Ronan Michael PT

Ronan Michael PT Professional Rugby Player
Helping Men & Women create long term changes
DM for more info
Link in bio for enquires

08/06/2026

High Volume Leg Day in season is killing your performance.

I’ve done it. I’ve done the German Volume Training. The 10 x 10 squats. The deadlifts before a game.

8 years at the Pro level taught me what works best to get you ready for gameday. Hint: it isn’t big leg sessions 2-3 days before gameday.

The trick in season as a rugby player is to manage your loading and train with the maximum intent while hitting the Minimum Effective Volume (MEV)

The emphasis is on power and robustness, not hypertrophy.

If you want the exact structure to ensure you aren’t obliterating your legs before a game comment “LEGDAY" below this video - it’s free.

02/06/2026

In season and off season are not the same thing. Stop training like they are.

Off season is for building. In season is for maintaining strength, staying explosive, and arriving at the weekend ready to perform.

The second you start chasing volume and soreness in season is the second your performance starts to drop.

Box squats. RDLs. Explosive work. Injury prevention. A short finisher. Get out.

That’s the session. Every week. Same structure. No surprises. No DOMS on game day.

This is the full breakdown and if you want the session, comment LOWER below for my free in season lower body session.

28/05/2026

Three exercises that have no business being in your programme 48 hours before a game.

It’s not that they’re bad exercises. They’re some of the best. But timing is everything in performance training and slow, heavy, high force work this close to competition leaves your nervous system taxed and your muscles loaded when they should be fresh and firing.

Game day prep isn’t about doing more. It’s about doing the right things at the right time.

Your body is the most important piece of equipment you have. Treat it like it.

Comment PRIMER below for the full pre-game session guide for free.

18/05/2026

The day before a Rugby game is not a rest day.

Most players either train too hard or do nothing. Both leave you flat on game day.

What actually works is a primer session. Low volume, maximum intent, done 24-48 hours before kick off. You’re not building fitness. You’re sending a signal to your nervous system so it shows up firing on all cylinders when it matters most.

Trap bar jumps. Med Ball Throws. Landmine Press. 25-30 minutes. Every rep executed like it’s the most important rep of the week.

Because in a way it is.

I’ve been using this exact protocol every matchweek since I arrived in Australia and the difference in how I feel from minute one is night and day.

Comment PRIMER below and I’ll send you the full session guide completely free.

17/05/2026

I’m not going to lie to you I used to think full rest the day before a Rugby game was the move.

Then I started tracking how I felt in the opening minutes week to week. The pattern was obvious. The weeks I felt slow, stiff, and half a step behind were always the weeks I’d done nothing.

Your nervous system doesn’t want rest 48 hours out. It wants a signal.

A short, sharp primer session tells your body exactly what’s coming. Low volume. Explosive intent. In and out in 25 minutes. And the research backs it - measurable improvements in jump height and rate of force development at the 24 hour mark post session.

You don’t build game day performance on game day, you build it in the prep before hand.

This is the exact protocol I follow every single week as a professional rugby league player.

I put the full session together as a free guide every exercise, every set, every rep, nutrition around it, recovery stack, all of it.

Comment PRIMER below and it’s yours.

System Reboot
04/05/2026

System Reboot

I am becoming a human Acai bowl.
27/04/2026

I am becoming a human Acai bowl.

21/04/2026

5 Weekly Non Negotiables as a Rugby Player 🏉

Couple of training clips from last week. Push / Pull / Zone 2 early last week before 28 hours of travel. Looking forward...
20/04/2026

Couple of training clips from last week.

Push / Pull / Zone 2 early last week before 28 hours of travel.

Looking forward to some routine again.

Last week 📸
15/04/2026

Last week 📸

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