“All my biggest gains came from pre-season” - @samwarbs
Arguably the most important time of the year when it comes to your physical development.
No games.
No distractions.
Just you putting in the work.
You can get up to 25% more training in each week because there’s nothing to account for on the weekends.
And yet… most players waste it.
If you’re serious about improving your game or playing at a higher level - don’t let that be you.
Our Pre-Season Block goes LIVE Monday 11th May inside our Rugby Performance Programme.
✅ Strength training sessions
✅ Conditioning built for rugby
✅ Full structure: what to train, when to train, how to train
✅ Recovery + nutrition guidance
We give you the plan - you bring the work.
Stick to it for 12 weeks and we promise you’ll make phenomenal gains going into next season.
Comment RP to join today 🔥
Speed isn’t just straight lines.
This session builds what actually matters on the pitch:
⚡ Sharp turns
⚡ Explosive acceleration
⚡ Controlled deceleration
...All under fatigue
This is the level of conditioning serious footballers should be training at.
👇
Comment FOOTBALL to join the Football Performance Programme today
🎥 Full session live on YouTube - link in bio
@samwarbs special place is situated in his home country 🏴 Without revealing exactly where Sam chose, we can confirm that this county has featured not once but twice on These Three Things and may become your next bucket list escape! 🌊
We absolutely loved the anecdote Sam shared when returning from a Lions tour with his Welsh team mates, crossing the border back into Wales. You’ll never look at the Prince of Wales Bridge the same again!
#greengreengrass #rugby #wales #TheseThreeThings #SamWarburton
From a very young age @samwarbs knew he wanted to be at the top of his game 🏉 By the time he was 14 he told his father he was going to be “a rugby legend”. A dream he would come to realise and reach far beyond. All with the support of his ‘chosen person’. Sam reveals how this special individual taught him much more than how to play the game. He taught him how to govern, lead and win.
Hear who Sam chose and why he gave the top spot to this person in our latest episode OUT NOW! 🎧
#TheseThreeThings #SamWarbuton
We’re officially launching football at SW7 ⚽️
Our LIVE Football Performance Programme launches on the SW7 Academy app on May 4th - starting with our Off-Season block.
Built by Coach @ag_s.c_performance (ex-Cardiff City coach), this is a 12-month, fully periodised programme designed to help you train with real structure and intent.
No guesswork. No wasted sessions.
👉 Want early access?
Comment “FOOTBALL”, and we’ll send you:
✔ 20% off code
✔ A FREE off-season guide for footballers
✔ Exclusive early access before launch
What makes this different:
• Fully periodised, year-round structure
• Built specifically for football performance
• In-app chat for coaching support
• Train alongside a like-minded community
• Track your progress inside the app
• Develop speed, strength & resilience - in the right order
This is how serious footballers train.
Nursing a slight lower body injury, so going for a 4 day split just for a week. Push / Pull / Push / Pull.
Push - Chest, Shoulders, Triceps
Pull - Back & Biceps
I personally find this type of training great fun. This style of session will be found in @sw7academy ‘Mass Method’ spearheaded by our Body Building expert @edrimellfit 💪
(New block has just started today!)
New Built For Life Block Dropping next Monday with @sw7academy . Here’s my latest full body 👇🫡
Superset 1 - Sled Push & Dumbbell Row
Superset 2 - Landmine Goblet Squat & Weighted Press Up
Superset 3 - Landmine Single Leg RDL & Landmine Rotations
Most programs prescribe too much volume. Quality over quantity.
@phdnutrition
