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knowledge hub

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.
man pressing dumbbells with coach watching
knowledge hub

Fat loss is fairly simple in theory. You get yourself in a calorie deficit (burn more calories than you consume) and you will lose body fat.

It’s made complicated by the fitness industry because most trainers are trying to sell you their ‘ground breaking programme’ with a special secret that nobody else knows that will absolutely melt the body fat right off you. It’s all marketing as they want you to buy from them. We are going to lay out the latest research and our own opinions after decades in the fitness industry to help you break through all the noise that’s out there.

Are there certain foods that aid fast loss? Does eating at certain times help? Does intermittent fasting work? Should you avoid alcohol? Can you eat out and still lose fat? Do you have to do cardio? Should you lift lighter weights and more reps for fat loss?All of the above and lots more will be answered in these articles.



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.
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.

sam waburton standing

Ice Baths - Friend or Foe?

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

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!
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?
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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.
man performing Bulgarian squat muscle

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.
mad holding medicine ball

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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