You can get bigger and faster at the same time. Here’s how we did it in under 90 days—no fluff, just results.
1. Contrast Training
Start with dynamic supersets—hypertrophy + power or plyometrics. Build muscle and speed in one shot.
2. Sprint.
At least once a week, do a dedicated sprint session. Want to get faster? Then get out there and sprint.
3. Eat smart.
Hit a caloric surplus. Use a calculator, aim for 3500 extra calories weekly. Some days you’ll eat more, others less. Flexibility is key.
4. Rest hard.
Forget 8 hours. Aim for 9+ hours of sleep. That extra hour is where real recovery and gains happen.
There you go—the blueprint to get bigger and faster for rugby. But let’s be real, most won’t do a damn thing with it.
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