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S&C For Rugby Explained? A Revised Rugby Physical Preparation Pyramid · The Rugby Muscle Podcast

• 0:00
  Ecamm Live Recording on 2022-06-17 at 15.04.10: Yes, what's going on everyone.
• 0:01
  Ecamm Live Recording on 2022-06-17 at 15.04.10: Welcome back to the rugby muscle YouTube channel.
• 0:05
  Ecamm Live Recording on 2022-06-17 at 15.04.10: This is a revision of the rugby physical preparation pyramid that I did about two years ago, because I was wrong quite frankly.
• 0:12
  Ecamm Live Recording on 2022-06-17 at 15.04.10: And in this video, we're going to explain and see why
• 0:25
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So around two years ago, now I came up with the rugby physical preparation pyramid.
• 0:30
  Ecamm Live Recording on 2022-06-17 at 15.06.53: This was my way of sort.
• 0:32
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Illustrating and really wrapping my head around and trying to explain to everyone else what you need to be doing as far as your strength and conditioning goes in order to improve your rugby performance and be the best rugby player that you can be the idea of the pyramid, not just being the fact that us in the fitness industry love pyramid, but also being the fact that the, why do you build out that base?
• 0:52
  Ecamm Live Recording on 2022-06-17 at 15.06.53: The more potential you have to go higher and higher and higher with your pyramid, but you still need to have that base in.
• 0:58
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Kind of self explanatory, kind of obvious, but really to put this stuff down was quite big.
• 1:03
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And the original videos were very well received and people have got a lot out of them and, and understood how to, or what they're supposed to be doing in the gym to improve their performance.
• 1:11
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Now they say, if you are not looking back over your stuff and realizing how wrong you were, then you're not really growing well, lucky for me, I've done a bit of growing.
• 1:21
  Ecamm Live Recording on 2022-06-17 at 15.06.53: I've done a little bit of rethinking and I realized that I've done a few things wrong, or I laid out a few things, mostly to do with the details, but how I got this roughly physical preparation, pyramid, slightly wrong.
• 1:33
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So I didn't re revolutionize or, or completely turn this pyramid upside down and make it an upside down triangle or make it a block.
• 1:39
  Ecamm Live Recording on 2022-06-17 at 15.06.53: No, no, no.
• 1:39
  Ecamm Live Recording on 2022-06-17 at 15.06.53: It's still a pyramid.
• 1:40
  Ecamm Live Recording on 2022-06-17 at 15.06.53: The principles are still the same, but the main difference and the overall difference is that I've moved strength down from that middle tier to join with high trophy.
• 1:50
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So the main idea of the pyramid still applies.
• 1:53
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Everything still is in sequence.
• 1:55
  Ecamm Live Recording on 2022-06-17 at 15.06.53: It's still the same idea.
• 1:57
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Not much has changed, to be honest, I didn't want to, like, you know, you shouldn't be making a change, but over two years, if you are drastically different than whatever you did before was bullshit.
• 2:05
  Ecamm Live Recording on 2022-06-17 at 15.06.53: That's not the case with this pyramid.
• 2:06
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And it's just two minor changes.
• 2:08
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Firstly, we've bought footwork down from the top tier into the middle.
• 2:12
  Ecamm Live Recording on 2022-06-17 at 15.06.53: I do see more and.
• 2:14
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Since we got back to Rupi, I see more and more the need for footwork to be emphasized, to allow you to not just do, you know, your agility things and beat defenders, or trying to make your tackles, but also all contact situations.
• 2:28
  Ecamm Live Recording on 2022-06-17 at 15.06.53: All of that does require a deal of footwork.
• 2:30
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And if you aren't.
• 2:31
  Ecamm Live Recording on 2022-06-17 at 15.06.53: doing that either in your game or improving it, you're gonna be holding yourself back.
• 2:34
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So that moves down a tier.
• 2:36
  Ecamm Live Recording on 2022-06-17 at 15.06.53: The other one that moves down a tier is strength.
• 2:38
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And not only does it move down a tier, and become part of the level one, the base, the human, part of the pyramid, but it also joins with hypertrophy.
• 2:46
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You see how here, how I've lined it up as strength and hyper trophy, aerobic capacity and movement.
• 2:52
  Ecamm Live Recording on 2022-06-17 at 15.06.53: this now forms the basis of what you need at the base of your pyramid in order to become a more efficient, more athletic human to then improve in the other areas.
• 3:03
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So the greater your stuff is here.
• 3:04
  Ecamm Live Recording on 2022-06-17 at 15.06.53: There are more potential.
• 3:05
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You have further down the line.
• 3:07
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So why was I wrong?
• 3:09
  Ecamm Live Recording on 2022-06-17 at 15.06.53: What did I change my mind here?
• 3:11
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And this is the, basically what I'm gonna get into in this video.
• 3:14
  Ecamm Live Recording on 2022-06-17 at 15.06.53: I.
• 3:15
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Where I was wrong back two years ago was that I really wanted to differentiate strength and hyper trophy for rugby athletes, which kind of was unnecessary.
• 3:25
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So the reason that I feel like I got this wrong was back in 2020.
• 3:29
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Back two years ago, I was specifically training myself for hyper trophy.
• 3:34
  Ecamm Live Recording on 2022-06-17 at 15.06.53: I was using park workouts.
• 3:35
  Ecamm Live Recording on 2022-06-17 at 15.06.53: I was, my goal was hyper trophy.
• 3:37
  Ecamm Live Recording on 2022-06-17 at 15.06.53: I lost a lot of muscle and a few of the clients that I was working with were also looking to improve their hyper trophy.
• 3:43
  Ecamm Live Recording on 2022-06-17 at 15.06.53: We were away from rugby.
• 3:44
  Ecamm Live Recording on 2022-06-17 at 15.06.53: It was a really good time to really try and induce some hyper trophy.
• 3:47
  Ecamm Live Recording on 2022-06-17 at 15.06.53: We didn't have access to, you know, the heavy weights that we would need in order to improve strength.
• 3:53
  Ecamm Live Recording on 2022-06-17 at 15.06.53: high trophy conditioning.
• 3:54
  Ecamm Live Recording on 2022-06-17 at 15.06.53: There were lots of other goals, but hyper trophy was one of those main goals.
• 3:58
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And that created a level of bias.
• 4:00
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You see when hyper trophy becomes your only goal, and you'll see this with a lot of fitness channels, a lot of body building specific channels and advice that PDs people give.
• 4:11
  Ecamm Live Recording on 2022-06-17 at 15.06.53: They tend to make hypertrophy more complex than it is.
• 4:13
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And that's kind of natural because hypertrophy is a very slow thing.
• 4:18
  Ecamm Live Recording on 2022-06-17 at 15.06.53: It's something that takes a lot of time to come about.
• 4:21
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And so, rather than just do the simple thing and stay patient, we like to make things more complex to make sure that we're seeing progression.
• 4:28
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And rather than measuring our muscle, we're actually seeing progression and following a specific hyper trophy protocol for me, like that is really not necessary.
• 4:36
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Hyper trophy doesn't actually require much of a layered approach at all.
• 4:40
  Ecamm Live Recording on 2022-06-17 at 15.06.53: In like the science is quite clear on that as well.
• 4:42
  Ecamm Live Recording on 2022-06-17 at 15.06.53: There's, there's, they've done lots of different studies and like there's hypertrophy across the board.
• 4:47
  Ecamm Live Recording on 2022-06-17 at 15.06.53: As long as you are getting enough volume.
• 4:50
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Enough heavy reps, enough weight, and you are obviously eating enough.
• 4:54
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Hypertrophy is not a case of like more complex or any level of complexity is better.
• 4:59
  Ecamm Live Recording on 2022-06-17 at 15.06.53: It's just a case of a lot of people who start to stagnate will start to do that.
• 5:03
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And maybe they're not even stagnating.
• 5:05
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Maybe it's just the fact that hypertrophy takes such a long time that they take a while to see their gains.
• 5:10
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And if they'd have not made their training complex, There's a real good case to say that they would still have elicited the same amount of hypertrophy.
• 5:17
  Ecamm Live Recording on 2022-06-17 at 15.06.53: It's just that, that those people, that where hypertrophy is their own goal or their only goal happen to make things more complex and then like associate that gain in muscle, not due to just the sheer amount of time, but the complexity that they've then added to their training.
• 5:33
  Ecamm Live Recording on 2022-06-17 at 15.06.53: specific strength might require a bit of a layered approach, but probably not.
• 5:38
  Ecamm Live Recording on 2022-06-17 at 15.06.53: If we're talking about just rugby players and how strong you need to be in order to improve your rugby performance, I'll come back to that in a second.
• 5:49
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You see most people actually train pretty poorly for strength.
• 5:53
  Ecamm Live Recording on 2022-06-17 at 15.06.53: I actually, they train pretty poorly for hypertrophy as well, but the fact is that.
• 5:58
  Ecamm Live Recording on 2022-06-17 at 15.06.53: I've seen it time and time again in the gym.
• 6:00
  Ecamm Live Recording on 2022-06-17 at 15.06.53: When people try to get stronger, all they do is consistently test out their one rep max, this is not the work that is needed to improve your strength is not the same as the work that's needed to test your strength.
• 6:12
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Those two are completely different things.
• 6:15
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You need a decent amount of volume to build strength, nothing crazy, but you do need some, you can't just go in, test your max and then think that's your work done?
• 6:22
  Ecamm Live Recording on 2022-06-17 at 15.06.53: No, you need a good deal of volume in order to build that.
• 6:26
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Luckily, I've already said you need enough volume as well in order to create hypertrophy, you also need a good deal of muscle to build strength.
• 6:34
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So you can see here why these two are starting to be a little bit more combined.
• 6:39
  Ecamm Live Recording on 2022-06-17 at 15.06.53: The goal of strength in rugby strength and conditioning is not to see how strong a one rep max Scott, you can do it's to be strong enough to Eli.
• 6:47
  Ecamm Live Recording on 2022-06-17 at 15.06.53: All of the other things that you want to do on a rugby field.
• 6:51
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So, you know, you're not building strength for strength's sake, you're building strength in order to be more powerful in contact or to be stronger specifically in the scrum.
• 6:59
  Ecamm Live Recording on 2022-06-17 at 15.06.53: That is not a one red max that is scrum specific strength whatever roles you are doing on the pitch.
• 7:06
  Ecamm Live Recording on 2022-06-17 at 15.06.53: They are supported by your strength, but strength is not the, the overall or a one rep max strength is not the overall outcome that you want.
• 7:13
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And by looking for specific, like by taking our training from power lifters and from bodybuilders, we've overcomplicated this process more so than it needed to be.
• 7:22
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And I'm definitely find myself guilty of doing that.
• 7:25
  Ecamm Live Recording on 2022-06-17 at 15.06.53: When I recommended the strengths in the middle of the pyramid and hypertrophy was at the bottom, let's just put them together, make things a lot more simpler.
• 7:33
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So the solution here.
• 7:35
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Getting big, getting strong.
• 7:37
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You don't need to really ring out that sponge.
• 7:39
  Ecamm Live Recording on 2022-06-17 at 15.06.53: I'm not sure if that's how you spell ring, but you don't need to really like use this level of complexity when it comes to strength or hypertrophy.
• 7:48
  Ecamm Live Recording on 2022-06-17 at 15.06.53: When it comes to rugby, you need to get strong enough in order to, or.
• 7:54
  Ecamm Live Recording on 2022-06-17 at 15.06.53: If you get strong enough, you are going to grow a muscle.
• 7:56
  Ecamm Live Recording on 2022-06-17 at 15.06.53: There is no need to overthink this hyper trophy concept.
• 8:00
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Also, if you grow enough muscle, and if you eat enough, your strength is going to increase.
• 8:05
  Ecamm Live Recording on 2022-06-17 at 15.06.53: These two are very, very, very, extremely tightly correlated.
• 8:11
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So as far as your concerns as a rugby player, that's what you should be focusing on.
• 8:15
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You don't need to really E out the top level of hyper trophy.
• 8:19
  Ecamm Live Recording on 2022-06-17 at 15.06.53: In order to build enough of a base of your pyramid to improve in all of the other areas for rugby.
• 8:24
  Ecamm Live Recording on 2022-06-17 at 15.06.53: No, you don't need this to be complicated.
• 8:26
  Ecamm Live Recording on 2022-06-17 at 15.06.53: All you need to do is stay consistent.
• 8:28
  Ecamm Live Recording on 2022-06-17 at 15.06.53: If you go back to what I said earlier about the guys that are trying to build muscle, adding complexity E is often seen as the thing that it it's like growth, but more often than not, it's just time.
• 8:38
  Ecamm Live Recording on 2022-06-17 at 15.06.53: If you consistently do this over time, you're going to get stronger, get bigger, save the complicated and the periodized stuff for the rest of the pyramid.
• 8:46
  Ecamm Live Recording on 2022-06-17 at 15.06.53: That's where sports periodization comes in.
• 8:48
  Ecamm Live Recording on 2022-06-17 at 15.06.53: It's the sports side of things.
• 8:50
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Muscle and strength should be this underly.
• 8:55
  Ecamm Live Recording on 2022-06-17 at 15.06.53: it should be this underlying goal that we keep ticking over at the minimal, because we don't need to force it because the amount of work that we need to do that is going to take away from our other areas.
• 9:05
  Ecamm Live Recording on 2022-06-17 at 15.06.53: but also it's going to give us less of an effect when it comes to our overall performance.
• 9:09
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So.
• 9:10
  Ecamm Live Recording on 2022-06-17 at 15.06.53: The more I think about this, the more, I think getting big and getting strong should be as simple as possible to allow you not just the enough time to stay consistent over a long period of time, but enough time in your training week in your training blocks to focus on all the other areas that you need to in order to improve your rugby performance.
• 9:28
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So if we revisit the base of the pyramid, strengthen hypertrophy, now go hand in hand there at the base, you have to lift heavy and then you'll get big and get strong.
• 9:37
  Ecamm Live Recording on 2022-06-17 at 15.06.53: As long as you are eating enough to fuel that growth you and you push the, with the food and with the weights to keep the numbers moving over that the numbers on the scale, the numbers, when you put the tape measure on your biceps, the numbers, when you are lifting.
• 9:50
  Ecamm Live Recording on 2022-06-17 at 15.06.53: As long as they are slowly increasing over time.
• 9:53
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And that's not necessarily every single week.
• 9:54
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And you know, you periodize this properly where you will undulate.
• 9:58
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So you'll go down at times and, rebuild back up.
• 10:00
  Ecamm Live Recording on 2022-06-17 at 15.06.53: That's the basis of strength work.
• 10:02
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So that's how you should be doing it.
• 10:03
  Ecamm Live Recording on 2022-06-17 at 15.06.53: It doesn't need to be complicated.
• 10:05
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You don't need to specialize in certain different lifts.
• 10:07
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You don't need to build certain muscle to increase a certain lift.
• 10:10
  Ecamm Live Recording on 2022-06-17 at 15.06.53: No, you just need to get big and strong enough.
• 10:13
  Ecamm Live Recording on 2022-06-17 at 15.06.53: The more you force it, the less return you're going to have.
• 10:16
  Ecamm Live Recording on 2022-06-17 at 15.06.53: However, the more you keep this ticking over the rest, it's going to support the rest of your performance and everything else on this physical preparation pyramid.
• 10:25
  Ecamm Live Recording on 2022-06-17 at 15.06.53: same thing for aerobic capacity, right?
• 10:27
  Ecamm Live Recording on 2022-06-17 at 15.06.53: This is talking about getting fit over long periods.
• 10:30
  Ecamm Live Recording on 2022-06-17 at 15.06.53: This is not something where you increase the intensity and that's going to increase your output.
• 10:35
  Ecamm Live Recording on 2022-06-17 at 15.06.53: In fact, if you get your intensity too high, you won't improve your aerobic capacity.
• 10:39
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Your heart will be working too hard for you to improve more on that in all of the other videos on this YouTube channel understand this is something that is going to take a long period of time.
• 10:49
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And that's a good thing because over time as you get better and as your aerobic base builds out, it stays for longer as well.
• 10:55
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So it's not something that you need to consistently do.
• 10:58
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Like once you've got fit enough, the amount of what they need to do to keep that topped up is very minimal.
• 11:03
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Then we're looking at aerobic capacity that is getting fit over long periods of time.
• 11:09
  Ecamm Live Recording on 2022-06-17 at 15.06.53: I'm talking well, 80 minutes is a rugby game.
• 11:12
  Ecamm Live Recording on 2022-06-17 at 15.06.53: That is why rugby is completely aerobic.
• 11:14
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You've got, well, not completely aerobic, but then we're looking at aerobic capacity, which is getting fit over a long period of time, namely 80 minutes.
• 11:24
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Right?
• 11:25
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Because that's how long a game of rap is.
• 11:26
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Even if you're playing sevens.
• 11:28
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Yes.
• 11:28
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You'll say, ah, it's only seven minute halfs, but it's also played over a day.
• 11:32
  Ecamm Live Recording on 2022-06-17 at 15.06.53: This sport is fueled by aerobic system.
• 11:35
  Ecamm Live Recording on 2022-06-17 at 15.06.53: The stronger aerobic system is the better your recovery.
• 11:38
  Ecamm Live Recording on 2022-06-17 at 15.06.53: The more you're going to perform your high intensity bounces and the better you're gonna be at your high intensity bounces, cuz you recover.
• 11:45
  Ecamm Live Recording on 2022-06-17 at 15.06.53: That is what aerobic capacity is about.
• 11:48
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You cannot force your aerobic capacity to improve by increasing intensity.
• 11:52
  Ecamm Live Recording on 2022-06-17 at 15.06.53: In fact, intensity has to stay low.
• 11:55
  Ecamm Live Recording on 2022-06-17 at 15.06.53: By definition in order to get the improvements from aerobic work.
• 11:58
  Ecamm Live Recording on 2022-06-17 at 15.06.53: If your heart is working too hard, you don't get those improvements.
• 12:01
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So you have to keep your intensity low.
• 12:03
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You have to increase the amount of time that you are using or not even increase, but just put in the time that might be over weeks, months.
• 12:10
  Ecamm Live Recording on 2022-06-17 at 15.06.53: That might even be years Well, not before you see a benefit until you stop seeing consistent benefit in your game.
• 12:16
  Ecamm Live Recording on 2022-06-17 at 15.06.53: A lot of you could be doing aerobic.
• 12:18
  Ecamm Live Recording on 2022-06-17 at 15.06.53: For years on end and continually see yourself getting fitter and fitter and fair on the rugby pitch.
• 12:24
  Ecamm Live Recording on 2022-06-17 at 15.06.53: The cool thing about the aerobic system and all of this stuff actually on the base is that it takes a long while to build, but once it's there, it's, it's gonna stay right.
• 12:33
  Ecamm Live Recording on 2022-06-17 at 15.06.53: If you're someone that's taken to go back to the strengthened hypertrophy, if you're someone that's taken five, 10 years to get a good deal of.
• 12:41
  Ecamm Live Recording on 2022-06-17 at 15.06.53: the amount of work that you need to keep.
• 12:43
  Ecamm Live Recording on 2022-06-17 at 15.06.53: That is very, very minimal to keep a good deal of that strength is very minimal.
• 12:46
  Ecamm Live Recording on 2022-06-17 at 15.06.53: In fact, you could do nothing and you would still like keep a lot of your strength.
• 12:50
  Ecamm Live Recording on 2022-06-17 at 15.06.53: A lot of your hypertrophy, you wouldn't just lose it and shrivel up over the course of like one month and lose all your gain.
• 12:56
  Ecamm Live Recording on 2022-06-17 at 15.06.53: That's not how this stuff, particularly on the base works.
• 12:59
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Same thing for movement control.
• 13:01
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Movement control is about moving more efficiently and free.
• 13:05
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And if you can just build good basic movement, I'm talking your basic movement patterns, your squats, your lunges, your runs, your Jo, your locomotion, your rotation, all different movements that you need for rugby, but also just for general movement.
• 13:18
  Ecamm Live Recording on 2022-06-17 at 15.06.53: If you can build that up, you are going to see that that's going to take its time, but you are also going to keep those good movements.
• 13:24
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You're not gonna lose your movement quality over time.
• 13:26
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Right?
• 13:27
  Ecamm Live Recording on 2022-06-17 at 15.06.53: But if you get that movement quality to a really decent.
• 13:30
  Ecamm Live Recording on 2022-06-17 at 15.06.53: It's very rare that you'll see someone then stop being able to sprint effectively or stop being able to do whatever movement they need for rugby effectively because they've stopped working their movement control.
• 13:40
  Ecamm Live Recording on 2022-06-17 at 15.06.53: this is something that, again, takes a while to build up, depend on how you know, how low on the rung that you start.
• 13:46
  Ecamm Live Recording on 2022-06-17 at 15.06.53: But over time the better you get, the more this stuff stay stays and has an effect.
• 13:51
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Again, it's like everything else.
• 13:53
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And this is a main feature of this, the components of the base of this pyramid is that if you get good enough, then that's all that's needed.
• 14:00
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You don't need to force this.
• 14:02
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You don't need to ring out that sponge.
• 14:03
  Ecamm Live Recording on 2022-06-17 at 15.06.53: As I mentioned earlier, if you get fit enough with your aerobic capacity, if you get STR strong and big enough, we're talking about your strength and your hypertrophy, and if you move well enough, then your time in the other areas can be really well.
• 14:16
  Ecamm Live Recording on 2022-06-17 at 15.06.53: If you are not good enough at any of these three things, you are severely holding yourself back.
• 14:21
  Ecamm Live Recording on 2022-06-17 at 15.06.53: That's why it's the base in the pyramid.
• 14:22
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You need to get this in order to build out the rest of your pyramid and get as higher pyramid.
• 14:27
  Ecamm Live Recording on 2022-06-17 at 15.06.53: As you can remember, you're going to be judged on the size, AKA the height of your pyramid.
• 14:32
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So the why do you build this out is great, but there's no use building it wider and wider and wider without getting that height that your, that base then allows.
• 14:42
  Ecamm Live Recording on 2022-06-17 at 15.06.53: and so general points for the base of this pyramid.
• 14:44
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Before we wrap this video up is that these three things all feed into each other, right?
• 14:49
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So the stronger and the bigger your muscles get to an extent, the easier all of your aerobic work will become not.
• 14:56
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Necessarily, if you're talking about doing like long runs, but the easier your fitness will be on the rugby pitch, because you'll be stronger in those contact situations, you'll be using less of a percentage of your overall total strength to stay fit.
• 15:08
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Likewise.
• 15:09
  Ecamm Live Recording on 2022-06-17 at 15.06.53: If you stay fit, then it's easier to build muscle build strength because you can get more work done in the gym.
• 15:15
  Ecamm Live Recording on 2022-06-17 at 15.06.53: likewise, if you move really well, you can build your strength and your hypertrophy because you are moving really well.
• 15:20
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You can recruit muscles properly.
• 15:21
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You can do movements really well without getting injured.
• 15:24
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You can also, if you move really well, stay fitter because you are not using as much wasted energy moving poorly turning poorly, running poorly with poor mechanics, the better you move, obviously the more energy you save and therefore the fitter you.
• 15:39
  Ecamm Live Recording on 2022-06-17 at 15.06.53: also, if you get stronger, right, you're able to then have more control in your movement because you can control stronger muscles easier.
• 15:47
  Ecamm Live Recording on 2022-06-17 at 15.06.53: That's why gym nests have fantastic.
• 15:49
  Ecamm Live Recording on 2022-06-17 at 15.06.53: They're all jacked because.
• 15:50
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Really strong and they can control their muscles properly.
• 15:54
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So that helps them to move properly.
• 15:56
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Same thing for your aerobic system.
• 15:58
  Ecamm Live Recording on 2022-06-17 at 15.06.53: If you are fit, then you are less likely to have movement breakdown as you get into the later minutes of a game or just in general, right?
• 16:05
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You don't get tired as easily.
• 16:07
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Therefore your movement doesn't break down as poorly.
• 16:10
  Ecamm Live Recording on 2022-06-17 at 15.06.53: These three things don't just feed across each to each other.
• 16:12
  Ecamm Live Recording on 2022-06-17 at 15.06.53: They feed up the pyramid.
• 16:13
  Ecamm Live Recording on 2022-06-17 at 15.06.53: I haven't got the rest of this on this slide.
• 16:16
  Ecamm Live Recording on 2022-06-17 at 15.06.53: going up the pyramid where you've got your footwork.
• 16:19
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You've got your speed.
• 16:20
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You've got agility.
• 16:21
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You've got all these other things up the pyramid.
• 16:23
  Ecamm Live Recording on 2022-06-17 at 15.06.53: These are all benefited by these three things on the base.
• 16:27
  Ecamm Live Recording on 2022-06-17 at 15.06.53: That's why they're there Also, please note that the stuff on the base of this pyramid, a lot of people who are successful, rugby players particularly will have these naturally you, you know, we can look at, you can point to lots of people who are naturally really big and strong, or you can talk, look at people that are naturally really fit or that move really well.
• 16:44
  Ecamm Live Recording on 2022-06-17 at 15.06.53: They already have a leg up and they might already have the potential because of their birthright without ever stepping in the gym or doing any of their strength, conditioning work.
• 16:53
  Ecamm Live Recording on 2022-06-17 at 15.06.53: To be a higher level than some people who train perfectly ever could reach.
• 16:58
  Ecamm Live Recording on 2022-06-17 at 15.06.53: That's just genetics folks.
• 16:59
  Ecamm Live Recording on 2022-06-17 at 15.06.53: That's just the way it works.
• 17:00
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So not only is this pyramid like a training goal, it's also this pyramid is like a deciphering of the physical components that you need to be a successful red player.
• 17:09
  Ecamm Live Recording on 2022-06-17 at 15.06.53: It doesn't mean you necessarily have to work at strength and hypertrophy.
• 17:12
  Ecamm Live Recording on 2022-06-17 at 15.06.53: If you already have it, then it's already there.
• 17:13
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You've already got a good base before you've started.
• 17:15
  Ecamm Live Recording on 2022-06-17 at 15.06.53: These are all, as I've said earlier, long term training goals, these aren't things that you are going to focus on just for a month and then, and then move on to everything else.
• 17:23
  Ecamm Live Recording on 2022-06-17 at 15.06.53: These should, these three things should be under underpin.
• 17:26
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Pretty much all of your rugby specific training year round.
• 17:30
  Ecamm Live Recording on 2022-06-17 at 15.06.53: That doesn't mean that they're the main focus probably ever.
• 17:33
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Maybe aerobic can be maybe, maybe these three things can be no.
• 17:38
  Ecamm Live Recording on 2022-06-17 at 15.06.53: That doesn't mean that they have to be the main focus that year round, but it does mean that they probably should be there, which is benefited by the fact that we said, you know, your strengthen hypertrophy work.
• 17:47
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Doesn't have to be that complicated, nor does your aerobic capacity work have to be complicated nor even does your movement control.
• 17:52
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You just have to put in the work.
• 17:54
  Ecamm Live Recording on 2022-06-17 at 15.06.53: It's not complicated, but it has to be there consistently.
• 17:57
  Ecamm Live Recording on 2022-06-17 at 15.06.53: and so that helps you stay at long term whilst you're shifting your focus on all the other areas that you need to focus on for your rugby strength and condition.
• 18:07
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And so that's, that's kind of it, right.
• 18:09
  Ecamm Live Recording on 2022-06-17 at 15.06.53: That's, as simple as I can make this stuff.
• 18:11
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And.
• 18:12
  Ecamm Live Recording on 2022-06-17 at 15.06.53: That's what it should be.
• 18:13
  Ecamm Live Recording on 2022-06-17 at 15.06.53: It should be simple, cuz we're looking at the base of the pyramid.
• 18:15
  Ecamm Live Recording on 2022-06-17 at 15.06.53: We're not looking at anything fancy.
• 18:17
  Ecamm Live Recording on 2022-06-17 at 15.06.53: We're not looking at you know, going from a 250 kilo squat to a 255 kilo squat.
• 18:22
  Ecamm Live Recording on 2022-06-17 at 15.06.53: We're looking at getting strong enough to allow you to do everything else in rugby and, and then maintain that strength, maintain that hypertrophy, maintain that aerobic system and maintain that movement.
• 18:33
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Quality that you've got by building this base over time.
• 18:36
  Ecamm Live Recording on 2022-06-17 at 15.06.53: You're slowly gonna keep widen in this space by working at these things.
• 18:40
  Ecamm Live Recording on 2022-06-17 at 15.06.53: but you're also going to make sure that you are building that pyramid up and up and up and making that pyramid taller over time.
• 18:48
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Doing this stuff is going to allow you to do that.
• 18:51
  Ecamm Live Recording on 2022-06-17 at 15.06.53: But that is not your only focus.
• 18:53
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Okay.
• 18:54
  Ecamm Live Recording on 2022-06-17 at 15.06.53: I've belabored this point enough, hopefully by now you get it.
• 18:56
  Ecamm Live Recording on 2022-06-17 at 15.06.53: If you have any questions or thoughts, or even just comments for the algorithm.
• 19:00
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Pop them in the comments below.
• 19:02
  Ecamm Live Recording on 2022-06-17 at 15.06.53: If you're down there and you haven't given it a thumbs up, please do take that one second.
• 19:05
  Ecamm Live Recording on 2022-06-17 at 15.06.53: To give this a thumbs up.
• 19:06
  Ecamm Live Recording on 2022-06-17 at 15.06.53: If this is your first time on the rugby muscle YouTube channel, please consider hit and subscribe because I'll be expanding this pyramid.
• 19:13
  Ecamm Live Recording on 2022-06-17 at 15.06.53: I'll be doing a lot more talks on rugby, specific strengthening edition.
• 19:16
  Ecamm Live Recording on 2022-06-17 at 15.06.53: I'll be in lots of interviews on the rugby muscle podcast.
• 19:19
  Ecamm Live Recording on 2022-06-17 at 15.06.53: So if you don't wanna miss out on any of that stuff, hit subscribe.
• 19:23
  Ecamm Live Recording on 2022-06-17 at 15.06.53: And if you'd like to outsource all of your thinking for your rugby strength and conditioning links to work with rugby muscle will be in the description below.
• 19:31
  Ecamm Live Recording on 2022-06-17 at 15.06.53: Thank you guys so much for watching.
• 19:33
  Ecamm Live Recording on 2022-06-17 at 15.06.53: I'll see you in the next one.