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𝗙𝗥𝗢𝗡𝗧𝗥𝗢𝗪 𝗙𝗜𝗧𝗡𝗘𝗦𝗦

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𝗙𝗥𝗢𝗡𝗧𝗥𝗢𝗪 𝗙𝗜𝗧𝗡𝗘𝗦𝗦

•PT•S+C•RUGBY
HELPING YOU GET FIT, LOSE WEIGHT AND NAVIGATE THE FITNESS MINEFIELD WHILST STILL ENJOYING LIFE.

𝙸 𝙷𝙴𝙻𝙿 𝙴𝚅𝙴𝚁𝚈𝙳𝙰𝚈 𝙿𝙴𝙾𝙿𝙻𝙴
𝚄𝙽𝙻𝙾𝙲𝙺 𝚃𝙷𝙴𝙸𝚁 𝙸𝙽𝙽𝙴𝚁 𝙰𝚃𝙷𝙻𝙴𝚃𝙴,

𝙿𝚁𝙾𝚅𝙸𝙳𝙸𝙽𝙶 𝙿𝙴𝚁𝙵𝙾𝚁𝙼𝙰𝙽𝙲𝙴 𝙱𝙰𝚂𝙴𝙳
𝙲𝙾𝙰𝙲𝙷𝙸𝙽𝙶 𝙵𝙾𝚁 𝙼𝙴𝙽 𝙰𝙽𝙳 𝚆𝙾𝙼𝙴𝙽 𝚃𝙾 𝙷𝙴𝙻𝙿 𝚂𝚄𝙿𝙿𝙾𝚁𝚃 𝚃𝙷𝙴𝙸𝚁 𝙷𝙴𝙰𝙻𝚃𝙷, 𝚆𝙴𝙸𝙶𝙷𝚃𝙻𝙾𝚂𝚂,𝙵𝙸𝚃𝙽𝙴𝚂𝚂 𝙰𝙽𝙳 𝚂𝙿𝙾𝚁𝚃𝙸𝙽𝙶 𝙶𝙾𝙰𝙻𝚂. IM A SOUTH WALES BASED PT AND S+C COACH,
—⠀
I WORK WITH AN ARRAY OF CLIENTS FROM TOTAL FITNESS NEWBIES, EVERY DAY GYM GOERS AND COMMONWEALTH GAMES ATHLETES, WHATEVER THE GOAL I BELIEVE EVERYONE HAS THE RIGHT AND ABILITY TO

BE AN ATHLETE.
—
I ALSO OFFER ONLINE COACHING AND NUTRITIONAL GUIDANCE FOR THOSE NOT ABLE TO TRAIN WITH ME IN PERSON.

27/11/2022

𝗦𝗨𝗡𝗗𝗔𝗬 𝗦𝗘𝗦𝗦𝗜𝗢𝗡!
⠀
Rarely I get a Sunday free but today I had a bit of spare time so got a quick session in:
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𝟭𝟬 𝗥𝗢𝗨𝗡𝗗𝗦:
500m Concept2 Bike Erg
5 X Bench Press @ 100kg
⠀
Finished off with some tricep extensions
And 🔨 Curls because….. guns 💪🏼 🤷🏼‍♂️
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Breath/Sweat/Pump
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Can’t fault it 🤙🏻

23/11/2022

𝗪𝗘𝗘𝗞𝗟𝗬 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘!
THE FIRST 𝗙𝗥𝗢𝗡𝗧𝗥𝗢𝗪 𝗙𝗜𝗧𝗡𝗘𝗦𝗦 CHALLENGE IS NOW LIVE!
⠀
GIVE THIS A CRACK….
CHALLENGE YOUR MATES…
TAG 𝗙𝗥𝗢𝗡𝗧𝗥𝗢𝗪 𝗙𝗜𝗧𝗡𝗘𝗦𝗦 IN YOUR ATTEMPTS AND SCORES…..
⠀
BEST TIME WILL WIN A 𝗙𝗥𝗢𝗡𝗧𝗥𝗢𝗪 𝗙𝗜𝗧𝗡𝗘𝗦𝗦 TSHIRT/TANK TOP
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WINNER WILL BE ANNOUNCED NEXT WEDNESDAY!
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I LOOK FORWARD TO SEEING YOU GUYS SEND IT ON THIS ONE 🤙🏻
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FEEL FREE TO SAVE/SHARE AND TAG YOUR MATES 👌🏻
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ENJOY 🤜🏼🤛🏼

16/11/2022

𝗙𝗥𝗢𝗡𝗧𝗥𝗢𝗪 𝗙𝗜𝗧𝗡𝗘𝗦𝗦 𝙒𝙊𝘿!
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Long piece that’s going to test you physically and mentally
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For time:
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"𝗥𝗨𝗖𝗞 𝗠𝗘"
100cal Bike Erg
10 Sandbag GTS @ 50kg
50 Wall Balls
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80cal Bike Erg
8 Sandbag GTS @ 60kg
40 Wall Balls
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60cal Bike Erg
6 Sandbag GTS @ 70kg
30 Wall Balls
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40cal Bike Erg
4 Sandbag GTS @ 80kg
20 Wall Balls
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20cal Bike Erg
2 Sandbag GTS @ 90kg
10 Wall Balls
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**GTS = Ground to shoulder
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Get stuck in and tag In your attempts 🤜🏼🤛🏼

29/10/2022

𝗚𝗔𝗠𝗘𝗗𝗔𝗬!
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If you have a game today….
Enjoy!!! 🤙🏻
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If not grab a few team mates
Or go it alone and give this one a crack
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Tag in your
Attempts
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Have a good one guys 🤜🏼🤛🏼

25/10/2022

𝗜𝗳 𝗜 𝗵𝗮𝗱 𝗮 𝗽𝗼𝘂𝗻𝗱 𝗳𝗼𝗿 𝗲𝘃𝗲𝗿𝘆 𝘁𝗶𝗺𝗲 𝗜 𝗵𝗮𝘃𝗲 𝘁𝗵𝗶𝘀 𝗰𝗵𝗮𝘁...⁣
⁣
"I used to be really fit when I was playing but I had to pack it in.. "⁣
⁣
Trust me I get it - rugby has been the most consistent thing in my life, I started at 5 and played for the guts of 30 years, and have been coaching it for the last few years, I understand what it gives us. ⁣
⁣
It kept me healthy, kept me fit but the changing room.. that was the kicker, the environment was so important. It kept you turning up on the cold wintery nights.. the accountability to the lads. ⁣
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Then you edge towards 30 and any of these scenarios come in to play-
⁣
- Marriage ⁣
- Job and career ⁣
- Family ⁣
- Injury & age⁣
⁣
And you cant give it 2 nights a week and a Saturday anymore.. ⁣
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Whatever took you off the pitch, in your head you still want to be and feel like you did ⁣
⁣
- Strong ⁣
- Fit ⁣
- Healthy ⁣
- A winner ⁣
⁣
You want your changing room back.. ⁣
⁣
Its what I wanted the most and its why I created “The Rugby Plan”
⁣
A time efficient Strength and conditioning program designed to get you back to your old ways, get you feeling like you could walk on the pitch again. A TEAM environment like no other. ⁣
⁣
The hardest thing now is to put your hand up and say you want to be involved, you want to be fit and match ready again..⁣
⁣
So if you are ready to get going and want to re build that strong, powerful and fit body you once had then comment on this post or drop me a message saying “The Rugby Plan” and I’ll be in touch⁣ 🤜🏼🤛🏼

16/10/2022

⚖️ 𝗕𝗔𝗟𝗔𝗡𝗖𝗘:
⠀
In the search for it we often forget that it realistically requires something difficult to be sacrificed or added.
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Imagine a lop sided weight scale, if you want it to balance you need to take some weight off one side or add some to the other right?
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The balance you talk of in your life, health and body is likely going to require you to change something from your current lifestyle to attain it.
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Too often we chase this mythical beast that requires us to make changes we’re not prepared to commit to.
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Things we’re not yet ready to sacrifice.
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‘What are you willing to do?’
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Set a goal that’s actually achievable based on the changes you’re willing to make - instead of changes you can’t stick to (yet)
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What are you willing to include, start, stop or lessen on a consistent basis to take you closer to feeling, thinking and looking the way you want to?
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Are you willing to make a different choice when with your peers?
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Are you willing to set a better example for your family?
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Are you willing to make the necessary changes to become what you want to be?
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To have smaller portions and be hungry occasionally?
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To put the extra kilo or two on the bar and be stronger when the reps get heavy?
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To make it to the gym on a rainy autumn evening after a tough day at work when the settee and a cuppa would be just the ticket?
⠀
Set targets and goals of what ‘balance’ looks like but go in with eyes open of the things you’ll need to leave behind (and to add) to get there.
⠀
Ask what are you actually willing to do, not what you could maybe possibly think you’d like to do but only if your friend does it too and it’s only once a week as long as work doesn’t get in the way, commit to it and you will get the results you want.
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Balance = sacrificing and/or adding to even up the scale.....
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Tomorrow is a fresh set of 7, so, what are you going to do this week to see you step closer towards your goals and finally achieve the thing you’re looking for?

26/08/2022

𝗙𝗜𝗡𝗜𝗦𝗛 𝗧𝗛𝗘 𝗪𝗘𝗘𝗞 𝗦𝗧𝗥𝗢𝗡𝗚!
⠀
𝗛𝗢𝗥𝗦𝗘𝗣𝗢𝗪𝗘𝗥!
𝙵𝙾𝚁 𝚃𝙸𝙼𝙴!
⠀
21-18-15-12-9
𝙱𝙰𝚁𝙱𝙴𝙻𝙻 𝚃𝙷𝚁𝚄𝚂𝚃𝙴𝚁𝚂 (40𝙺𝙶/25𝙺𝙶)
𝙲𝙰𝙻𝙾𝚁𝙸𝙴 𝚂𝙺𝙸 𝙴𝚁𝙶
⠀
𝗧𝗛𝗘𝗡 𝗗𝗜𝗥𝗘𝗖𝗧𝗟𝗬 𝗜𝗡𝗧𝗢:
⠀
30 𝚇 𝙳𝚄𝙼𝙱𝙱𝙴𝙻𝙻 𝙿𝚄𝚂𝙷 𝙿𝚁𝙴𝚂𝚂 (22.5𝙺𝙶/15𝙺𝙶)
-
𝚆𝙾𝚁𝙺𝙾𝚄𝚃 𝙲𝙾𝙼𝙿𝙻𝙴𝚃𝙴 𝙾𝙽𝙲𝙴 30 𝚇 𝙳𝚄𝙼𝙱𝙱𝙴𝙻𝙻 𝙿𝚄𝚂𝙷 𝙿𝚁𝙴𝚂𝚂 𝙷𝙰𝚅𝙴 𝙱𝙴𝙴𝙽 𝙳𝙾𝙽𝙴.
-
𝙰𝙸𝙼 𝚃𝙾 𝙷𝙰𝚅𝙴 𝙰𝚂 𝙻𝙸𝚃𝚃𝙻𝙴 𝙱𝚁𝙴𝙰𝙺𝚂 𝙰𝚂 𝙿𝙾𝚂𝚂𝙸𝙱𝙻𝙴 𝙾𝙽 𝚃𝙷𝙴 𝚃𝙷𝚁𝚄𝚂𝚃𝙴𝚁𝚂, 𝙶𝙾 𝚄𝙽𝙱𝚁𝙾𝙺𝙴𝙽 𝙸𝙵 𝚈𝙾𝚄 𝙲𝙰𝙽 𝙰𝙽𝙳 𝚄𝚂𝙴 𝚃𝙷𝙴 𝙵𝙸𝚁𝚂𝚃 𝙵𝙴𝚆 𝙲𝙰𝙻𝙾𝚁𝙸𝙴𝚂 𝚃𝙾 𝚁𝙴𝙲𝙾𝚅𝙴𝚁 𝙾𝙽 𝚃𝙷𝙴 𝚂𝙺𝙸!
⠀
𝙴𝙽𝙹𝙾𝚈 🤙🏻
⠀
𝚃𝙰𝙶
𝙸𝙵 𝚈𝙾𝚄 𝙶𝙸𝚅𝙴 𝙸𝚃 𝙰 𝙶𝙾 🤜🏼🤛🏼
⠀
⠀
𝙷𝙰𝚅𝙴 𝙰 𝙶𝙾𝙾𝙳 𝙱𝙰𝙽𝙺𝙷𝙾𝙻𝙸𝙳𝙰𝚈 𝙵𝙾𝙻𝙺𝚂 🍻

24/06/2022

𝗪𝗛𝗔𝗧 𝗜𝗦 𝗔 𝗪𝗢𝗥𝗞 𝗧𝗢 𝗥𝗘𝗦𝗧 𝗥𝗔𝗧𝗜𝗢?
⠀
Very simply it’s the amount of work you do during a session or a match compared to the amount of time you have to recover.
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As an example you may see 1:1 work:rest ratios and that means for every second of work you do you get the same amount of rest: 60s work followed by 60s rest. If you only work for 30s you only get 30s recovery, and so on.
⠀
Similarly a 1:2 ratio would mean 60s of work would be followed by 120s of rest/recovery.
⠀
Why is this useful?
⠀
Work:Rest ratios can give an indication of intensity to your training but it can also be used to try and recreate game day demands.
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Rugby is not a game that requires a constant steady state of work, rather it requires short, explosive bursts of work followed by periods of lower intensity work and recovery.
⠀
Depending on your playing position ratios of 1:4 or 1:5 are quite typical for rugby. If you’re trying to recreate game demands then creating drills with these types or ratios are crucial. The recovery period doesn’t have to be static, it could include some low intensity skills work but it does have to be recovery to allow for those high intensity bouts to be performed at the appropriate level.
⠀
How often are you using these ratios in your training? If you’re not, you should be!

17/06/2022

𝗜𝗧𝗦 𝗙𝗥𝗜𝗜𝗜𝗜𝗜𝗜𝗗𝗔𝗔𝗔𝗔𝗔𝗬! 🤜🏼🤛🏼
⠀
FINISH THE WEEK WITH A BANG AND GIVE BELOW SESSION A BLAST 🤙🏻
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⠀
Block 1: 2 Rounds
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50 Alt arm DB Hang Sn**ch
50 Goblet Lunges
50 Sit Ups
*Start with and E3MOM 100m Shuttle
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Rest 3’
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Block 2: 2 Rounds
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50 AKBS
50 Goblet Squats
50 KB Transfers
*Start with and E3MOM 100m Shuttle
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Rest 3’
⠀
Block 3: 100 Burpees
*Start with and E3MOM 100m Shuttle
⠀
Score is total time taken.
⠀
⠀
GET OUTSIDE ENJOY THE WEATHER
AND GET A NIIIIICE SWEAT ON 🤙🏻
⠀
⠀
TAG ME IN YOUR ATTEMPTS 👌🏻
⠀
HAVE AN AWESOME WEEKEND GUYS 🙌🏻

08/06/2022

𝗔𝗥𝗘 𝗬𝗢𝗨 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗧𝗛𝗘 𝗪𝗛𝗢𝗟𝗘 𝗢𝗙 𝗧𝗛𝗘 𝗙𝗢𝗥𝗖𝗘 𝗩𝗘𝗟𝗢𝗖𝗜𝗧𝗬 𝗖𝗨𝗥𝗩𝗘?
⠀
Here’s an explosive complex for you to try that does just that! You can use this format for other movement patterns
too 👌🏻
⠀
⠀
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03/06/2022

𝗪𝗛𝗔𝗧 𝗠𝗔𝗞𝗘𝗦 𝗔 𝗚𝗢𝗢𝗗 𝗢𝗙𝗙-𝗦𝗘𝗔𝗦𝗢𝗡 𝗣𝗟𝗔𝗡?
⠀
I view the off-season as a great opportunity to change up your training, try different training formats and challenge your body in different ways
when compared to a pre-season or in-season program.
⠀
Without the demands of a structured rugby program the off-season is the ideal time to tap in to different energy systems, different movement patterns and different skill sets that will all in one form or another transfer to the rugby field.
⠀
I have always said that rugby is unique in its demands for speed, strength, power, agility, skill application and sharp mental acuity. Because of this you could choose any physical pursuit and feel the benefit of it on the field.
⠀
Here is the key.
⠀
Choose something that you know is an area of weakness for you, or a potential blind spot. There is little value in using the off-season to train your strengths. You already have them and they will still be there when you start your pre-season in a few weeks time.
⠀
𝗧𝗥𝗔𝗜𝗡 𝗬𝗢𝗨𝗥 𝗪𝗘𝗔𝗞𝗡𝗘𝗦𝗦𝗘𝗦..
⠀
If you know you lack aerobic fitness, get some longer duration CV conditioning done
⠀
Lacking strength. Get some double days done in the gym
⠀
Injury issues. Get those correctives done and make sure you don't face the same situation next season!
⠀
Recover, yes
⠀
Benefit from some time away from rugby, yes
⠀
Sit idol and expect pre-season to go as well as you hope, no
⠀...get yourself ready
⠀
⠀
“𝙄𝙩 𝙞𝙨 𝙬𝙝𝙖𝙩 𝙮𝙤𝙪 𝙙𝙤 𝙬𝙝𝙚𝙣 𝙣𝙤 𝙤𝙣𝙚 𝙞𝙨 𝙬𝙖𝙩𝙘𝙝𝙞𝙣𝙜 𝙩𝙝𝙖𝙩 𝙬𝙞𝙡𝙡 𝙡𝙖𝙮 𝙩𝙝𝙚 𝙛𝙤𝙪𝙣𝙙𝙖𝙩𝙞𝙤𝙣𝙨 𝙛𝙤𝙧 𝙮𝙤𝙪𝙧 𝙛𝙪𝙩𝙪𝙧𝙚 𝙨𝙪𝙘𝙘𝙚𝙨𝙨."
⠀
Use this off-season to give yourself the edge on your competition, that could be the shirt that you want or the opposition that you will be going up against next year 🤜🏼🤛🏼
⠀
I’m currently taking on a handful of in person clients so if you are looking to level up ⬆️ your S+C or even work on your skills just drop me a message 👌🏻
⠀
Have an awesome Bank holiday guys 🙌🏻

05/05/2022

𝗧𝗛𝗘 𝗚𝗔𝗣 + 𝗧𝗛𝗘 𝗚𝗔𝗜𝗡!
⠀
BEING IN THE 𝗚𝗔𝗣 IS MEASURING YOURSELF AGAINST OTHERS, AN “IDEAL”. YOU’RE NEVER ENOUGH, YOU’RE FRUSTRATED, NEGATIVE.
-
BEING IN THE 𝗚𝗔𝗜𝗡 IS MEASURING YOURSELF TO WHO AND WHERE YOU USED TO BE.
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ACKNOWLEDGE YOUR PROGRESS AND ADOPT A POSITIVE MINDSET 👌🏻
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COMPARE YOURSELF TO WHERE AND WHO YOU WERE…. NOT OTHERS 👍🏻
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BE IN THE 𝗚𝗔𝗜𝗡! 🤜🏼🤛🏼
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“𝗧𝗛𝗘 𝗗𝗔𝗬 𝗬𝗢𝗨 𝗦𝗧𝗢𝗣 𝗥𝗔𝗖𝗜𝗡𝗚 𝗜𝗦 𝗧𝗛𝗘 𝗗𝗔𝗬 𝗬𝗢𝗨 𝗪𝗜𝗡 𝗧𝗛𝗘 𝗥𝗔𝗖𝗘"
Bob Marley
-
⠀
HAVE AN EPIC THURSDAY 🙌🏻
⠀

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