WELCOME TO SW7 ACADEMY
The SW7 Academy is an online training program that I’ve created in collaboration with my long-term training partner, Josh Davies. With more than 30 years of elite-level training experience between us, we know what’s required to maximise athletic performance.
Sam Warburton OBE
2-Time British & Irish Lions Captain
HERE'S A BRIEF GLIMPSE INSIDE THE ACADEMY
WORLD-CLASS WORKOUTS
- 3-5 weekly sessions all with video demonstrations
- All programs written by Sam and Josh who have over 30 years' experience
-
Mobility and yoga classes available through the app
- A unique mix of 'battle-tested' training principles fused with elite-level rugby experience
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Strength, power, hypertrophy and functional fitness provided
LIVE THE SPORTING LIFESTYLE
MEET THE SW7 ACADEMY COACHES
JOSH DAVIES
I've been actively training for over 15 years, and have tried and tested every training principle out there.
During this time I've developed my knowledge on how to use nutrition to optimise performance.
I have helped hundreds of people transform themselves both physically and mentally and this platform will allow me to reach far more.
In my rugby-playing days I packed down as flanker with Sam right through high school (rumour has it I taught him how to jackal) and went on to play top league uni rugby.
SAM WARBURTON
I'm a former international rugby union player, who represented the Cardiff Blues, Wales, and the British and Irish Lions.
Since I was 15 years old, strength and conditioning has been a massive passion.
It has been a privilege to contribute, educate and develop people in the exact same principles that I used to fulfil my potential and become a professional athlete.
HAVE THE SW7 ACADEMY AT YOUR FINGERTIPS
Download the SW7 App and stay in control of your training, conditioning, nutrition and well-being at all times, at the touch of a thumb.
ACCESS TO OUR PRIVATE FACEBOOK GROUP
Join our community and share your experiences, struggles and most importantly new lifting PB’s, team selections, regions, national selections. We want to hear about them all! As well as regular live Q&A’s to answer any and all of your questions.
HERE'S WHAT YOU GET INSIDE THE SW7 ACADEMY TODAY...
SW7 RUGBY PERFORMANCE PROGRAM
Access to our periodised high performance rugby programs aimed at building better athletes and f
Inside the SW7 Academy we have 2 seasonal rugby programs running. Once inside you can select your program based on what part of the season you are in, and move onto the other when appropriate.
IN-SEASON RUGBY PROGRAM
Designed to run alongside your regular season.
These programs contain 3 weights sessions a week and an optional game replacement fitness session, if you don't have a weekend fixture.
The 5 day option will also include an additional recovery session.
PRE-SEASON RUGBY PROGRAM
12 week program divided into 3 specific phases.
Hypertrophy to gain lean muscle mass, then 4 weeks of strength development and finishing with an explosive power block.
These are the most important 3 months of the year for your athletic development.
OPTIONAL DIET PLAN BOLT-ON
As well as joining our rugby performance program you can also have us tailor a diet plan based specifically on your personal goals and requirements.
Our personalised diet plan is the only nutrition coach you'll ever need.
Whatever your weight and fitness goals, our state of the art app takes the hard work out of meal planning.
They're developed based on your goals, likes, dislikes and allergies.
All meals come with an ingredient breakdown, cooking instructions and portion sizes.
You can swap out ANY meal or snack at ANY time.
Don’t like what you've been given or don’t fancy it that day?
...hit the ‘swap button’ and we’ll email you another option straight away with the same calorie content.
There's also a huge range of restaurants to choose from if you don't feel like cooking.
You'll know what you can eat there, on that specific day, with zero guilt or affecting your body goals.
RUGBY PERFORMANCE PROGRAM
-
All Programs Delivered Straight To Your Phone From Our SW7 Academy App -
3-5 Weekly Weight Sessions Depending On Your Training Phase -
Two Elite Fitness Experts 'In Your Pocket' -
Each Exercise Comes With a Video Demonstration -
Record and Track Your Progress - Facebook Community Support Group
-
Mobility and Yoga Video Sessions -
Additional Pitch Conditioning Sessions -
Access To Coaches Sam and Josh Via The Private Members Only Facebook Group -
Supplement Discounts -
24 hour Customer Support
SELECT AN OPTION BELOW TO JOIN THE RUGBY PERFORMANCE PROGRAM
OPTION 1: Monthly
OPTION 2: Quarterly
(Better Value)
RUGBY PERFORMANCE PROGRAM + DIET PLAN
-
All Programs Delivered Straight To Your Phone From Our SW7 Academy App -
3-5 Weekly Weight Sessions Depending On Your Training Phase -
Two Elite Fitness Experts 'In Your Pocket' -
Each Exercise Comes With a Video Demonstration -
Record and Track Your Progress - Facebook Community Support Group
-
Mobility and Yoga Video Sessions -
Additional Pitch Conditioning Sessions -
Access To Coaches Sam and Josh Via The Private Members Only Facebook Group -
Supplement Discounts -
24 hour Customer Support
-
Personalised Meal Plans (Updated Monthly) -
Fully Auto Generated Shopping List
-
Full Ingredient Breakdown, Cooking Instructions and Portion Sizes
-
Monthly Progress Report So You Can Stay On Track To Achieve Your Goals -
Select From a Huge Range of Restaurants Where You Can Eat, and How Many Calories You Have To Use There
SELECT AN OPTION BELOW TO JOIN THE RUGBY PERFORMANCE PROGRAM + DIET PLAN
OPTION 1: Monthly
OPTION 2: Quarterly
(Better Value)
RUGBY PERFORMANCE PROGRAM
-
Mobility and Yoga Video Sessions -
Additional Pitch Conditioning Sessions -
Access To Coaches Sam and Josh Via The Private Members Only Facebook Group -
Supplement Discounts -
24 hour Customer Support
SELECT AN OPTION BELOW TO JOIN THE RUGBY PERFORMANCE PROGRAM
OPTION 1: Monthly
OPTION 2: Quarterly
(Better Value)
RUGBY PERFORMANCE PROGRAM + DIET PLAN
-
All Programs Delivered Straight To Your Phone From Our SW7 Academy App -
3-5 Weekly Weight Sessions Depending On Your Training Phase -
Two Elite Fitness Experts 'In Your Pocket' -
Each Exercise Comes With a Video Demonstration -
Record and Track Your Progress - Facebook Community Support Group
-
Mobility and Yoga Video Sessions -
Additional Pitch Conditioning Sessions -
Access To Coaches Sam and Josh Via The Private Members Only Facebook Group -
Supplement Discounts -
24 hour Customer Support
-
Personalised Meal Plans (Updated Monthly) -
Fully Auto Generated Shopping List
-
Full Ingredient Breakdown, Cooking Instructions and Portion Sizes
-
Monthly Progress Report So You Can Stay On Track To Achieve Your Goals -
Select From a Huge Range of Restaurants Where You Can Eat, and How Many Calories You Have To Use There
SELECT AN OPTION BELOW TO JOIN THE RUGBY PERFORMANCE PROGRAM + DIET PLAN
OPTION 1: Monthly
OPTION 2: Quarterly
(Better Value)
To activate your membership click one of the options above to get started
HERE'S WHAT YOU GET INSIDE THE SW7 ACADEMY TODAY...
SW7 BODY COMPOSITION PROGRAM
Access to our periodised body composition programs aimed at helping non-rugby players to gain mass or get lean, no matter what their body size or shape.
Inside the SW7 Academy we have 2 body composition programs running. Once inside you can select whether you want to gain mass or get lean.
MASS BUILDER PROGRAM
These programs come in 3, 4 or 5 day options.
The 3 day option includes 3 full body sessions, the 4 day option is split into 2 upper body sessions and 2 lower body sessions and the 5 day option is an upper body/lower body/push/pull/lower body split.
These include a mixture of training styles and principles across all movement patterns.
We use both strength and hypertrophy techniques for optimal results.
For best results we would highly recommend the individualised nutrition program to run along side to ensure you hit your specific nutritional requirements needed to gain muscle mass.
GET LEAN PROGRAM
These programs come in 3, 4 or 5 day options.
All programs come with a mixture of weight training sessions, circuits and optional running sessions.
We firmly believe that everyone should be performing resistance training, even when on a fat loss program.
You should never exercise with the goal being to purely burn calories. You create a calorie deficit with your nutrition not your workouts.
By focusing your sessions around the key movement patterns and progression you will see far better results.
For best results we would highly recommend the individualised nutrition program to run along side as this as it will ensure you hit your specific nutritional requirements needed to lose body fat.
BODY COMPOSITION PROGRAM
-
All Programs Delivered Straight To Your Phone From Our SW7 Academy App -
3-5 Weekly Weight Sessions Depending On Your Training Phase -
Two Elite Fitness Experts 'In Your Pocket' -
Each Exercise Comes With a Video Demonstration -
Record and Track Your Progress - Facebook Community Support Group
-
Yoga Video Sessions -
Access To Coaches Sam and Josh Via The Private Members Only Facebook Group -
Supplement Discounts -
24 hour Customer Support
SELECT AN OPTION BELOW TO JOIN THE BODY COMPOSITION PROGRAM
OPTION 1: Monthly
OPTION 2: Quarterly
(Better Value)
BODY COMPOSITION + DIET PLAN
-
All Programs Delivered Straight To Your Phone From Our SW7 Academy App -
3-5 Weekly Weight Sessions Depending On Your Training Phase -
Two Elite Fitness Experts 'In Your Pocket' -
Each Exercise Comes With a Video Demonstration -
Record and Track Your Progress - Facebook Community Support Group
-
Yoga Video Sessions -
Access To Coaches Sam and Josh Via The Private Members Only Facebook Group -
Supplement Discounts -
24 hour Customer Support
-
Personalised Meal Plans (Updated Monthly) -
Fully Auto Generated Shopping List
-
Full Ingredient Breakdown, Cooking Instructions and Portion Sizes
-
Monthly Progress Report So You Can Stay On Track To Achieve Your Goals -
Select From a Huge Range of Restaurants Where You Can Eat, and How Many Calories You Have To Use There
SELECT AN OPTION BELOW TO JOIN THE BODY COMPOSITION PROGRAM + DIET PLAN
OPTION 1: Monthly
OPTION 2: Quarterly
(Better Value)
BODY COMPOSITION PROGRAM
-
All Programs Delivered Straight To Your Phone From Our SW7 Academy App -
3-5 Weekly Weight Sessions Depending On Your Training Phase -
Two Elite Fitness Experts 'In Your Pocket' -
Each Exercise Comes With a Video Demonstration -
Record and Track Your Progress - Facebook Community Support Group
-
Mobility and Yoga Video Sessions -
Additional Pitch Conditioning Sessions -
Access To Coaches Sam and Josh Via The Private Members Only Facebook Group -
Supplement Discounts -
24 hour Customer Support
SELECT AN OPTION BELOW TO JOIN THE BODY COMPOSITION PROGRAM
OPTION 1: Monthly
OPTION 2: Quarterly
(Better Value)
BODY COMPOSITION PROGRAM + DIET PLAN
-
All Programs Delivered Straight To Your Phone From Our SW7 Academy App -
3-5 Weekly Weight Sessions Depending On Your Training Phase -
Two Elite Fitness Experts 'In Your Pocket' -
Each Exercise Comes With a Video Demonstration -
Record and Track Your Progress - Facebook Community Support Group
-
Yoga Video Sessions -
Additional Pitch Conditioning Sessions -
Access To Coaches Sam and Josh Via The Private Members Only Facebook Group -
Supplement Discounts -
24 hour Customer Support
-
Personalised Meal Plans (Updated Monthly) -
Fully Auto Generated Shopping List
-
Full Ingredient Breakdown, Cooking Instructions and Portion Sizes
-
Monthly Progress Report So You Can Stay On Track To Achieve Your Goals -
Select From a Huge Range of Restaurants Where You Can Eat, and How Many Calories You Have To Use There
SELECT AN OPTION BELOW TO JOIN THE BODY COMPOSITION PROGRAM + DIET PLAN
OPTION 1: Monthly
OPTION 2: Quarterly
(Better Value)
To activate your membership click one of the options above to get started
SOME RESULTS achieved inside the sw7 academy
Adam Beard - Chicago Cubs MLB, Cleveland Browns NFL, British and Irish Lions
I have had the privilege of training professional athletes at the highest levels across the world; Olympic sports, International rugby, AFL, NFL and MLB.
Sam Warburton is one of the athletes that I have trained that always comes to mind in terms of professionalism, diligence and overall someone who always wanted to get better everyday.
Sam always bought his 'A' game to training and preparation and his on-field performances at the highest level reflected his work off the field A true professional!
Chris Tombs - Leicester Tigers, Cardiff Blues, Northants CCC, Seattle Seawolves MLR
2 words describe Sam as a player and trainer...WORK ETHIC.
Never cutting corners and having the diligence to prepare with the upmost professionalism.
Maximising every ounce of ability with his consistency and attention to detail.
Dave Burt - Former Client
Working with Josh shows you how to live normally and still reach your goals.
I had trained for years before I met Josh, but when working together, the variance of exercises and training splits meant I wasn’t bored when training.
My strength went up, my physique got better, and I was still able to have a pizza and a few beers without feeling like it was the end of the world.
Alex Roberts - Current Client
Frequently Asked Questions
How long from sign up until I get access and how is it delivered?
Access to the platform is instant but the programs themselves will be delivered within 24 hours of completing your questionnaire. The delivery is via an online app.
Is it available on iPhone and Android?
Yes! The app is available on both iPhone and Android.
When is the best time to start the program?
You can start at any time. Any of the programs you join will start from day 1 so you won't have missed anything.
What facilities will I need?
Most commercial gyms, cross-fit facilities etc. will have everything you will need. Due to the coronavirus issue we have a huge amount of home workouts too. So we've got you covered no matter what.
Are you (Josh and Sam) doing the program alongside us?
Yes! We will do all the sessions that you do, and even post some of our results so you can directly compare how you're doing and compete on the fitness challenges!
Do I have to be a rugby player?
Absolutely not. The beauty of training like a rugby player is that you have to be good at many aspects of fitness. This is why the program is varied with circuits, various weight and resistance methods, rehabilitation and pre-habilitation all included. We also now have our 'body composition' programs in addition to our 'performance' programs. These are aimed at either fat loss or muscle gain as opposed to sports performance.
Do I have to post in the Facebook group?
Not if you don't want to. It is a positive and safe environment where SW7 members get help from Sam and Josh and their fellow members and it is up to you if you want to post in there. It is handy to join though even if you don't interact as we give lots of announcements there and run some fun competitions etc.
Can I cancel at any time?
Yes. Just contact support@sw7academy.com and we'll cancel your membership and no further payments will be taken. Try to allow 7 days before your next payment is taken to cancel so it gives us enough time. You will still have access to the Academy until the end of the period your last payment covers.