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.
By joining our online team you will gain access to our periodised high performance rugby programmes aimed at building better athletes. We focus on developing your muscle mass, maximal strength and explosive power. In addition to the rugby programmes we also have our body composition programmes which focus on either gaining muscle mass or losing body fat. There’s less focus on sporting carry over in these programmes.
If you want to compete at the top, then you need to train like a pro. Most people don’t have access to this type of programming because all the top S and C coaches are in house working with professional clubs or international teams. Between the 3 coaches in the academy we have a combined experience of over 50 years and in addition to that one of them is a 2 times British and Irish Lions captain and the other a professional S and C coach who has been coaching elite teams for the past 20+ years.
Inside SW7 Academy you’ll get access to the exact same Strength & Conditioning programming only available in today’s top rugby academies and professional teams. As well as the gym based training programmes we also have pitch conditioning, off feet conditioning, recovery sessions, which consist of mobility and yoga sessions coached by the top in the business. We also have many brand partners where you can access amazing discounts such as supplement companies, meal prep and gym kit to name a few.
You will receive your programme through our app and once you have completed a sign up questionnaire we will deliver your programme in 4 week blocks. Each session will have full video exercise demonstrations, sets and reps to follow and you can input your weights used which will save in your training history so you can ensure that you’re progressing throughout the programme. We also have a fully individualised nutrition programme. Again from the on boarding questionnaire we will extract all the information we need in order to set the right amount of calories and macros for your goals. You can also select any food preferences you have, foods you dislike so we can ensure we don’t include them in your meals and you can even choose how many meals and snacks you want to have in a day as we understand everyone has different preferences and eating habits.
We have been fortunate enough to build an amazing community inside the academy. We have an active Facebook group where members can ask any questions that either the coaches or the more experienced members will answer. We also have biweekly live Q and A sessions with head coach Chris Tombs so you can delve a bit deeper.
Our goal is to build you into a better athlete by focusing on developing your muscle mass, maximal strength and explosive power. Whatever your goals we have the programmes and support systems to ensure you reach them!
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.
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!
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!
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!
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!
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!
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!!
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.
Take a look at our online membership.
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
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.
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!