The Rugby Muscle Podcast
The Rugby Muscle Podcast – Gym, Training, Diet and Strength and Conditioning. The podcast for rugby players of all ages and abilities that will help you lose fat, add muscle, strength and power and perform better on the pitch than ever before, with expert guests and unique stories from around the world, the Rugby Muscle Podcast cuts the crap to give you a simple no BS approach to your nutrition and training.
The Rugby Muscle Podcast
Build Rugby Strength With This 2 Day Split
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Rugby strength training doesn't need to take over your life. Discover why training just twice a week is the optimal approach for amateur players to build muscle without burnout.
Many amateur rugby players fall into the trap of copying six-day bodybuilding and powerlifting routines, leaving no energy for speed, conditioning, or actual rugby training. In this video, I'm breaking down why less is more, how to structure a minimal two-day lifting routine, and the essential movements you need for maximum on-pitch performance.
In this episode:
00:00 Why Two Days Works
01:49 Stop Copying Bodybuilders
04:12 Genetics And Realistic Goals
05:29 No Magic Strength Numbers
07:21 Two Day Lift Essentials
10:28 Smart Extras To Add
11:49 Sets Reps And Progression
15:08 Weekly Schedule Examples
16:48 In Season Reality Check
18:55 Keep It Simple Closing