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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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You can train as hard as you like but if you don’t factor rest and recovery into your schedule, all that potential progress will be lost. I’m sure you have heard before that you grow outside of the gym, training just gives your muscles the stimulus it needs, the growth occurs when you are resting. 

We offer our members both yoga and mobility videos that they can follow along with inside of the app. We think these are great for active recovery days, to keep the body moving and nimble but whilst allowing yourself to recovery between the heavy lifting days.

How long should you rest? Should you have full days off? Are you sleeping enough? How to sleep better. Rest days before games? Rest days after games? Should you train with DOMS?

All the above questions and more will be delved into in this rest and recovery section.




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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.

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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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?
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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 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.
man pressing dumbbells 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.
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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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If you want to be a more powerful, stronger and more explosive version of yourself then join the team.

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