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Over a decade in rugby as a coach and athlete. Hundreds of athletes coached. Here are the lessons I wish I knew sooner. This video breaks down the brutal truths, harsh lessons, and key principles every rugby player needs to know to step up their game and stand out. Whether you're chasing a contract, wanting to get picked, or just want to perform better week in, week out we know you enjoy your rugby most when you're at your best. Join The Strength Solution Academy Waitlist: https://coaching.strengthsolution.co.... If you're tired of guessing with your training and want to follow a proven system built specifically for rugby athletes — The Academy is for you. 00:00 – Intro 00:27 – Rugby is a short-lived career — make the most of it 00:46 – You enjoy rugby most when you're at your best 01:15 – Nothing happens without hard work 01:45 – Keep the goal the goal — avoid distractions 02:15 – High performance takes time 02:44 – Becoming a physical freak opens doors 03:15 – If you're not assessing, you're guessing 04:13 – Feelings aren’t facts — track data 04:44 – What gets measured gets managed 05:13 – Strength improves everything 05:43 – Get strong enough — then move on 06:12 – The Big 3 lifts aren’t king for rugby 07:01 – Balance your strength ratios 08:03 – Stronger angles = stronger athlete 08:37 – Important things never leave the program 09:06 – Most players overestimate ideal body weight 10:09 – Nutrition is your best performance hack 11:10 – Best workout? The one you're prepared for 11:38 – Max velocity sprinting matters for everyone 12:08 – Game sprinting isn’t enough 12:36 – Sprinting is the best plyometric 13:04 – Don’t chase tired — chase stimulus 13:34 – Specificity = qualities, not exercises 14:06 – The best gains happen on the pitch 14:35 – Not playing much? Train like off-season 15:04 – Minimum effective dose is overrated 15:35 – The perfect athlete split is HYO Method 16:36 – Exercise selection manages fatigue best 17:04 – Conditioning is tissue prep too 17:32 – Accessories matter more than you think 18:02 – Arm training helps shoulder health 18:31 – Injuries are a chance to level up 19:01 – Olympic lifts are powerful for rugby 19:29 – Physical vs Physicality — big difference 20:03 – Train with people who push you 21:31 – Rugby is bigger than just rugby 22:01 – Outro & Academy Info