When Rugby Performance Meets Physique Goals - How We Helped Henry Achieve Both

The Result: Performance Up, Body Fat Down

By the end of our coaching block, Henry:

• Increased his max strength in key lifts

• Got noticeably leaner

• Improved his speed and explosiveness

• Navigated injuries without losing progress

• Felt more confident than ever, on the pitch and in the mirror

He wasn’t just chasing performance. He wanted power, speed, AND a leaner, more muscular physique.

For a lot of athletes, that’s where things get tricky. You can train hard in the gym or hard on the pitch — but trying to chase performance and aesthetics at the same time takes careful planning.

Here's How We Made It Happen

Step 1: Clear Priorities, Smart Periodisation

The first step was aligning his training with his rugby schedule. There’s no point hammering legs with high-volume squats 48 hours before a match.

We used periodisation to structure his training phases around:

• In-season demands

• Match days and recovery windows

• Rugby training intensity

His gym work focused on building the qualities that transfer to the pitch: explosiveness, power, mobility, and core strength, all while managing fatigue so he could still perform on game day.

Step 2: Nutrition That Fuels Performance & Fat Loss

Henry didn’t want to feel sluggish or drained. And he didn’t want to bulk and cut in cycles.

So we focused on body recomposition — building lean mass while gradually dropping fat — using:

• Calorie targets adjusted to training volume

• High-protein, high-performance meals

• Flexible meal timing around rugby sessions

• Carb cycling on rest vs training days

We made sure he had the fuel to push hard in training and recover well — while still staying in a mild deficit to shift body fat.

No restrictive diets. No cutting corners. Just smart nutrition that supported every goal on the table.

Step 3: Managing Fatigue & Recovery Like a Pro

Rugby’s no joke. It takes a beating on your body — and injuries are part of the game.

Throughout our time working together, Henry picked up a few niggles and knocks. But because we were constantly monitoring:

• Session RPE (Rate of Perceived Exertion)

• Sleep and stress levels

• Heart rate variability and general recovery markers

…we could adapt fast. We de-loaded when necessary. Modified training to work around injuries. Swapped movements and shifted focus without losing momentum.

This is where coaching makes all the difference — you don’t need to pause progress just because the plan changes.

Step 4: Consistency, Not Perfection

Henry didn’t have perfect weeks. Life got busy. Recovery didn’t always go to plan. But he showed up, week after week.

• He trusted the process

• Communicated clearly

• Stayed focused through injuries

• And never lost sight of the long game

And that’s what got him results — a leaner, stronger, more powerful version of himself, on and off the pitch.

Coach Takeaways:

Chasing both physique and performance goals isn’t easy — but it’s absolutely possible with the right plan, feedback loop, and support.

Whether you're a rugby player, athlete, or just someone wanting to look and move better — you don’t have to pick one or the other.

With the right coaching, you can build the engine and sculpt the frame.

Whats Included in Coaching

We do all the planning and set out the blueprints - Our detailed approach makes achieving your goals a guarantee.

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