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Hypertrophy

Everything you need to know about gaining muscle mass. Incorporate this advice into your pre season rugby fitness drills.
man performing Bulgarian split squat programmed by the best app for weight training
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This is where you will find all the information you will need around gaining muscle mass! If you want to gain size and be bigger and stronger then these articles will help you understand what it takes.

To gain muscle mass you need to progressively overload. This just means lifting more weight or volume over time. This can be just lifting more across the weeks and months of a training block and also going through different rep ranges to ensure that you are progressing. 

There are many ways in which you can gain muscle in terms of training styles. You can lift in higher rep ranges from 15-20 and even more in lower body work or you can equally gain size in those lower strength ranges of 4-8. The style of training you choose to do will largely depend on if you play a contact sport or not. If you play rugby for example we want you to be strong and powerful as well as have size so you will likely stay in those lower rep ranges. If you don’t play a sport and simply want to add muscle mass but are not too bothered if you’re gaining maximal strength then the high rep ranges may work well for you. It’s also important to stress that everyone will react differently to different rep ranges and stimulus so sometimes its about finding what works for you.

We will be talking about all areas of hypertrophy in these articles and giving well backed information around how to gain size in the correct or most effective way.




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.

Christ Tshiunza in the gym holding weights and exercising as part of an online pt coaching
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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.
Christ Tshiunza performing mobility for his pre season rugby fitness drills
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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.
Athlete performing an exercise prescribed to him in his rugby weight training program pdf
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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.
Sam Warburton performing a squat in the gym for rugby conditioning drills
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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!
Coaches handing Sam Warburton dumbbells
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How to Design an Upper Body Session

Your guide to constructing the perfect upper body session.
sam warburton running as part of the pre season rugby fitness drills he’s completing
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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 a squat rack with a barbell after receiving online pt coaching
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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 and chatting about rugby recovery

Ice Baths - Friend or Foe?

Do ice baths actually aid recovery?
Sam Warburton in a squat rack completing his athlete gym program

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.

Sam Warburton's easy overnight oats recipe as part of his athlete meal plan.
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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.
Bowl of vegan based foodBowl of vegan-based food recommended on a rugby weight training program pdf
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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!
Bowls of healthy foods as part of an athlete meal plan
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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.
A cup of coffee
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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!
A salmon on a bed of noodles, a meal recommended by the best app for weight training
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Macronutrients – What are they?

I'm sure you have all heard the term 'Macros' but what actually are they?
Raw pork, a perfect food for rugby recovery, 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.

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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
Sam Warburton discussing a rugby player meal plan on the app

Nutrition

When it comes to changing your body composition, either gaining muscle or losing body fat, nutrition will be the most important aspect.
man pressing dumbbells to increase his rugby fitness with coach watching

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.
mad holding medicine ball as part of a rugby conditioning program

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.
Man, who will later be doing a rugby upper body workout, performing 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 stretching his groin and adductors as part of his rugby training program for forwards

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 doing exercise from one of the fitness coaching apps

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.

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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