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knowledge hub

Nutrition

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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knowledge hub

If you want to change your body composition, as in gain muscle mass or lose body fat then your nutrition is going to play a HUGE role in that. Outside of eating for optimal performance, pre match fuel, pre and post training meals, recovery etc, the amount of calories you consume compared to what you burn will dictate if you lose fat or gain size. 

Even if you are doing the exact same programme you can get different results just based on your overall consumption. It’s because of this that we now include all meals plans with our training programmes as standard. 

Here we want to break down arguably the most confusing area of health and fitness. Why is it complicated? Because you now have access to lots of people online, who are all selling a different narrative. Some will swear blind that keto is the best way to lose weight, some will say that you have to be vegetarian… it’s usually to  persuade you to buy their product or services. 

We are going to lay out all the fundamentals around nutrition here for you. No mistruths, just everything we know collectively and that is backed by research. We will talk about calorie intake, macros, meal timing, eating for peak performance, game day meals, eating to gain mass, eating to lose body fat and so much more…. This will be a section where you can learn everything nutrition based and have faith that it’s correct to the absolute best of our knowledge!

We will also include supplement articles here for you as we know many people are keen to know what they could/should be taking to optimise performance. 





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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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.
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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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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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