Our 10 All Time Best Exercises

In this episode of Open Gym, we're on the road in London with professional rugby player and Welsh international Gabriel Hamer-Webb.From football academies to Premiership Rugby, Gabe's journey has been anything but straightforward. Injuries, setbacks and being released by Bath led him to New Zealand, before rebuilding his career with Cardiff and Leicester Tigers and eventually earning his first Wales cap.Now, after scoring an incredible five tries in a single game for Leicester Tigers, we find out what makes him one of rugby's most explosive athletes.We join Gabe for a training session to explore his approach to strength, athleticism, nutrition and recovery, while discussing the mentality, resilience and hard work behind his journey to the top.Subscribe for more Open Gym episodes, as we get behind the scenes with elite athletes and explore what it takes to perform at the highest level.Our Rugby Performance Program - https://sw7academy.com#OpenGym #SW7Academy #GabrielHamerWebb #Rugby #LeicesterTigers #WalesRugby

Louis Rees-Zammit joins Sam Gasston for Open Gym by SW7 Academy to talk about the NFL, Bristol Bears, Welsh rugby and life as the fastest player in world rugby.From representing Wales and the British & Irish Lions to taking a high-risk shot at American football, LRZ opens up about the low point of not making it in the NFL, his Premiership ambitions with Bristol Bears, and the motivation in the Wales squad ahead of the Autumn Internationals.Subscribe to SW7 Academy for more Open Gym episodes with leading names from sport.

In this SW7 Academy Open Gym Podcast, we sit down for a conversation about what it takes to build a career in professional sport. From the early years and breaking through, to staying at the top and adapting throughout your career.The conversation covers training, recovery, mindset, performance, life as a professional athlete and the lessons that come from years spent competing at the highest level.We also look at how the right training and development from a young age can help athletes build strong foundations for the future, both on and off the pitch.Whether you're an aspiring young athlete, a rugby player looking to improve your performance, or simply interested in what goes into reaching the top of professional sport, there's plenty to take away from this episode.🏉 SW7 Rugby Performance ProgrammeDesigned to help rugby players develop the physical qualities, skills and mindset needed to perform at their best.https://buy.stripe.com/6oU7sK7k01sC6F...💪 Youth Athlete DevelopmentHelping young athletes build strong foundations and develop the habits, confidence and physical qualities needed for long-term progression.https://buy.stripe.com/aFa9ASawc2wG8N...🔥 Built For LifeA programme focused on building strength, fitness and healthy habits that go beyond sport and support you for life.https://buy.stripe.com/3cI14mfQw3AK7J...Find out more about SW7 Academy and explore the programmes available through the links above.#SW7Academy #Rugby #RugbyTraining #AthleteDevelopment #PerformanceTraining #BuiltForLife #YouthAthlete0:00 Intro1:30 Growing up9:00 Gaining confidence19:50 "No one is elite at 13"25:00 Behind the scenes 37:00 Goal setting 41:12 "Being good at rugby wasn't enough"46:50 Training at 15 vs 2653:30 Elite S&C57:10 Early days nutrition59:30 Small wins01:02:40 Recovery 

Thinking that more is better, is not the answer! Rest and recovery are absolutely vital in order to develop physically and importantly perform optimally! A deeper dive into the training schedule and the need for quality rest and recovery days to go alongside the training stimulus. Adaptation occurs away from training. Training is the stimulus. Recovery days is where the magic happens. The three main pillars of recovery;Sleep, nutrition and hydration.

We dive into the super professional players and some of the most physically gifted players we’ve worked with over the last 20 years. In this episode, we take a look at what makes a good professional, and why some players excelled. Their work ethics, and the diligence to prepare as optimally as possible. Covering all areas of preparation. We also take a trip down memory lane, sharing stories of players who had freaky physical qualities and athletic ability.

If we could only perform 10 exercises as an athlete for the rest of our lives and split them into 2 sessions what would they be? After 3 decades in professional sport, Chris tells us what are the exercises where you get the most ‘bang for your buck’.  A fascinating episode which will certainly educate you on how you should plan & maximise your time in the gym.You will also be surprised how well you can progress in the gym and on the pitch using just a few exercises.

In this episode we discuss one of the the most debated topics amongst professional S&C coaches at professional level.How to plan your weekly rugby schedules.With so many qualities that players need to develop such as speed, strength, power, fitness & prehab to name a few, scheduling this can become a head ache.Chris and Sam talk you through their ideal schedule and why it’s most effective when training multiple aspects of fitness at the same time.

In this episode we discuss how the use of Velocity Based Training (VBT),  and it's role in maximising adaptation for Strength and Power using optimal loads with the integration of technology.This is where our programming focusses on the variety of bar speeds you need to employ on a weekly basis to maximise strength and power gains but with VBT, it allows you to hit the sweet spot every time.  As an athlete and trainer, fatigue means extensive recovery, and a loss of training stimulus. Here we discuss and teach you that it's actually quality over quantity.

In this episode we cover:Why we test.Which physical qualities are important to excel at rugby.Training your strengths and weaknesses.Challenges and constraints of testing.