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.
knowledge hub
strength
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.
Pre-Season Pitfalls
From Sam Warburton, find out how to avoid those common pre-season pitfalls and head into a more powerful player in the new season.
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How to Design a Strength Training Program for Your Sport
Designing the perfect strength training program for your sport. Learn how to tailor your workouts so you can excel in your sport, and discover how important it is to track progress to ensure great results.
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Maximising Your Strength Gains: The Importance of Proper Form and Technique
The importance of proper form and technique in strength training. Discover how focusing on proper form and technique can help you get the most out of your workouts and minimise your risk of injury, especially in high-impact sports like rugby.
The Role of Strength Training in Injury Prevention for Athletes
The role of strength training in injury prevention for athletes. Discover how improving muscle balance, stability, core strength and functional movement can help drastically reduce the risk of injury and keep you performing at an optimal level.
5 Essential Strength Training Exercises for Improved Athletic Performance
5 essential strength training exercises we would recommend for improved athletic performance. Learn how squats, deadlifts, bench press, pull-ups, and overhead press can help you become a stronger, more powerful athlete. Build those qualities and watch your performance increase!
How to Design an Upper Body Session
Your guide to constructing the perfect upper body session.
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
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.
Do ice baths actually aid recovery?
The importance sleep has on you, your body and your recovery.
nutrition
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.
Sam Warburton’s Easy Protein Overnight Oats Recipe
Looking for the perfect breakfast to prepare you for the day ahead? Our overnight oats are just that - packed full of protein and flavour! Grab the recipe here.
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!
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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?
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
Can I track my weights?
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.
Is there just weight lifting programmes?
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.
How many days a week do I have to train?
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.
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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