Massive thanks to all who turned up to our first SW7 Run Club 🙌

Every Thursday, 7pm, Roath Park Lighthouse. All abilities welcome. 4km shorter course and 8-10km longer course for the die hards 🙌

Free admission obviously - invite a friend and let’s get moving! 🏃‍♀️

And Gavin had more in the tank. Definition on a unit! 💪🔥👇

WATCH THE LAST TACKLE 🤯😱💥

Tag your teams best Tackler 🔥

Check out these hits from
Lads from SW7 Academy
@jaminkhodgkins
@samwarbs

#Rugby #therugbytrainer

Spend a weekend in the life of Sam Warburton! 📹

The former Wales captain takes you behind the scenes during BBC Sport's coverage of Wales v Scotland 🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁳󠁣󠁴󠁿

#BBCRugby #SixNations

Great day filming with SW7 Academy 🔥🙌
We focused on tips to help your game on the pitch and in the gym.

Keep an eye out for the content 👊
Let's go 🙌

Sam Warburton
Jamin Hodgkins
#therugbytrainer
#Rugby

Looking forward to it! Ben John 🔥💪 🏉

After 6 weeks of training, you look in mirror & think you haven’t made enough progress…

No matter what, keep going.

This is when 95% of people give up.

Look again after 6 months, then enjoy the fruits of your labour.

Motivation gets you started, discipline keeps you going

Stop scrolling between sets.

Here’s how long you should be resting:

- Strength & Power 3-5 mins

- ⁠Hypertrophy 1-2 mins

- ⁠Muscular Endurance up to 1 min

- ⁠EMOM - depends how hard you work!

If you’re a skills coach, you need to show how it’s done.

If you’re a fitness coach, you need to show how it’s done.

If you want your son / daughter to be healthy, you need to show how it’s done.

Set the example, others will follow.

Want to make gains? How do you start your day?

Drop the bowl of processed cereal ❌

Pick up eggs 🍳 fruit 🍉 milk 🥛 and if you’re really serious some lean chicken sausages 🐓

Add in a handful of nuts 🥜 and you’ve actually nailed your breakfast and will feel fantastic.

Current top 5 tracks for training 💪👇

1. Mobb Deep - Survival of the Fittest

2. Metallica - You Must Burn

3. 2Pac - California Love

4. System of a Down - Mr Jack

5. Saliva - I Walk Alone

Comment yours below…🤘 🎸👊 🎶

Lots of people train hard for 3-5 hours per week.

Few people:

- Sleep well regularly 💤
- Hit protein targets daily 🥩
- Eat quality food >80% of the time 🥦
- Minimise alcohol consumption 🍺❌
- Hydrate in the morning 💧

This is what separates the top 1% from the rest.

Annual Sale now live! 🙌🔥

Limited 100 spaces available 👇

sw7academy.com/join-now?_ga=2…

For anyone wanting and Christmas period sweat - check below 👇

Enjoy! (Ish 😰)

Welcome to the engine room 🔥

It’s can take 1-2 years of pretty diligent training to go from a 100kg Squat to a 200kg squat.

It takes just 2 x 2 @ 80-85% of 1 Rep max to maintain strength every 10 days!

If you want to enjoy some mince pies and miss a session due to Xmas schedule…you’ll be ok!

Some free sessions for anybody thinking about kick starting their training for the new year! 🙌

Choose from Fat Loss, Muscle Gain or our Strength & Power Plan 💪

Check the link below and they’re yours!
SW7 Academy 👇

mailing-list.sw7academy.com/3-guides

Best for recovery:

1. 8+ hours sleep💤

2. Stay hydrated💧(electrolytes ideal)

3. Quality nutrition
- Protein 🥩 - for muscle damage
- Carbs 🍌 - replenish energy
- Fruits & Veg 🫐🥦 - antioxidants

Ice baths & compression can take a backseat until you get your rocks sorted

Sam’s top 10 muscle building exercises 👇

1) Sled
2) Bulgarian Split Squat
3) BB Hip Thrust
4) Squats
5) DB Chest Press
6) Landmine Viking Press
7) Weighted Press Ups
8) Chin Ups
9) BB Prone Row
10) Single Arm DB row

What would yours be? 👀

Comment below 👇