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
Don't Just Rest The Day Before A Rugby Game (Do This Instead)
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Rugby training the day before a game can actually help you avoid feeling flat on the pitch. Discover how to structure the perfect pre-match gym primer to boost your neuromuscular readiness without building unwanted fatigue.
In this video, we break down why amateur rugby players should seriously consider adding a light gym session the day before a match.
By utilising a smart pre-match gym primer, you can enhance your weekly training flow, accumulate superior long-term progress across the entire season, and trigger an acute priming effect that leaves you feeling energised rather than exhausted. We outline a complete, low-fatigue session blueprint, covering everything from explosive movements and dynamic warm-ups to low-volume weighted lifts, while highlighting essential pitfalls like ego lifting and dehydration to avoid before kick-off.
In this episode
01:46 Three Key Benefits
02:07 Priming Effect Explained
03:32 Easier Weekly Training Flow
05:47 Session Blueprint Overview
06:04 Warm Up And Explosives
07:54 Accelerations And Drills
09:07 Weighted Primer Lifts
10:44 Optional Extras And Timing
11:25 Common Mistakes To Avoid
12:27 Recovery Nutrition And Wrap Up