Best Rugby Training Programme
If you’re serious about improving your performance on the pitch, you need more than just random gym sessions. You need a structured rugby training programme. The difference between average players and elite players isn’t talent – it’s how they train. The best rugby training programmes are designed to develop: All at the same time. What […]
How to Get Faster for Rugby (Pro-Level Speed Training Guide)
How to Get Faster for Rugby Speed is one of the biggest game-changers in rugby. It doesn’t matter what position you play – if you’re faster off the mark, more explosive in contact and quicker over distance, you become significantly harder to stop. The problem is, most rugby players are training speed completely wrong. They […]
Explosive Power Training: How to Apply Force Faster
Explosive power training is what separates athletes who are strong in the gym from those who perform on the field. It’s not just about how much force you can produce, but how quickly you can apply it. In sport, time is limited. Whether accelerating, sprinting or changing direction, athletes must generate force in milliseconds. This […]
The 4 Pillars of Muscle Hypertrophy: How to Build Muscle Effectively
If your goal is to build muscle, simply training harder isn’t enough. At SW7, we focus on four key variables that drive muscle hypertrophy: Intensity, Effort, Volume and Frequency. These pillars work together within a structured programme. When applied correctly, they maximise muscle growth while managing fatigue and recovery. What Is Hypertrophy Training? Hypertrophy training […]
The Power Training Continuum
Power isn’t built through one method. The power training continuum explains how strength, speed and plyometrics work together across the force–velocity spectrum to develop explosive athletes.
A Guide to Unlocking Peak Power in Rugby Performance
Rugby isn’t just about having strength; it’s about how quickly you can use it. Every explosive moment on the pitch comes down to power. Whether you’re making a dominant carry, driving through a tackle, accelerating into space, or battling for possession at the breakdown, it’s your ability to produce force at speed that determines whether […]
Weak Side, Weak Game: How to Test Rugby Muscle Imbalances
Most players know their stronger side, but few train their weaker one intentionally. In a game built on explosive, asymmetric movement such as tackling, scrummaging, and side-steps, imbalances matter. They can be the hidden reason behind stalled progress or even chronic injury. At SW7 Academy, we believe in training with precision, not guesswork. That’s why […]
You’re Strong… But Are You Getting Stronger?
It started like most gym sessions. Barbell loaded. Music on. One of our athletes, a front row forward, lined up for a heavy trap bar deadlift. He hit his usual numbers. Looked solid. No complaints. But when we checked the Remaker data, we saw something different: Bar speed was down, and output had dropped. He […]
Left vs Right: Rugby Performance Testing to Fix Imbalance
Every rugby player has a dominant side, whether it’s the leg they step off or the shoulder they lead in contact. The problem is, few train their weaker side with intent. Rugby is built on asymmetric skills like scrummaging, sidestepping, and tackling, so even small left–right differences can cost you metres, blunt acceleration, and raise […]
Why Is Power Important in Rugby?
Rugby is a sport based on collisions, speed, and relentless effort. But behind every big tackle, lightning-fast sprint, or dominant carry lies one vital element: power. More than just raw strength, power is your ability to exert force quickly, and in rugby, that’s what turns strength into a match-winning performance. This is where peak power […]