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Do You Want To Finally Get Shape For Rugby?! START HERE · The Rugby Muscle Podcast

• 0:00
  All right, so today I'm gonna guide you through everything that you need to get started on your journey to be your fittest strongest, and to play your best rugby of all time.
• 0:14
  This isn't going to be a a five movements video.
• 0:17
  This is gonna be a big, high level look at what you need to do in order to make that change, in order to play your best rugby.
• 0:35
  Yes.
• 0:35
  Welcome everyone to the Rugby Muscle podcast.
• 0:37
  I'm your host, always tj, and as I've said in, if you listen to last week's podcast, we are doubling down on the Rugby Muscle Podcast in 2023.
• 0:46
  I do think it's the best way to deliver information for you guys that want.
• 0:52
  navigate through the mess of training, navigate through the mess of dieting, and apply it to play your best rugby, to perform at your best and to feel great, but without making all the sacrifices or trying to become professional or, or without the stop, start, without the overwhelm and really nail it and really get into the best shape of your life.
• 1:12
  And I do believe that if you listen to these podcasts, this is why I'm starting with this one.
• 1:16
  If you listen to these podcasts sequentially, starting from now, and make it through the.
• 1:20
  Firstly I would appreciate along the way if you give us a review.
• 1:23
  If you already think it's good enough, give us a five star review.
• 1:26
  It only takes two seconds on Spotify or Apple Podcast.
• 1:30
  If you wanna type up a few words, that would be great.
• 1:32
  If not, that's fine.
• 1:33
  I'll leave your review for later.
• 1:36
  Share with a friend Keep Ground because this podcast is going to be a huge source of information as to how you can perform your best and enjoy it, rugby to the fullest.
• 1:47
  And so this video today is going to be all about, the higher level things that don't often get discussed and don't even get thought of when it, when it comes to actually nail.
• 1:58
  Your physical performance, getting into the best shape, doing what it takes to be the athlete that plays the best rugby.
• 2:06
  And this isn't something that people are going to want to hear, but like I said, people don't even think about it.
• 2:12
  This, it might seem, some of these things that I'm going to talk about in this video might seem a bit soft.
• 2:16
  They might seem a bit woo woo, but trust me, they are huge.
• 2:21
  And even if you don't necessarily believe in.
• 2:24
  Like, it doesn't matter to me if you believe in'em or not.
• 2:27
  They are reality.
• 2:28
  They are.
• 2:29
  This is exactly what you need to play your best rugby.
• 2:31
  And at the end of this video, I'll even give you a way to sort of circumvent all of these because they, like, one reason that people don't want to hear about this is because the stuff I'm gonna talk about is difficult.
• 2:42
  it's difficult on a higher level as opposed to difficult like a Bronco is, So let's get into it.
• 2:49
  So first thing, identity.
• 2:51
  This is huge.
• 2:52
  I think again, it sounds woo woo, right?
• 2:54
  But I've done this for so long at this point, and I really do think that this is important.
• 2:58
  I think it's the reason the vast majority of people will fail in their fitness endeavors is because they look to change without changing.
• 3:09
  So, To sort of comment at that from a bit, a different sort of way is who you are physically is just a representation, a physical representation of who you are as a person.
• 3:19
  If you are someone as a person that really loves to eat lots of food, but does not like to do any exercise.
• 3:26
  I mean, that's who you are as a person, as a physical being, you are probably going to be on the larger side of life.
• 3:32
  If you're someone that likes to go for long runs every single day, who you are physically is probably going to be someone that's very good at running.
• 3:40
  Probably going to be someone that's fit.
• 3:42
  And these are two ridiculous extremes, but they highlight the point.
• 3:46
  Who you are on the outside is representative of who you are on the inside or as a.
• 3:50
  And so to, to make a change, you have to change your identity.
• 3:55
  You cannot go through a big physical transformation without transforming internally.
• 4:01
  The only way this is possible, and this is probably why people look at doing this like these rapid short-term transformations, is that's the only way to do it.
• 4:09
  It is possible if you do, you know, like a, a a a four week some, or two week or something, like a absolute crash diet.
• 4:17
  The reality is that doesn't change who you are for a long time to make any sort of meaningful difference is just a crash diet.
• 4:24
  You rebound, you go back to where you are as a person.
• 4:26
  It's also why subconsciously people want to make these changes really fast because they don't want to change who they are as a person.
• 4:33
  So they want to get in.
• 4:34
  So, you know, diet is a perfect example.
• 4:36
  They want a diet for as short a time as possible so that they can then stop dieting, go back to their old life that they enjoyed.
• 4:44
  and still somehow maintain that weight.
• 4:48
  But it's never gonna happen.
• 4:49
  That's not how it works, right?
• 4:50
  Same thing.
• 4:51
  People say, oh, I've gotta get fit.
• 4:52
  I'm gonna start, I'm gonna do a Bronco every day.
• 4:55
  And, and they say they're gonna do a Bronco every day for a month.
• 4:57
  They, no one ever does, but hypothetically, let's say they stuck to it, they did a Bronco for an, they did a Bronco every day for an entire month.
• 5:05
  Maybe they got in a little bit a better shape, million better ways to do it than a Bronco, but let's say they did.
• 5:11
  At the end of the month, they're so exhausted, but they're in good shape.
• 5:15
  They then stop doing it because they need to get a job or they need to get whatever semblance of life it is back that they've sacrificed in order to do this Bronco every day.
• 5:24
  Bronco's actually a bad example cause it takes less than 10 minutes to do.
• 5:27
  And it's, and it's not gonna make you that much fitter anyway.
• 5:30
  Say they did it every day.
• 5:31
  You knows, say they got fitter, they, they go back to who they are as a person.
• 5:35
  Slowly but surely, they're gonna go back into who they were as a person before running those Broncos, and they're gonna be back in bad shape.
• 5:41
  So what you've gotta understand, changing your identity is hard.
• 5:45
  It takes a long time, but so is any sort of meaningful, meaningful physical change so they can both coincide at the same time, but you have to start with your identity first because otherwise you're always going to resort back to your old identity when things get tough.
• 6:01
  So, What I'm talking about when you, when I'm saying changing your identity is things like, no more jokes about being fat, right?
• 6:07
  That's a one I see all the time.
• 6:09
  But joke, no jokes about being in, in bad shape because if you view that, if you're telling yourself that's who you are as a person, that's who you're going to be as a person.
• 6:17
  That's who you're going to subconsciously say, it doesn't matter.
• 6:19
  What's the point of doing this diet?
• 6:20
  And you're going to give in.
• 6:23
  Eventually, right?
• 6:24
  If you are viewing yourself as the person that is in shape, that is playing that, that is doing what needs to be done to play their best rugby, you continually do that.
• 6:33
  You continually go back to that person and you, you continually progress to where you want to be.
• 6:39
  So think about the priorities in your life.
• 6:42
  Identify what it is that you want to do, what you is you want to achieve, how it is you want to play, how it is you want to be as a person and stick with that.
• 6:51
  I have a whole process that we go through of rubbing muscle to, to really get people, to get this on a crystal clear view.
• 6:59
  And I do think it makes a huge difference.
• 7:00
  In fact, the guys that come through our onboarding and don't do this more often than not, like they'll drop out sooner than the people or the, they'll have less success definitely, than the people that really identify with the change that they want to make.
• 7:13
  Right?
• 7:13
  So, like I say, jokes about being fat because if you're, if you're joking about being the fat, you're still seeing yourself as that first person.
• 7:21
  If you're joking about being outta shape, if you make even subtle jokes, right?
• 7:24
  That's constantly telling yourself that you are not the person that's in shape, so that it's constantly you're, you are, you are now swimming upstream every time you're trying to improve yourself because not only are you putting in this physical effort, you are also going.
• 7:37
  against who you are identifying as a person.
• 7:40
  You're saying, now this is, you know, subconsciously you're thinking, this is a waste of time.
• 7:43
  You're not going to be that person.
• 7:45
  Change that, change your mindset and it will, the physical change will come.
• 7:50
  It's just only a matter of time.
• 7:52
  This is not to say that you have to treat yourself.
• 7:55
  This is quite a trendy thing as well for people to say they're gonna treat themselves like a professional athlete.
• 7:59
  You don't have to do that.
• 8:00
  Picture your own life.
• 8:01
  If you are working, if you're at school, picture your life.
• 8:05
  As the most efficient way, it's going to be right in order to get you yourself to the result that you want.
• 8:11
  And I'll talk about this in a second when we talk about systems, but once you identify as who you want to be, you are going to continually take action because that's who you are.
• 8:21
  to get to that end goal and no matter what, eventually you're going to get there, right?
• 8:27
  For as long as it takes, you're going to, because it's your identity.
• 8:30
  You are not trying to do this for six weeks, for four weeks, for 12 weeks, not even for six months.
• 8:36
  You are, this is who you are now.
• 8:37
  You're going to continually do this, so inevitably you're going to get to where you want to be, even when you mess up, right?
• 8:43
  Who, when you mess up, you don't say, ah, that's who I am.
• 8:46
  I'm the fat person.
• 8:47
  I'm the one that can't, you know, find the time to work out or can't put any effort or can't stick with my diet.
• 8:53
  When you mess up, you've just messed up, you've, that's fine, right?
• 8:56
  But you go back to your identity as occasionally I might mess up, and that's okay, because who I am as a person is I'm still this person that wants to achieve X, Y, Z, huh?
• 9:05
  I'm losing my English accent day by day.
• 9:07
  Saying things like Z, that's ridiculous.
• 9:10
  And once you keep following that path, eventually you are going to get better.
• 9:16
  You're gonna sort of get more disciplined, but you're just going to be.
• 9:20
  Executing because you're going to be doing it more often, right?
• 9:23
  It's like anything.
• 9:24
  If you, if you bench press every single week for, for a year, by the end of the year, you're going to be much stronger at bench pressing if you try to.
• 9:32
  Live your life with this new identity for a year.
• 9:36
  At the end of the year, you're going to be so much fucking better than you were at the beginning of the year.
• 9:40
  You're going to mess up less, and every time you do mess up, you're going to learn from those lessons even you continually make the same mistake.
• 9:46
  Maybe it's a fourth time that it actually finally sinks in, and because you identify with this new identity.
• 9:54
  You, you are not accepting that mistake as, ah, that's who I am.
• 9:57
  No.
• 9:57
  You see your new identity it will take time.
• 10:00
  You will still mess up, but eventually, because you've got this new identity, you're going to move forward.
• 10:05
  You are going to get to where you want to be, and it's, and you cannot do so, you cannot change without change your identity.
• 10:13
  Right.
• 10:13
  That's the only way.
• 10:14
  It doesn't take discipline, because discipline is doing something that you don't want to do, doing something against what you, you know, what you actually really wanna be doing.
• 10:22
  But if you, if you are treating this as your new identity, it's actually something that you've made a real strong, active decision.
• 10:30
  That's how you want to live your life.
• 10:32
  And so that's how you're going to live your life.
• 10:34
  And that's so, it doesn't require discipline.
• 10:36
  It's just what you do.
• 10:38
  And if it's just what you do day in, day out, week in, week out, eventually you're going to get there even if you take a few missteps, right?
• 10:46
  It's like walking from one side of the US to the other.
• 10:50
  It seems like a ridiculously huge task, but if you just keep going, eventually you're gonna get there.
• 10:56
  Even if you start and you make the wrong, you know, you take, take a wrong turn and you keep going in the wrong, and you go in the wrong direction for some time.
• 11:03
  As long as you keep going and slowly over time, you're going to keep correcting yourself, you're going to get there, and you must change that identity.
• 11:10
  You cannot make a change without changing.
• 11:14
  Second thing I wanna mention is systems.
• 11:16
  So.
• 11:18
  Sorry if I said that really loud.
• 11:19
  I got excited because I love systems.
• 11:21
  I think systems are huge.
• 11:23
  And again, another thing that's overlooked because people don't look at systems.
• 11:27
  People look at the the smaller things, the unimportant things without a addressing the systems that they've got in place.
• 11:32
  Systems are what get you to to where you want to be.
• 11:36
  Right?
• 11:36
  It's, if we take this first example right, that I just said about walking from one side of the US to the.
• 11:41
  Systems is your route, your map, how are you gonna get there, right?
• 11:45
  Tools are things like, am I gonna use a car?
• 11:48
  Am I gonna oh, no, we can't use a car cause we're walking.
• 11:50
  Okay?
• 11:50
  What shoes am I gonna use?
• 11:51
  Tools shoes.
• 11:53
  Am I, what water am I gonna drink?
• 11:54
  Little tactics that you're g that could help along the way.
• 11:57
  But if you don't have a fucking map or a plan to get across, you don't have any systems, you don't have any way of getting across, it makes it that much harder.
• 12:04
  You can still get across, but the systems make it so much more efficient, right?
• 12:10
  Instead of just wasting your time for so long.
• 12:12
  So, that's what you gotta think of.
• 12:15
  It's difference between as Alex homos it global and local problems.
• 12:20
  I like this quote that he said before, actually, it's not really a quote, but it's something he mentioned before about the, the more we think globally rather than locally, the better things are gonna get.
• 12:29
  So he says about financially inefficient people.
• 12:32
  Thinking about like short term with their money.
• 12:35
  Like, hey, you know, can I, can I get 20 bucks and I'll get you back next week?
• 12:38
  Or Hey, I need five bucks for the Yeah, the less money you have, the shorter term you're looking for your money.
• 12:43
  I just need, I just need 50 P so I can get on this bus here.
• 12:46
  Alright.
• 12:48
  Whereas rich people, the more wealthier you are, the longer term you're thinking, you're thinking about year long projections or you're thinking about decade long projections, or you are even thinking about things like a house, right?
• 12:58
  The the, the better you are, the more you're invested in things like a house, which is the ultimate investment because you don't even get that money back until.
• 13:06
  what?
• 13:07
  I, I don't, I don't own a house, so I don't know.
• 13:09
  Is it, is it decades?
• 13:10
  However long down the line.
• 13:11
  Right?
• 13:11
  Let me know in the comments below how long your investment, if you've bought a house, is you get the point, right?
• 13:17
  That's a much better investment is thinking longer term.
• 13:20
  And so that's how you need to think about.
• 13:21
  Your training and your diet.
• 13:23
  So people always message me the opposite.
• 13:26
  They always message me about, then they always ask me questions about local problems.
• 13:31
  and maybe that's why the YouTube channel isn't as big as, as what people say is because I don't talk.
• 13:37
  Because that's what people wanna know.
• 13:38
  They wanna know about local problems.
• 13:39
  They wanna know all the little things because they think that's what's gonna help them get to the promised Land.
• 13:43
  It's not, you need systems.
• 13:45
  And in fact, there's a James Clear quote that is, you know, you don't rise to the level of your ambitions.
• 13:51
  You fall to the level of your systems.
• 13:52
  And when you keep falling.
• 13:55
  That's, that's what's gonna take you to where you want to be.
• 13:57
  You don't, you don't just keep rising.
• 13:58
  You've gotta, you've gotta do live this life week in, week out.
• 14:03
  And I'll, I'll actually talk about more of that in the third thing, but for now, understand how systems work.
• 14:09
  So instead of looking for the ultimate training split, you just want to create a schedule and a system for a schedule where you can consistently train week in, wake out, and then fill that schedule with things that you need to do in order to improve, in order to get to where you want to be.
• 14:26
  There is no split.
• 14:27
  That's magic.
• 14:27
  Okay?
• 14:28
  Instead of looking at for what's the best lower body, Think about where and how you want to improve and then create a system or follow one to train those areas that you want to improve.
• 14:41
  Don't think about, oh, what's the best movement I can do?
• 14:43
  No.
• 14:43
  Think about where do I need to get better?
• 14:45
  Okay.
• 14:46
  What does that look like?
• 14:47
  I've spoken at length in the physical rugby, physical preparation pyramid.
• 14:51
  I'll put links in description below for that playlist.
• 14:54
  I'll also revise it if you, if you, if there's some ambition for that.
• 14:57
  Ambition, if there's some.
• 14:59
  First that sounds a bit dodgy.
• 15:02
  If people would like to see the rugby physical preparation being made updated, I'll let me know when the comments blow and we'll get into that.
• 15:08
  Or just reach out to me and we'll, we'll do that at some point over the next year of podcasts.
• 15:13
  But, That's, that's what's gonna get you to, to, to where you want to play.
• 15:18
  The, how you can play your best rugby is doing those things.
• 15:21
  Looking at, okay, where on the pyramid am I, what am I missing?
• 15:24
  Okay, I'm going to add that into my program.
• 15:26
  There is no special one movement that is better than all the others.
• 15:29
  It just doesn't exist.
• 15:30
  There is no special rat range.
• 15:32
  There is no special tactic or tempo that.
• 15:37
  People love to look at it.
• 15:38
  It doesn't make a difference.
• 15:40
  It's, it's your systems.
• 15:41
  It's the systems that you have in place and how you can stick to those systems consistently.
• 15:46
  Again, what's another thing people worry about?
• 15:48
  Supplements.
• 15:49
  People love to say, wow, what's the best supplement?
• 15:51
  Can I do this supplement?
• 15:52
  That supplement?
• 15:53
  What is that gonna make a difference?
• 15:55
  It's absolutely fucking ridiculous.
• 15:57
  People would rather think about that than think about their overall diet, and in fact, You should know by now if you've listened to this podcast long enough, or if you've watched YouTube channel or followed rugby muscle for long enough.
• 16:08
  I don't even like recommend barely any supplements to take I, well, first off, I think about protein powder as a food, but other than that, right?
• 16:16
  It's your overall diet is, is going to make the vast majority of different, so focus there.
• 16:23
  And again, create a system whereby you can eat a diet that makes you that gets you to where you want to be.
• 16:31
  All of this stuff is going to take time.
• 16:33
  It's gonna take time to create a system.
• 16:34
  It's a lot harder to, to do this stuff, to take a step back to, to look and create a long-term plan to.
• 16:42
  Refine that plan into your system.
• 16:43
  That's going to be how you train and how you take care of business, how you get to where you want to be.
• 16:49
  But that's okay because as we've said, this is gonna take a long time anyway.
• 16:52
  Right.
• 16:53
  If I told you, actually, you know, the best, the best exercise you can do is zecha rfa elevated split squats.
• 17:00
  You could go do zecha, RFA elevated split.
• 17:02
  In, in less than an hour, and you could go do three sets on each leg.
• 17:06
  Is that gonna make much of a difference?
• 17:08
  No.
• 17:08
  Not if you don't have a system to implement it, it, it's not gonna make any difference.
• 17:11
  So you've got to understand that it's the system that allows you to, to.
• 17:18
  make that big change, and so you figure out who you are.
• 17:21
  You, you, you get your new identity and then you figure out the systems that that person with, that identity is going to stick to in order to get to the results that you want as that new identity.
• 17:33
  Yes.
• 17:33
  Again, I told you this is gonna seem high level what I told you.
• 17:35
  I'm gonna lose a few of you along the way.
• 17:37
  That's okay.
• 17:38
  This stuff is so important that, that I'm, you know, if you're not willing to listen to this, you're not willing to make the change.
• 17:44
  That's okay.
• 17:44
  I don't need your views.
• 17:45
  I don't need that person that, that input, like I, I, I, I want to help here.
• 17:49
  This is, this is exactly what this channel is about, to really about helping rugby players make that change.
• 17:55
  So, with that in mind, we'll go on to what the, the last, the third and last point I have here as far as getting in shape for rugby, the higher level things that we need to, I.
• 18:07
  and it's going easy.
• 18:08
  I mean, you know, like I said, this is gonna seem woowoo and it's gonna seem soft, you know, seem woowoo now.
• 18:13
  Now here's the soft part, but going easy is absolutely massive.
• 18:19
  Every time people come into the rugby muscle sphere, they are surprised that the training isn't necessarily as hard as they'd hoped that, you know, or, or they thought it was going to be.
• 18:30
  But over time the results really do speak for themselves and in.
• 18:35
  Like with everyone I've seen trained that's, that's pushed themselves too hard.
• 18:39
  all the time.
• 18:40
  That ends up being effect, including myself.
• 18:42
  Every single time I've given up on a style of training for myself, or I've written out a program for myself and I haven't seen it through, and therefore I haven't got the results of that program, it's because I've gone way too hard and I've gotten too ambitious.
• 18:54
  I remember when I used to do like three workouts a day because I watched Rich phoning on the CrossFit YouTube channel do it, and I thought, bloody, oh, he's in great shape.
• 19:01
  I can do that.
• 19:01
  I've got the time to do it.
• 19:03
  I lasted less than a week.
• 19:04
  I think I lasted till like the Wednesday and it was ridiculous.
• 19:07
  I was trying to do, it was just way too much.
• 19:10
  I remember doing my second session of three on the Tuesday was like snatches for time or something.
• 19:17
  Very CrossFit e, right.
• 19:18
  And I was dying and I was like, this is, what am I doing?
• 19:21
  And it really is.
• 19:22
  It was, I was just pushing myself too hard.
• 19:23
  There's no way I was ever gonna sick for that.
• 19:25
  I was always gonna mentally burn out.
• 19:27
  And this is true for everyone that's ever died, it's ever started a training program.
• 19:31
  Because this is why they fell more often than not, is because they make it way too hard for themselves.
• 19:38
  You don't have to give up on something if it's.
• 19:41
  but it's a, you know, but you do have to give up if it's really hard.
• 19:44
  In fact, that's probably why so many people, again, going back to the identity, they wanna change without changing.
• 19:50
  Well, That's how they, that's why they want these results so quick, because they wanna make things so hard for themselves that they don't wanna do that forever, cuz it's so bloody hard.
• 19:59
  So it's, it's kind of like a, it's a vicious cycle of never getting the results you want is because you want the results really quick.
• 20:05
  Well, you have to train really hard.
• 20:06
  Well, if you train really hard, you are always gonna give up.
• 20:08
  So then you, you want the results quick and you get stuck in this loop.
• 20:11
  And that's why this, this podcast is so important for you to listen to, to pay attention to.
• 20:17
  Really that sink in if you actually want to make a change.
• 20:20
  Not just say you want, make a change.
• 20:22
  Not just train hard for a week and, and then, and then, you know, just be the same fucking person and never actually get that much better.
• 20:28
  If you really want to, like, you could, like, this is not, it's hard to quantify for like rugby performance, but you, if you could, everyone listening to this, I believe could absolutely double their rugby performance output.
• 20:42
  They could.
• 20:43
  Double the ability better than they are right now.
• 20:46
  And it just be, it's because it's so bloody hard to do so that, that they don't.
• 20:53
  Right.
• 20:54
  And this is one of the reasons, it is because they, they push themselves too hard and then they give up because it's just not sustainable.
• 21:00
  And, and I could say, you know, making things easy can refer to like, obviously your schedule, but we've already spoken about that, right?
• 21:06
  You just set the schedule to where you want to do.
• 21:08
  But like, a lot of people will do that, right?
• 21:10
  They have to sacrifice so much to stick to their new schedule.
• 21:13
  It gets really hard.
• 21:14
  Guess what?
• 21:14
  They give up, they go back to who they were and, and they never make that change can also refer to the diet, right?
• 21:19
  You know, if you've, if.
• 21:21
  Dieted for, well, you've dieted the way you are, or you have done for the past, however long you've been alive or however long you've been an adult, that's a long time to sort of change, right?
• 21:33
  So, so any small change that you're gonna make is still gonna be hard.
• 21:37
  So just make the small changes first.
• 21:40
  Make those small changes.
• 21:41
  As long as you've identified with it, you are going to stick with them.
• 21:46
  unless they're too hard.
• 21:47
  If they're too difficult, you're gonna give up on that identity.
• 21:49
  You are gonna give up on these new on this new idea that you want as a person.
• 21:53
  Make things easy for you so that you don't give yourself that easy out, because again, you're identifying as to who you are gonna be as in the long term.
• 22:02
  So, If you don't get amazing results in the next two, three weeks, it doesn't matter.
• 22:08
  Just stay on the path.
• 22:09
  Just keep moving.
• 22:10
  Just make sure that you, things are so easy, that there is no way that you cannot succeed.
• 22:16
  That's how you get onto the path to success.
• 22:18
  That's how you actually make a difference.
• 22:21
  And so it's not just within, you know, the overall bigger picture, it's also within the sessions themselves.
• 22:26
  Right.
• 22:27
  I see guys all the time in the gym, and again, this is another rubbing, this is, this is probably the rubbing muscle cliche is that the, I'd say 99% of people, some people come into rubbing muscle untrained, but of the people that come in already training, every single one of them does less.
• 22:45
  They do much less with rubbing muscle than they did.
• 22:49
  but guess what?
• 22:50
  They get better results because they're already doing too much and because they were doing too much, they're probably inconsistent.
• 22:55
  You know, doing four different exercises for chest.
• 22:57
  You don't need to do four different fucking exercises for chest conditioning until you puke.
• 23:02
  You don't need to do that.
• 23:03
  That's not how you're going to improve.
• 23:05
  Like, people love to make things really hard for themselves because that then makes'em feel like they're gonna get the reward.
• 23:11
  don't worry about the reward.
• 23:13
  Your reward is your identity.
• 23:14
  The reward is the work itself.
• 23:16
  Don't worry about making it so hard that you have to have the gratification that you've worked so hard that you've earned something you haven't.
• 23:22
  No one gives a shit about how hard you work.
• 23:24
  They give a shit.
• 23:25
  You don't.
• 23:26
  You don't give a shit about how hard you work.
• 23:27
  You give a shit about the results that you got of the work that you've put in.
• 23:30
  So if you are working really hard for two weeks and you've.
• 23:34
  you're not gonna get results.
• 23:35
  Make it so easy that you don't, that you don't give up.
• 23:39
  Make it so easy that you stick with the program.
• 23:41
  Make it so easy that you can continually improve.
• 23:45
  That's what you need to do in order to get results.
• 23:47
  you know, it needs such little work that in the short term, particularly if you are just starting, like it's gonna seem like nothing.
• 23:54
  And that's great because then you can stick with it long term.
• 23:57
  You can identify with this and you can, you can build up positive change because you are doing what's necessary to make the change.
• 24:04
  Two lifts a week is easily enough work to continually get stronger and improving so many different areas that will relate to your rugby.
• 24:14
  Bodybuilders and power lifters will tell you that you need to do more, but that's because they're eking to improve the top 10%.
• 24:19
  And that's all they give a shit about.
• 24:21
  And that's all they're doing.
• 24:22
  They're not doing rugby train, not playing rugby.
• 24:24
  They're not doing all, you know, trying to improve in the other areas that they're just looking for muscle growth.
• 24:28
  That's all they want.
• 24:29
  Fine, let them have that.
• 24:31
  But you could get most of the results from just two sessions a week and that's gonna get, you know, it is at.
• 24:38
  It's gonna get you 80% of the way there, which is already further along than you are already, and it's already going to make a huge impact on your rugby performance.
• 24:49
  Same thing for fitness.
• 24:50
  If you want to get fitter, you don't have to run every single day.
• 24:54
  although you could, it's easy just to be, because it's so easy to knock out slow runs.
• 24:58
  Actually, you could, you could do it every day because it's so easy, but I wouldn't recommend it.
• 25:02
  I'd recommend like the minimum amount, again, looking at your schedule that you can, but just go knock out some slow runs or some zone two training.
• 25:09
  Zone two training is making a comeback.
• 25:11
  In fact I'll say the details on the zone two training for a, a, another podcast where I'll take a deep dive, but it's, it's easy.
• 25:18
  Cardio, it seems really easy.
• 25:21
  People hate doing it, or I think people don't like doing it because they feel like they need that gratification of working hard or feeling good that they've, they've accomplished something.
• 25:30
  You've accomplished a lot by doing steady state easy work because you'll be getting your aerobic system so much better.
• 25:36
  And I've had guys like, I'm so sold on this now.
• 25:39
  It's ridiculous.
• 25:40
  I've had guys that have had over a decade at the top level, and they've continually improved.
• 25:46
  They've gotten stronger and gotten fit fitter than they ever were in their twenties.
• 25:50
  I've had guys make.
• 25:52
  Unbelievable performance improvements at all ages from as little as one run a week.
• 25:57
  And I'll save some examples for that zone two video, but again, understand that it can be that easy one run a week.
• 26:03
  That's it.
• 26:04
  I, I have one guy that did one run a week.
• 26:06
  He didn't do anything else.
• 26:07
  He did one slow run a week, and he had the best season of his life at 37, I believe.
• 26:15
  Unbelievable.
• 26:15
  Most people won't do that because they want the gratification of, of work, of, of feeling like they've pushed their, you know, gumballs to the war.
• 26:22
  They feel like they've, they've, they've eaten out everything they can.
• 26:25
  Don't look for that.
• 26:26
  Make things easy.
• 26:27
  Make it easy so that you can continually improve just a little bit.
• 26:31
  Week to week maybe, and maybe even just improve month to month.
• 26:35
  But continuing to do that.
• 26:37
  Identify that's who you wanna.
• 26:39
  and that's it.
• 26:40
  Now you are, you are, you're set.
• 26:42
  All you have to do is focus and stick with this, and eventually you are going to hit the golden ticket.
• 26:48
  You're going to be at your best ever rugby performance.
• 26:51
  You're gonna be playing amazing rubber, you're gonna be feeling great.
• 26:54
  It's inevitable.
• 26:55
  Stick with this new identity relentlessly.
• 26:57
  Stick with your systems and start easy and you're gonna get there.
• 27:01
  Each time something doesn't work or you fail, you just course correct and get better and better and better.
• 27:07
  And in future podcasts we're gonna discuss some of the details about what that can look like, like from an actual training and dieting point of view.
• 27:13
  But I will, I will.
• 27:15
  I'll break it to you here.
• 27:17
  These details are not as important if you really want to make a change, as we've discussed here, what I've discussed in this, in this podcast is absolutely vital.
• 27:27
  And if you take this on board, then what's going to follow in the rest of the year is going to be that much more applicable because you're going to do it and you're going to like, you're going to make the big difference.
• 27:39
  You're going to make the big change.
• 27:40
  And this is what makes the big difference.
• 27:42
  People think what they're missing is the details, like there's some magic trick that they're missing, but there, there isn't.
• 27:47
  You are going to have to change, and the only way that you are going to change is with systems and changing your identity and setting things up so that you cannot fail.
• 27:58
  So I promised That I, there was gonna be a way to circumvent this kind of process because it does, it does take a lot of effort.
• 28:05
  It is hard.
• 28:06
  It does take time.
• 28:07
  And here it is and it's gonna sound like a little bit of a pitch, but it's not a pitch, it's just a reality.
• 28:13
  You are going to have to pay for these results to optimize your time to figure out and implement exactly what you need.
• 28:19
  You know, your training, your schedule, your diet, all the specifics are going into that.
• 28:22
  No matter what you're doing, you're gonna pay, you're either gonna pay in time because you're gonna make all the mistake.
• 28:28
  You know, month to month, week to week, year to year, and the only way you're gonna learn from those mistakes is by making.
• 28:35
  and you're, you're just gonna make them overtime and overtime you're gonna improve, get better, better, better.
• 28:41
  And like, you know, not gonna lie.
• 28:43
  That's, that's mostly the way I did it.
• 28:44
  Right.
• 28:45
  I also combined this with what you can do, which is consume a lot of information and that will help you circumvent some of that time, right?
• 28:52
  So the more information you consume, hopefully the less time it takes training wise, because you're gonna make less and less mistakes.
• 28:59
  You're gonna get better and better direction.
• 29:01
  You're gonna have a bit more of an idea to figure out, you know, what were mistakes, what mistakes you could be making, what you could be doing to move forward and to, to play your best, to perform your best, to optimize your all these systems.
• 29:14
  And again, then you are paying with still time because it takes time to consume that information.
• 29:21
  But you are also, you know, you are, you are, you are increasing the speed that it takes to actually get to where you, that, where you need to be because you're, you are cutting out some of the mistakes that you might have made without that information.
• 29:31
  But then again, you can also pay for information.
• 29:34
  You can pay for, you know, better information.
• 29:36
  You can pay for the rugby conditioning guide, which might be in the links below.
• 29:41
  that's not the point, right?
• 29:41
  But you can pay for information.
• 29:43
  You can buy, can pay for strength and condition books.
• 29:45
  You can pay for diet books, you can pay for all this information.
• 29:47
  And hopefully, because you're paying for this information with, with money, it's gonna save you even more time than, than the the free information.
• 29:56
  And maybe you're gonna eliminate even more mistakes and you're gonna circumvent this process just a little bit more.
• 30:01
  But here's.
• 30:03
  You can also pay for a coach who's seen or, or even experienced these mistakes and, and knows what you need at an even higher level, a much higher level than you, you even knew existed.
• 30:16
  And, and, and they can take you there.
• 30:18
  They can, they can move you along this process without you having to put in the work.
• 30:22
  The extra advantage of the coach here is that rather than just giving you information, information, you don't have to worry about.
• 30:29
  Working hard to change your identity and, and, and worrying about making mistakes because all you're going to do is focus on the things that are laid out in your plan, and even then, right?
• 30:40
  Just by doing the things that are laid out in your plan, you'll learn more about yourself.
• 30:44
  You'll be able to even create this new identity and follow along these systems because these systems are gonna feed into that new identity you have without you.
• 30:53
  Having to struggle to, to, to implement these changes because all you're doing is following along with good coaching, with good guidance, with good instruction.
• 31:02
  You just focus on the doing and the results and the identity because you are changing who you are as a person to get these results and the systems because you are implementing the systems.
• 31:11
  Because that's what, that's what the coaching is, all that stuff.
• 31:14
  Take care, takes care of.
• 31:17
  and, and, and you're there and you've al you've circumvented that whole process of this arduous process that could take years and years and years.
• 31:24
  Yes, it's still going to take time.
• 31:26
  It's still gonna take months and months and months to see real physical change and real experience, real change into who you are as a player, who you are as a person, how you perform.
• 31:38
  You'll see small changes and as time goes by, like you'll completely rev revolutionize how you.
• 31:46
  And, and you'll be able to do that without having to worry about am I making mistakes?
• 31:51
  And, and risking, because that's the thing here with this identity is risking going back to who you were as a person.
• 31:57
  Of course, you can always just quit and then you go back to who you are as a person and that's fine.
• 32:02
  so I got a bit, you know into my own head there.
• 32:05
  Cause I don't want to do, I didn't want this podcast to be a pitch.
• 32:07
  I wanted to, to you to identify and to underst.
• 32:12
  the higher level things that you need in order to make a change.
• 32:14
  It's not about the tools, it's about these things.
• 32:17
  And if you get these things in place, yes, the coaching Coaching really does help with this process, and hopefully you saw like why I put it in, even if it was a little bit pitchy.
• 32:26
  It just, it just makes sense and it, I, I genuinely believe in it fully.
• 32:30
  It's why I do what I do here at Rugby Muscle.
• 32:33
  But if coaching isn't on the cards for you right now, for whatever reason, particularly financial ones, like, that's totally cool.
• 32:38
  And you'll be getting enough information from these podcasts this year that if you commit to your new identity, you commit to creating these systems and thinking long-term.
• 32:48
  I've got no doubt that you'll nail him if, if you believe in that as well.
• 32:52
  Let me know your comments below.
• 32:54
  Let me know by giving a five star review.
• 32:55
  I would appreciate you sharing this with any teammates, with anyone that would like to listen to it.
• 33:00
  I believe that's all the information I can give for you right now.
• 33:04
  Actually, I'll tell you what, if you, if you are interested.
• 33:08
  hiring me as your coach.
• 33:09
  I'll put it in as the first link below the description or in the description below.
• 33:13
  So click that out.
• 33:15
  It'll be one page, one quick form that you want to fill out, and we can get going with that process.
• 33:20
  At no point are you gonna be pressured into, into buying.
• 33:23
  This is just where we gather more information like Chava, figure out whether it's going to be a good fit, whether it's going to work for us both, and then we will get to nailing it if it is the thing for you.
• 33:34
  Alright.
• 33:35
  Thank you guys so much for listening.
• 33:37
  I'll see you in the next moment.