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programmes

Lifting Club

The Lifting Club is our in person, group training programmes. Perfect for anyone who wants to experience training like a pro athlete.
programmes
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Lifting Club

Lifting Club

The Lifting Club is our in person, face to face group coaching programme which is held at the University Of South Wales at their elite training facility. This is an amazing opportunity for anyone who wants to experience what it’s like training as part of a professional sports team.

The Lifting Club runs as a full 8 week training block and is for anyone who wants to improve physically. We focus on getting people stronger, faster and more powerful than ever before. You don’t have to play rugby to get involved, we have had regular gym goers, rugby players and football players attend, both female and male. Both younger and older athletes are more than welcome and we can tailor your programmes accordingly.

Outside of rugby or contact sports in general, we also see this as an opportunity for those who want to become part of an amazing community and learn what it’s like to be part of a hard working, goal driven, professional training environment.

The LC is run by Chris Tombs, the head coach at SW7 Academy. Chris has 20+ years coaching elite sports working with Cardiff Rugby, Leicester Tigers, Seattle Seawolves MLR, USA Women's 7’s and USA Womens 15’s consultant. Chris oversaw the development and programming of the likes of British & Irish Lions Sam Warburton, Leigh Halfpenny and Jamie Roberts from the academy and into their professional careers also. Alongside Chris will be some additional coaches that he has hand picked to work with him. All members are provided with a full training programme to follow not only in the sessions but to do in their own time. They also get access to the SW7 Academy App so they can get all their nutrition in order as well. 

We have gone all out to provide an elite level service here and as a part of that each member gets a recovery protein shake per session supplied by Pro Athlete Supplements (PAS) and a Canterbury Lifting Club T-shirt. 

The program includes:

•  Diagnostic testing (Assessment weeks) not available in commercial facilities. (Speed, strength and power reports)

•  Programming to suit your developmental stage and individual needs.

•  1:4 Coach athlete ratio for exceptional attention to detail and athlete progress.

•  Integrated technology to provide the very best in session feedback and fatigue management.

•  PAS protein shake after every session to aid recovery and exclusive SW7 Academy LIFTING CLUB Training top with lifting straps.

As a member you get 8 weeks of professional coaching that includes periodised programming and is focused on speed, strength and power development. The Club will consist of 2 x 1 hour sessions a week for 8 weeks and all sessions will be at USW performance centre in Pontypridd. 

Dates of the next Lifting Club will be available soon.

For more info contact rebecca@sw7academy.com

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Testimonials

a look at what some of our members say

We pride ourselves on giving not only world class programming but a support system that is second to none and and unbelievable community to help support everyone on their journey.

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Cannot recommend SW7 enough! The plans themselves speak for themselves with the results they share on social media alongside my own! I came back from a knee injury in rugby that put a serious mental block in the gym and of course playing. Since starting the programme my strength etc has increased significantly and I feel much more confident in terms of playing now. Not only that but the community itself is amazing! The guys on FB always help each other and Sam and Josh treat everyone as a friend rather than just a number on a business sheet!

Ryan Clark

Sydney, AUS

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Hands down the best program I’ve ever followed. The plan feels very personal and fits around rugby brilliantly. There’s a real sense of community and Josh and Sam engage brilliantly on the Facebook group. There’s always somebody there to answer any questions you have, whether it be another person doing the program or Josh or Sam themselves. Also great value for money!

Alex

Coventry, UK

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The programme is easy to follow, well explained, and I’ve seen tangible results in the first 6 weeks.You don’t have to spend hours planning sessions or wondering whether you’re doing the right thing. This has allowed me to train with consistency, confident that I just needed to stick to the plan.The support from Sam and Josh via the Facebook group has been great. Whenever I’ve had any questions on something training or diet related, I’ve found the answer in the group. Every question is met with enthusiasm and a fast response. I’d highly recommend signing up if you want a structured plan to follow that will deliver results. I initially thought it was expensive on top of a gym membership, but it’s been well worth the price!

Huw

Exeter, UK

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Sign up, sign up now! Quite simple. If you are a club rugby player or just someone looking to be a better version of yourself. Why are you reading this and not signed up yet?! The content, knowledge and SW7 community are top class. The value for money is quite simply ridiculous! Huge thanks to Josh, Sam and the whole SW7 team/community!

Richard Smith

Reading, UK

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You won’t be disappointed with SW7. Great programmes, really well thought out and written with everything laid out in an easy to follow app, great service and interaction with all the Josh, Sam and all the SW7 team who are always on hand to answer questions and offer advice. Brilliant FB community as well with the added bonus of numerous member discounts!

Laurence Garrett

Cardiff, UK

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Can’t recommend SW7 enough. You don’t have to be playing rugby or sport to join as the programming is good for all. From people who want to get that ultimate beach bod to aspiring Lions!! Josh, Sam and recently Chris have a wealth of knowledge and are always on hand to help with any issues from programming through to nutrition. The Facebook group is a bonus, always willing to help and no question is stupid!!

Carl Edwards

Bridgend, UK

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Easily the best fitness/training programme I've used. Always lacked consistency in the past but I've now trained 4 times a week for 7 months. App works seamlessly and provides full history so achievements are trackable and can see progression. Full pro level support provided for all aspects whether that is anything relating to programme, form, nutrition or adaptations due to injury etc. Wouldn't use any other.

Aled Roberts

Cardiff, Wales

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your plan

Take a look at our online membership.

select your plan
personalised

Workout & Meal Plan

  • 3-5 Weekly weight sessions depending on your training phase
  • Record and track your progress
  • Members-Only Facebook Group (Ask Sam and Josh anything you like)
  • Mobility and Yoga video sessions
  • Additional pitch conditioning sessions
  • Supplement discounts
  • Exclusive community group
  • Monthly Nutrition Plan: Based on your food preferences and number of meals/snacks you need to hit your personal calorie goals
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Monthly

£24.99

Monthly
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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
Programmes
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programmes

Take a look at our various programme offerings

At the Academy we have something to suit everyone. From Online Training Programmes, our in person Lifting Club, VIP coaching and even Combine Testing Days!

Train Online

Our online programmes are designed to give everyone access to elite level Strength and Conditioning programming wherever they are in the world. We created these programmes because we had a huge lack of Strength and Conditioning guidance growing up and wasted years with trial and error in our own training. We don’t want that to happen to anyone else.
Coaches looking at a laptop

VIP

This is our elite level 1-1 online training service. Members will have personal contact with head coach Chris Tombs, whether it be via whatssap, email or calls Chris will be there to help the athlete every step of the way. This is designed for people who either want that extra level of support and accountability to ensure they hit their goals.
Working out on squat rack

Teams

We work with clubs around the UK and internationally to really help drive rugby development. We aim to provide programming for those who could lend on the extensive experience of Sam, Chris and Josh on how to get fitter, stronger, faster and more powerful. 
team working out

Nutrition

Nutrition is a HUGE element of changing your body composition, either losing body fat and becoming leaner or gaining muscle mass. This is why all training programmes come with our personalised nutrition programme as standard. 
men talking looking at mobile phone

Combine Days

Our Combine Days are where players and teams can come and get tested for everything Strength and Conditioning based. Strength, Speed and Power.
sam squatting and Chris watching and testing him

We build athletes.

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

join now