Posts in Training


Wednesday, October 26, 2016

Box Jump Guide - Do Them Right To Develop Power For Rugby

This week Rugbydump Academy Coach TJ discusses the box jump in a video. Box jumps are a great tool to use in your training but many guys get them wrong. Today's video is a great guide on how to do box jumps to help your rugby game. MORE »

Thursday, October 20, 2016

Special Strength Training for Rugby - Why, What and How?

Special Strength Training is a very advanced method of training for sports. It's what makes the biggest difference between just going to the gym and working out and using the gym to improve your rugby performance. If you really want to become a better rugby player, you need to be doing this. MORE »

Thursday, October 13, 2016

Functional Gym Training for Rugby - Why It Makes No Sense

In today's article Rugbydump Academy Strength Coach TJ discusses why searching for "functional" exercises may not be in your best interest. He talks about what may be a better way of looking at things as well as what Functional Training actually is. MORE »

Thursday, September 29, 2016

How To Create "Mental Toughness" For Rugby?

Everyone wants to be tough in rugby. This week Rugbydump Academy's TJ Jankowski breaks down exactly how we can train to be "tough" on the rugby pitch and why we should all train that way. MORE »

Friday, September 23, 2016

Rugby Nutrition - 5 Rules For Carbohydrates and Rugby

So what's the deal with carbs? Do we need them or are they just going to make us fat? This week Rugbydump Academy's TJ Jankowski discusses the importance of carbs and how you can use them to perform, look and feel better. MORE »

Thursday, September 15, 2016

Should You Take Time Off Rugby To Focus On The Gym?

A growing trend at the minute is people taking time away from rugby to focus solely of strength and conditioning. Is this a good idea? Well this week we have Rugbydump Strength and Conditioning Coach TJ to answer that very question. MORE »

Thursday, September 08, 2016

50 Random Nutrition Tips For Rugby Players

Do you need a post-workout shake? How do I get started with a diet? Do I need white or brown rice? Find out the answers to these questions and many more facts about nutrition as this week TJ Jankowski takes us through 50 random nutrition tips for rugby players. MORE »

Wednesday, August 31, 2016

Rugbydump Training - The Ultimate Rugby Gym Session

Ever walk into a gym and just have no idea of what to do? Sometimes even though you know what movements you should do you just don't know how to structure them to create an effective training session. This week Rugbydump Strength Coach TJ Jankowski shows us a cheat sheet on how to create the perfect rugby gym session. MORE »

Thursday, August 18, 2016

Rugby Fitness Sessions You Should Be Doing and Why

Struggling for ideas to help improve your rugby fitness? This week academy S&C coach TJ gives you a bunch of fitness sessions that he uses with his players, and importantly discusses why you should be doing them MORE »

Thursday, August 11, 2016

Rugby Training: 4 Simple Plateau-Breaking Strategies

There comes a time in every rugby player's training life that they hit a plateau. In today's article, Rugbydump Academy Strength Coach TJ runs through 4 quick strategies that you can use in your training to push your results to ground-breaking territory. MORE »

Thursday, July 28, 2016

4 Popular Recovery Methods - Should You Be Using Them?!

In today's post Rubydump Academy Coach TJ discusses recovery, specifically the 4 most popular methods of recovery and whether you should be using them in your routine. If you want to get the most out of your training without feeling sore all the time, then read ahead! MORE »

Wednesday, July 20, 2016

Rugby Conditioning - High Intensity Training: The Hill

This week we bring you part two of our conditioning series, following last week's look at the need for rugby players to work on their aerobic conditioning. Today S&C coach TJ looks at why so many get their high intensity training wrong, and one brilliant way to do it right - the hill. MORE »

Tuesday, July 12, 2016

Rugby Conditioning - Aerobic or Anaerobic?

Conditioning is many players’ least favourite part of training for rugby. There are many different ways to do it but each method can always be classed as either aerobic or anaerobic, so what should you do? Today Rugbydump Academy coach TJ answers this and explains why it might not be what you think MORE »

Thursday, July 07, 2016

Rugby Training Mistakes: That One Thing You're Missing

Something that seems to be everywhere in fitness these days, is that one thing your missing. These things can be exotic foods, supplements, training gear or training methods. Today Rugbydump Strength Coach TJ Jankowski discusses why these weird tricks might actually be holding you back from great results and what to do about it. MORE »

Tuesday, June 28, 2016

Rugby Training Mistakes: The Weight On The Bar

This week Rugbydump Academy S&C Coach TJ Jankowski looks at two basic errors that guys make when initially getting to the gym. One being not adding weight to the bar and the other, adding so much weight that technique drops... MORE »

Friday, June 17, 2016

Rugby Training Mistakes: Training Muscles Not Movements

This week Rugbydump Academy S&C Coach TJ discusses the difference between training muscles and training movements, and the 11 movements that you need to do in the gym as a rugby player to get better. MORE »

Tuesday, June 14, 2016

Rugby Training Mistakes: Training Like A Bodybuilder

Continuing our series of Rugby Training Mistakes, this week Rugbydump Academy Strength Coach TJ Jankowski discusses what is probably the most common mistake amongst amateur rugby players in the gym: Training like a bodybuilder. He discusses why you shouldn't do this and what to do instead. MORE »

Wednesday, June 08, 2016

Absorb and Create On-Pitch Power with Multi-Direction Hops

In rugby training there is a lot of focus on creating power and exploding forward. This week Rugbydump S&C Coach TJ Jankowski looks at the opposite (and equally important!) side of the coin - absorbing the power. Do this drill and watch your speed on the pitch increase! MORE »

Saturday, June 04, 2016

Rugby Training Mistakes: Specificity - Not Doing YOU

Last week Rugbydump Academy trainer TJ spoke about how each position has different demands, and that we as rugby players should adapt our training to meet them. Today he looks at focussing your training on your own specific needs. MORE »

Wednesday, June 01, 2016

Develop Elite Speed In Any Gym - Treadmill Push

We at Rugbydump Academy know that some guys simply don't have access to the amazing facilities that the pros do, this week S&C Coach TJ Jankowski shows us how to build effective power using a simple treadmill MORE »

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