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Power

Power is one of the most important physical aspects for any rugby player. The ability to produce force in a short space of time will win or lose collisions.
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Explosive power is arguably the most effective physical asset a rugby player could possess. The first half a second of contact are where collisions are either lost or won, whether it’s going into a tackle situation or into a breakdown. You may see this in games or you may have even experienced it yourself. You will see a smaller player going into some sort of contact against a larger opponent, yet the smaller player will come out on top and that’s because he can likely produce a greater force in a shorter space of time.

A lot of people train power purely by trying to move big weights quickly but there’s a lot more to it. There is an entire spectrum if you like, strength being on end and then right through to your explosive body weight work. It all has an important role to play in your development for heavy sled work to explore jumps. 

Power is probably the area of training most people are less educated in and that’s why we will be putting out a lot on content and articles in this area. That and it’s importance. 

In our programming this plays a huge role and should be a main focus for you if you play in contact sports. From winning that collision to making a line break being explosive is essential.




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Strength

strength training

Here you will find a collection of articles all about strength training. How to get stronger, types of training, reps and set as well as training volumes.

Christ Tshiunza in the gym holding weights
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How to Design a Strength Training Program for Your Sport

Designing the perfect strength training program for your sport. Learn how to tailor your workouts so you can excel in your sport, and discover how important it is to track progress to ensure great results.
Christ Tshiunza performing mobility for rugby training
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Maximising Your Strength Gains: The Importance of Proper Form and Technique

The importance of proper form and technique in strength training. Discover how focusing on proper form and technique can help you get the most out of your workouts and minimise your risk of injury, especially in high-impact sports like rugby.
Christ Tshiunza performing a deadlift in the gym for rugby workouts
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The Role of Strength Training in Injury Prevention for Athletes

The role of strength training in injury prevention for athletes. Discover how improving muscle balance, stability, core strength and functional movement can help drastically reduce the risk of injury and keep you performing at an optimal level.
sam warburton performing a squat in the gym for rugby fitness
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5 Essential Strength Training Exercises for Improved Athletic Performance

5 essential strength training exercises we would recommend for improved athletic performance. Learn how squats, deadlifts, bench press, pull-ups, and overhead press can help you become a stronger, more powerful athlete. Build those qualities and watch your performance increase!
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How to Design an Upper Body Session

Your guide to constructing the perfect upper body session.
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Fitness - How do I get fit for rugby?

Having basic fitness and being fit for rugby are two different things.
man standing in squat rack with barbell
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Strength & Power - How & why for rugby players?

It is without doubt that two players side by side, the same weight, speed, fitness & skill level, will be drastically different players if one possessed superior strength & power.
rest & recovery
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rest & recovery

the importance of recovery

Recovery is a huge part of the game. If you want to train and play for years to come its essential you take note of these articles.

sam waburton standing

Ice Baths - Friend or Foe?

Do ice baths actually aid recovery?
sam warburton in squat rack

Sleep

The importance sleep has on you, your body and your recovery.
nutrition
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Nutrition

nutrition is essential for progress

When it comes to changing your body composition, either gaining muscle or losing body fat, nutrition will be the most important aspect.

Bowl of vegan based food
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Plant Based Diets And The Role It Plays On Our Nutrition, Wellness & Health.

This article provides guidance and suggestions for those who follow or want to follow a plant-based diet alongside their training. If your plant-based or just looking to try something new, this article will provide useful information and knowledge to help excel your nutritional goals. Continue reading if you’re interested in naturally fuelling your body through the power of plants especially for veganuary!
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Sam’s Diet Plan

Since we have been running our Instagram page, one thing we have learnt is followers really enjoy finding out what we eat. I think there’s a lot more content on social media regarding ‘how to get strong’ or ‘build boulder shoulders’ but none of it will count for much unless you get your diet right.
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Caffeine - A good pre workout?

There are a lot of products out there that many of us have tried to give us that extra edge just before a gym session, or maybe a tough running session that you don’t feel too enthusiastic about!
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Macronutrients – What are they?

I'm sure you have all heard the term 'Macros' but what actually are they?
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Protein

What is protein? What does it do? How much should you be eating?
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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
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knowledge hub

articles by sw7 academy

We provide programming and a community to help athletes develop but we also want to teach you as much as we can along the way.

knowledge hub
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Nutrition

When it comes to changing your body composition, either gaining muscle or losing body fat, nutrition will be the most important aspect.
man stretching his groin and adductors

Rest & Recovery

Recovery is a huge part of the game. If you want to train and play for years to come its essential you take note of these articles.
man performing Bulgarian squat muscle

Hypertrophy

Everything you need to know about gaining muscle mass.
barbell squats

Strength

Here you will find a collection of articles all about strength training. How to get stronger, types of training, reps and set as well as training volumes.
man pressing dumbbells with coach watching

Fat loss

Fat loss is probably the most misled topic in the fitness industry. Here we will lay out the fundamentals for you in black and white.
mad holding medicine ball

Conditioning

Conditioning isn't just getting flogged up and down the pitch running shuttles there's lots more to it. We will talk about the different methods to conditioning.

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

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