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Knowledge Hub

articles by sw7 academy

We provide programming and a community to help athletes develop but we also want to teach you as much as we can along the way.
knowledge hub
working out in the gym
resistance band exercises

teaching you exactly what you need to know

At the Academy we are passionate not only about building better athletes but helping you learn along the way. The fitness industry can be a funny space and there's a LOT of misinformation, often to sell something they're pushing.

We can honestly say that everything we write about or put on social media is accurate to the best of our knowledge and other research that has been carried out. We want this to be an information hub for people to learn how to perform better.

Honest training advise from Sam and Chris who are both highly respected in their fields. If you need any info that is strength and conditioning based then this is where you will find it.

strength
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Strength

Strength Training

Here you will find a collection of articles all about strength training. How to get stronger, types of training, reps and set as well as training volumes.

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guys handing person dumbbells
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How to Design an Upper Body Session

Your guide to constructing the perfect upper body session.
sam warburton running
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Fitness - How do I get fit for rugby?

Having basic fitness and being fit for rugby are two different things.
man standing in squat rack with barbell
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Strength & Power - How & why for rugby players?

It is without doubt that two players side by side, the same weight, speed, fitness & skill level, will be drastically different players if one possessed superior strength & power.
rest & recovery
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Rest & Recovery

The importance of recovery

Recovery is a huge part of the game. If you want to train and play for years to come its essential you take note of these articles.

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sam waburton standing
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Ice Baths - Friend or Foe?

Do ice baths actually aid recovery?
sam warburton in squat rack
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Sleep

The importance sleep has on you, your body and your recovery.
nutrition
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Nutrition

Nutrition is essential for progress

When it comes to changing your body composition, either gaining muscle or losing body fat, nutrition will be the most important aspect.

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Bowl of vegan based food
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Plant Based Diets And The Role It Plays On Our Nutrition, Wellness & Health.

This article provides guidance and suggestions for those who follow or want to follow a plant-based diet alongside their training. If your plant-based or just looking to try something new, this article will provide useful information and knowledge to help excel your nutritional goals. Continue reading if you’re interested in naturally fuelling your body through the power of plants especially for veganuary!
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Sam’s Diet Plan

Since we have been running our Instagram page, one thing we have learnt is followers really enjoy finding out what we eat. I think there’s a lot more content on social media regarding ‘how to get strong’ or ‘build boulder shoulders’ but none of it will count for much unless you get your diet right.
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Caffeine - A good pre workout?

There are a lot of products out there that many of us have tried to give us that extra edge just before a gym session, or maybe a tough running session that you don’t feel too enthusiastic about!
salmon on a bed of noodles
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Macronutrients – What are they?

I'm sure you have all heard the term 'Macros' but what actually are they?
pork on a plate
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Protein

What is protein? What does it do? How much should you be eating?
hypertrophy
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Hypertrophy

gaining muscle mass

Everything you need to know about gaining muscle mass.

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New article's coming soon!
Power
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Power

How to be powerful

Power is one of the most important physical aspects for any rugby player. The ability to produce force in a short space of time will win or lose collisions.

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New article's coming soon!
fat loss
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Fat loss

fat loss made easy

Fat loss is probably the most misled topic in the fitness industry. Here we will lay out the fundamentals for you in black and white.

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New article's coming soon!
conditioning
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Conditioning

Training for optimum condition

Conditioning isn't just getting flogged up and down the pitch running shuttles there's lots more to it. We will talk about the different methods to conditioning.

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New article's coming soon!
Hypertrophy
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Hypertrophy

gaining muscle mass

Everything you need to know about gaining muscle mass.

more info
man performing Bulgarian squat muscle
Power
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Power

How to be powerful

Power is one of the most important physical aspects for any rugby player. The ability to produce force in a short space of time will win or lose collisions.

more info
man throwing heavy ball overhead
Fat loss
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Fat loss

fat loss made easy

Fat loss is probably the most misled topic in the fitness industry. Here we will lay out the fundamentals for you in black and white.

more info
man pressing dumbbells with coach watching
Conditioning
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Conditioning

Training for optimum condition

Conditioning isn't just getting flogged up and down the pitch running shuttles there's lots more to it. We will talk about the different methods to conditioning.

more info
mad holding medicine ball
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faqs

These are some of our most asked questions

We hope these help with any questions that you may have. If these don't answer yours in particular then feel free to reach out on Instagram or via email, we are here to help.

faqs

We build athletes.

If you want to be a more powerful, stronger and more explosive version of yourself then join the team.

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