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.
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.
How to Design a Strength Training Program for Your Sport
Maximising Your Strength Gains: The Importance of Proper Form and Technique
The Role of Strength Training in Injury Prevention for Athletes
5 Essential Strength Training Exercises for Improved Athletic Performance
How to Design an Upper Body Session
Fitness - How do I get fit for rugby?
Strength & Power - How & why for rugby players?
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.
Ice Baths - Friend or Foe?
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.
Plant Based Diets And The Role It Plays On Our Nutrition, Wellness & Health.
Sam’s Diet Plan
Caffeine - A good pre workout?
Macronutrients – What are they?
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.
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 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 rugby programmes 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.
Who wrote the programmes?
The programmes were initially written by Sam and Josh. The majority of Sams Strength and Conditioning knowledge stems from Chris Tombs who was his coach at the Cardiff Blues Academy and into his professional career. Since Chris came on board as head coach at the start of 2022 we have rewritten or altered all of the programmes so they’re at the absolute fore front of Chris’ ever evolving knowledge.
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.