily. And it doesn't suck. It just gets a little bit boring. So I would advise you to go inside to a gym. I mean, you're not going to elliptical outside. Oh no, you can. I saw a guy the other day doing an electrical with the on the road. That's that's a complete tangent and I'm not going to go down. You want to go to a gym and maybe there's got a TV on, or when there's a rugby game on, or you can bring a screen, bring your phone and just watch a rugby game on. I've done that plenty of times with doing my cardio. I might have to keep doing that with my cardio at the minute, because I might have busted my knee. So I might be spending a lot of time on the elliptical as well. And watching lots of. I'll be watching rugby footage. I'll be watching jujitsu fudge. If this knee doesn't heal very fast and I'll probably be doing it for the first week or so anyway, because I still want to keep maintaining the improvements I'm making with my aerobic system, but I don't want the impact that running is going to give me same thing for a heavier. Definitely. And if you are going to go run in, you would definitely started at 20 minutes and you would slowly increase that mileage if you're a prop that wants to get faster. Cause we talked, you said cardio and speed training. I would still start off by doing lots of that aerobic work. Right. Because at the end of the day if you're like most props just, I spend the most of that time walking. Cause they're so gassed because. People want lots of here. This prop is probably cardiovascular wise, one of the most demanding jobs on the pitch because you've got to scrummage and mall, which is really, really hard. And then do everything else that everybody else does. So like being in the front row of the scrum is probably the hardest thing that you can do on a rubbish. And then you've got to do everything else that everyone else does anyway. So if you want to contribute to that and you've just gotta be really fit getting faster then becomes a case of just doing some speed training, going out on the field. I've got a video coming out soon on the YouTube channel, but essentially people want to get faster and they want all different tools to get faster, but they don't want to go out and sprint or just go out, run anywhere between six to like maybe 18. I'd probably be too much, six to 15 sprints as a prop, take two minutes between each sprint sprint for like, just start and sprint 20 meters. Walk back, take your time, get back practice sprint. And that's going to do you a world of good, right? You could talk about all the different drills and stuff, and we do lots of different speed sessions. We've rubbed the muscle and we do real bad. Technical drills, nothing too fancy because it just, it just gets lost. As I've already mentioned before, there's just too much to practice with rugby that we just want to get you out sprint in this, but as much as we can when as efficiently as can, as we can. So we just go out and do that one to two times a week. That would be it. I think also another thing that, that the props might want to consider again is if you, especially, particularly if you want to move to lose. Like a lot of props become props because they're really strong and they love lifting. But they're already plenty strong enough. Right? So add it. If you're already squatting elite numbers, that there's going to be no difference in your game from adding any weight to your bench press or to your squat. Sorry. And you could, and you, you could even lose 10 kilos on your squat and you were. Your performance from a strength point of view would not drop right? As long as your storage in well, and actually, if you're getting fitter, you're going to argue that, that, that time that you're not spending lifting is much better use use any other areas and you are going to get much better performance as a result. So, yeah, that's how I would handle that. I don't think I don't think, I mean, Yeah, I, I don't think you need to get like a lot, lots of props already putting you're strong enough. And even if your, even if you want to get stronger or even if you want to at least maintain your strength and you're worried about losing, like you could just do two strength sessions a week. Right? Keep it real simple. Keep it real low. And spend the rest of your time, really working that cardio stuff. But as we've already mentioned, that cardio stuff doesn't take away from your because it's low intensity and because it's low impact, it doesn't necessarily take away from your strength workouts as, or anyways. So you could still, you know, now, now you're limited by time rather than recovery. Let's check on the live feed or do we go to one and we'll go to our last non-life question and I get to the live questions. Mark asks, what do you recommend for people always away for business? And don't have much time to train and maintain, build muscle or maintaining is really easy. You can maintain muscle on one strength session a week and you would be fine, right? And that wouldn't even have to be the most elaborate Shang session. You know, hit, you, hit your numbers and this we're not talking about building muscle here. We're just talking about maintaining muscle, let alone maintain your strength. Yeah. You, you like eating enough and, and maybe one lifting session a week, you would be fine. If you then want to we'll talk about other ways and other things into that, but with purely from a physiological standpoint, that's what you would do that would maintain muscle. If you want to build muscle. No, I'll go about building muscle in a second. If you want to maintain, if you don't know much on strain and you want to maintain muscle, you would do that. Then you would potentially look at actually, no, sorry. I, you see how I don't prescreen these questions. If you want to, if you want to build muscle, then that's a different question and you would actually say, okay, let's look at when I'm traveling. I proactively, and this is what we actually do in rugby muscle elite. So if you want to apply for coaching, let me know this. This is actually one of the biggest problems that we solve is we have a lots of guys that travel a lot. You, you, you look ahead to your week and you would do this every single week. Right? You could do it on a Friday. So because most of the time, no one's calling you on a Saturday or Sunday to say, okay, this week you've got to go away. Like you, you plan it ahead of time. So on the on the Friday, and actually, this is why we do a lot of our, our client check-ins on a Sunday on Fridays is because you then look ahead to the. And you say, okay, I'm going to be away this day. In this day, you can either have a gym membership for like, if, depending on where you are. Right. So if you're, if you've got an anytime fitness membership or a 24 hour fitness membership in the us like that, where you ever you travel, you're usually going to be quite okay to, to go somewhere to lift. If you've got a what is the, what is pure gym membership in the UK? Probably okay to go anywhere. You would find that time and you would slot in your calendar at the times that you would go to the gym. Again, it doesn't have to be a once a week. It's just the maintain three times a week easily. You can grow and build muscle, particularly if you've been struggling with this for a long time, just consistently getting in three sessions a week for six weeks, you'll be able to muscle. And you would just find that time to go ahead and do those sessions. You could also, if you're not a member of a chain, Just if you've got, I have a regular places that you go and travel, you could either become friends with the people there. And you could just talk about dropping in. You could pay a drop-in fee. You could also just contact people ahead of time. I travel all the bloody time and I will always for the most part, I'm proactively always training and therefore I always contact people and I say, oh, I'm going, I'm in here for, for these few days, few days kind of come train. Lots of the times. CrossFit gyms will let you in a. Some people let you in for a small fee, other bigger gems, we'll let you in for free. Usually you can get a trial week and then you just go and use that. I'd be really proactive with this. And that's how I would train about building muscle. Again, making sure that you're eating enough making sure that you're sleeping enough because if you're always awake those two issues In addition to stress will always then add up and like kill your, kill your muscle building progress. Finally, the other thing I would say is if that's off the, off the charts, I would look at other ways to progress. So potentially you would look at your one gym session a week that you can make, because I'm assuming you're going to be home at some point each week. Maybe even two sessions that you can make in the gym. Then I would look at sprint sessions aerobics sessions, power sessions, that stuff you don't need equipment for. I mean, the whole world was still able to make significant progress. Well, not the whole world. Cause a lot of people didn't, but they were, they were still capable of making significant progress in spite of all of the gyms in the world being closed at some point. Right. We been still making progress and you can do, you can absolutely do homework out so you can do, you can just find a field, particularly if you're in the UK or in the us, and it's summer come around the corner, go find a field, do some sprints. You can do some pull-ups that like already, you've got some resistance. It's not a lot, but it's enough to build. In addition to your other gym sessions that you're already doing. There's no reason to say that you can't do that. The other thing that you can do is if you're someone that doesn't travel, you travel once a month. Like just train hard when you can in the gym. And then when you travel, maybe you're going to take a de-load or you, you know, you, you, you plan your train ahead of time. But the biggest thing that you've got to do is plan, and that, that, that goes for someone that has a regular gym. Anyway, the best thing that you could do for your rugby training success is planning ahead of time planning everything ahead of. That way you're never relying on motivation. You're never relying on things working out perfectly. You've got a plan and then you could just keep, you know, yes, that plan is going to have to adapt at points, but get a plan down, knowing your situation, knowing that you have to travel once a month or knowing that you have to travel every single week or knowing that you're always traveling and you're always, and constantly, you have to sit down and you have to make a plan. Those would be my biggest tips and how to go about doing this. And again, if you need someone to help sit down with you and make that. I would absolutely encourage you to do that. That would be something probably would be absolutely beneficial for you. I've worked with people that have traveled regularly for a week. I've worked with Guys who literally get Friday, Saturday, Sunday at home, and then they're away for the rest of the week in the middle of nowhere in New Zealand, working on trains, shout out to jazz. If you know, you're watching. Yeah. That's what people do. And they still, still able to make phenomenal progress. Just gotta be proactive about it, man. We nearly gone 40 minutes already. I think it was cause I was talking nonsense and for the first five or 10, and then it was also because I went on that run. We are way behind on the comments. Cheers guys. Thumbs up if you haven't done already. Thank you guys for the comments that you've made here. This is really good. I thought you were going to say I'm already elite because I'm getting coached by you. I, and that, that is true, but maybe you're not elite on the strength, but you're elite in every other way. Corrine, it says tips on diet calorie, surplus for a 16 year old play. Yeah. Eat man. Eat gay moms cook you today. I would say eat cereal after the gym. Enjoy toast, enjoy food, just enjoy food. I wouldn't worry about protein shakes or anything at the minute, but, but just enjoy food, make sure that you're, you're still doing your, like some level of conditioning training because you don't want to get chubby at that age. But you want to just keep performing, especially can. That'd be it focus on getting strong and you'll be fine to insert an 18 year old utility back to build muscle and gain weight. Rewind this video two minutes and you've got all of it while maintaining our increase in speed. Boom. Good question. Right. So then this goes into the other stuff that we've already sort of ties this Q and a Rooney. Well, actually, yeah. People say that muscle makes you slower, not true, right? Not practicing speed and getting heavier at the same time will make you slower. If you practice speed, there's a good chance as a rugby player, unless you're like already elite that you'll be getting faster and faster over time. Particularly as an 18 year old, right? If you're going out and you're practicing your speed, you should begin faster. If you're just getting in and you're eating enough and you're focusing on the strength building. That's kind of all you need to take care of the, the thing, the only thing that I would worry about is is, is managing your recovery resources. So I would, I would avoid the trap of doing heavy workout one day, sprints, the next heavy workout. The next was then you've never you. And then you've not got the recovery in the, if you can. I would sprint before my heavy weight sessions the same day. If I. I would still try and sprint the same day and then I would take the next day to be completely rested. What else would I say for, for someone trying to build muscle and gateway was it increases to me that is it really? That if you're 18, just go out, practice sprints, keep lifting, hardly lifting heavy. If you're at that age, there's a good chance to build in muscle and building bits about particularly building strength and getting stronger. It's actually gonna make you faster. But as you can project more force into the ground, therefore go faster. But if you just go out and practice sprint in once or twice a week, that would also cover those bases. The other thing that you could do, and I would be remiss if I did miss this is that you can go out and you can do tempo sessions. If you could look through the rubbing muscle YouTube channel, you'll find me explaining what tempo sessions are. You could also download the rugby conditioning guide. I'll probably put a link in the description, but I don't think it's already there, but. You can find it rubber-muscle.com or academy.robbie-muscle.com and you find the conditioning guide that that would be what I would do actually download that because that explains what tempo sessions are and tempo sessions are aerobic sessions. So you can do them on, off, on low days. So away from your heavy weight sessions that you do, heavyweight session tempo session, heavyweight session, that would be fine. But then more technical sprint sessions, but you're, you're doing them a low enough intensity that they're aerobic because that low intensity is low. You get to practice the skill of sprinting. So extending through your. And keeping good form or she going to really springing off the ground and keeping up right. As you get into a long sprint, you could also do this for multi-directional training as well. So you're, you're, you're doing agility and you're moving and you're stepping on cones and moving side to side or doing whatever you're doing. And that way you would be better at the skill of agility, the skill of stepping Therefore, when you come to doing the, doing it faster and harder and whatever more intense speeds and higher intensities, you're going to be. Okay. We are on 40 minutes. We are 41 minutes. I planned on doing it being here for just 40 minutes. So that was awesome. If you've made it to the end of this podcast, I know YouTube. And you haven't given us a thumbs up. Please do so let me know any questions that you have, or if you haven't got any questions, please leave a comment for the algorithm. If you're new here, please click subscribe. If you're listening to this on the podcast, give us five stars. We haven't had a five star review for a couple months now, which bums me out, man, like w we were there so well, we're still the podcast still performing really well, but we want some five star reviews. Oh on apple podcasts on Spotify. That would be awesome. If you want to work with us rugby-muscle.com. This has been a good one. I'll see you soon. I'll see you in live. If you're a member in two weeks or four weeks, if you're not a member for the next live Q and a, but thank you guys so much and I'll see you in the next one.