be trained by professional athlete, SAM WARBURTON

First off if you want to change your body composition (gain muscle or lose body fat) then it’s essential that you know how many calories are going in. When you sign up you will fill out our on boarding questionnaire. From that we will have all the info we need to calculate your calorie intake for you and your goals. You can select how many meals you would like to eat across the day and how many snacks. You can also select any eating preferences and foods that you would like left out of your programme. As a part of your membership, you will be provided nutrition recipes and guidance from the team on hitting your personal calorie goal.

Inside the app you will get your programme through with all your sets and reps for that given session. You can then note down the weights you used for each exercise. This is essential so you can ensure that you’re progressing throughout the programme. If you used 20kg DB’s say for shoulder press last time then we would ideally like to see those weights increasing over the training block even if only by a few kg as this will add up over time. 

As well as our comprehensive Strength and Conditioning programmes we also have pre season rugby fitness drills, sprint sessions, conditioning sessions both on pitch and off feet, home workouts with minimal kit if you’re on holiday or don’t have access to your gym for whatever reason. As well as those we have recovery sessions that consist of Yoga class which are run by one of the best in the game Alecs Donovan and Mobility class again by an industry leader Richard Hughes. The recovery classes are scheduled in some programme but they are available to all members to use any time and we recommend you do so for longevity and to avoid injury.

The athlete gym programs run in either 4 or 5 day options for weights with other sessions available such as conditioning and running drills. The Body Comp programmes are available in 3, 4 or 5 day options. Pick whichever suits you and your lifestyle better, you’re better off picking 3 days a week and hitting all of those sessions consistently then picking 5 and missing 1-2 a week as the training splits will ensure you’re hitting each area the right amount across the week.

Yes we have built up partnerships with 10-15 brands that are all health, fitness or rugby related. Some of the more notable being Pro Athletes Supplements where members get 50% off RRP and Canterbury where members get 20% using our exclusive code. Others include food prep companies, gym equipment, recovery facilities such as Cryo Therapy and discounts for gym memberships.

You will get access to all 3 coaches via our Facebook group for any questions you have. As well as this we also have a support email account to help with any technical questions, memberships, fitness coaching app etc. We pride ourselves on looking after our members the absolute best we can and you will always have multiple options when you need any form of help.

Yes. Just contact support@sw7academy.com and we'll cancel your membership and no further payments will be taken. Try to allow 7 days before your next payment is taken to cancel so it gives us enough time. You will still have access to the Academy until the end of the period your last payment covers. You do not have to give 30 days notice or anything so you can cancel any time. 

Not if you don't want to. It is a positive and safe environment where SW7 members get help from Sam Warburton, Josh, Chris and fellow members and it is up to you if you want to post in there. It is handy to join though even if you don't interact as we give lots of announcements there and run some fun competitions etc. The more you can involve yourself into a community like this, the more likely you are to stick to your programmes and stay accountable.