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knowledge hub

Conditioning

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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It’s fairly typical in rugby that coaches will get their players to run and run and run for conditioning. Especially for Pre-Season! Of course you need to have running elements in your training but there are many other methods and modes at your disposal.

Having good conditioning is essential for the rugby pitch. You need to be able to move around the park well, be in the correct areas of the pitch at the right time and have enough in the tank to overpower your opposition when it comes to contact and breakdowns. 

I’m sure we have all been then when we’re having a good game and all of a sudden you just seem to run out of steam. From then on you simply can’t perform anywhere close to your optimal level. 

We are going to discuss how and when to do your conditioning work, what different methods there are, how often should you be doing conditioning training, how long before a game, should it be position specific and much much more in this section.




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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How to Design an Upper Body Session

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

Having basic fitness and being fit for rugby are two different things.
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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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Ice Baths - Friend or Foe?

Do ice baths actually aid recovery?
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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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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!
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Macronutrients – What are they?

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

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

here are some of 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.

faq
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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
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Nutrition

When it comes to changing your body composition, either gaining muscle or losing body fat, nutrition will be the most important aspect.
man stretching his groin and adductors

Rest & 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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Hypertrophy

Everything you need to know about gaining muscle mass.
barbell squats

Strength

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.
man throwing heavy ball overhead

Power

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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Fat loss

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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