This has become my favorite channel on TH-cam. Consistently great content, clarity in delivery and VERY informative and actionable. 35 trying to get into the best shape of my life thus far and I have this channel to thank on my journey!!!
Great content and excellent delivery - loads of useful information & rationale, simply presented. Clearly delivered by a real athlete with credibility that is leagues above the influencer bunnies. Great exercise choices. At 54 I don't have much trouble with my back so tend to go for less supported rowing options, but maybe I should reconsider as I get into the next 50yrs.
Great vid. Agree with all of these, but would have added dips instead of the plated press up; hitting tri, front delt, lower chest, upper back, and core.
Great watch Sam - a personal like of mine is anything landmine based; be it kneeled or standing. I use it for both strength and power, and often the rotated version too. Recruits a lot of muscle groups across the range, but there are of course risks associated (depending on which variation you pick). I also like the upright row for the traps and delts. Some video ideas for me would be around the warm-up and cool-down areas. I think this is often overlooked by a lot of people who walk in the gym and think that one set of empty barbell press will see them right! Especially when they train between games, when the body is at its most vulnerable. Another good idea would be a session purely focused on speed, or power. Glad I found the channel. Thanks.
I'm 44 and I deadlift without issue. If anything it reduces my lower back pain by strengthening it. Of course it depends on the nature of your back injury, but if it's musculoskeletal and you have good form, no issues with deadlift. You can also use the trap bar instead of a barbell for a bit for flexibility on back vs. legs.
Sam - you mentioned how you changed your workouts to reduce risk of injury. Have you thought about doing a simple programme for people over 35/40? Just thinking about those of us wanting to reduce risk of injuries injuries so we can continue training and playing social rugby.
I'm 44 and I deadlift without issue. If anything it reduces my lower back pain by strengthening it. Of course it depends on the nature of your back injury, but if it's musculoskeletal and you have good form, no issues with deadlift. You can also use the trap bar instead of a barbell for a bit for flexibility on back vs. legs.
we do actualyl have an over 30's programme on our app, less spinal loading etc bit more joint friendly. Of course some people can train without any restrictions far beyond 30 and that's great but this is for those who can't or don't particularly want to get under a heavy squat or dead!
Not much to disagree with here. I do prefer RDL's but more for reps than weight lifted as anything over 90Kg could be problematic. I am 62 so the idea of you being old made me smile. Good content though.
@@RossKempOnYourMum01 Its a balancing act. I can squat heavier than I do but I am useless for running for a couple of days same with RDLs. I have found my weight and stick with it. I finally have my ego under control. Took a while though!
I hope people know what an absolute legend this man is in the world of rugby union! Great vid Sam.
appreciate that!!
This has become my favorite channel on TH-cam. Consistently great content, clarity in delivery and VERY informative and actionable. 35 trying to get into the best shape of my life thus far and I have this channel to thank on my journey!!!
ah thanks so much, few of us in this position ourselves at the academy so more content around that to come!
@@SW7Academy love it, thank you!!
Just starting on my workout journey in a garage gym having lost 50lbs. This is EXACTLY the video I needed. Thanks Sam 🏴
Super content -- no gimmicks, great that it's always considering injury prevention, especially for us older guys.
it's essential now more than ever lol
Great video Sam. As i get older im loving the hex bar deadlift...keeps me injury free.
Athlete to retired athlete videos are awesome buddy. That crossover period is the hardest for most. Great content keep it up SW7 ❤
thanks very much! Hope you enjoy
Great video, keen for more like this!
09:06 Sam definitely about to steal that dumbbell at the breakdown
Great content and excellent delivery - loads of useful information & rationale, simply presented. Clearly delivered by a real athlete with credibility that is leagues above the influencer bunnies. Great exercise choices. At 54 I don't have much trouble with my back so tend to go for less supported rowing options, but maybe I should reconsider as I get into the next 50yrs.
thanks mate and if you can do it and have no issues then thats amazing!
Great video Sam . To the point and v informative
Outstanding content as always …. It’s like this video spoke to me! “Injury prevention goal 1” 😎
Thanks very much!
Thanks Sam grate insight there thanks for advice Neil england 👍
All great exercises and very well done video. A couple of my personal favorites are the push press and snatch grip high pull
🙌
Great video. Please can you do more!!
Great info
Brilliant
Awesome video, wise, wise words! Thank you. Get a tripod in play for the next filming. Love your knowledge and passion :)
haha agree, some shaky hands that day!
Great video, have you got any videos on your daily diet etc
Great vid. Agree with all of these, but would have added dips instead of the plated press up; hitting tri, front delt, lower chest, upper back, and core.
Spot on that mate, great content. What about a vid on explosive power exercises, I coach boys rugby and footy(soccer), so explosiveness is a must.💪
we will be putting out weekly content on here going forwards so that will absolutely be a part of it as we programme for a lot of athletes!
Great watch Sam - a personal like of mine is anything landmine based; be it kneeled or standing. I use it for both strength and power, and often the rotated version too. Recruits a lot of muscle groups across the range, but there are of course risks associated (depending on which variation you pick). I also like the upright row for the traps and delts.
Some video ideas for me would be around the warm-up and cool-down areas. I think this is often overlooked by a lot of people who walk in the gym and think that one set of empty barbell press will see them right! Especially when they train between games, when the body is at its most vulnerable. Another good idea would be a session purely focused on speed, or power.
Glad I found the channel. Thanks.
Thanks David. We will have lots more content coming on here going forward!
I miss seeing Sam’s name on the team sheet 😢
I'm 44 and I deadlift without issue. If anything it reduces my lower back pain by strengthening it. Of course it depends on the nature of your back injury, but if it's musculoskeletal and you have good form, no issues with deadlift.
You can also use the trap bar instead of a barbell for a bit for flexibility on back vs. legs.
ye if you can do it without any issues that that's amazing keep it going for sure!
Sam - you mentioned how you changed your workouts to reduce risk of injury. Have you thought about doing a simple programme for people over 35/40? Just thinking about those of us wanting to reduce risk of injuries injuries so we can continue training and playing social rugby.
I'm 44 and I deadlift without issue. If anything it reduces my lower back pain by strengthening it. Of course it depends on the nature of your back injury, but if it's musculoskeletal and you have good form, no issues with deadlift.
You can also use the trap bar instead of a barbell for a bit for flexibility on back vs. legs.
I think he has a programm that‘s called over 30s‘ or so… maybe that is what you are looking for
@@detoxication1075thanks! Will have a look.
we do actualyl have an over 30's programme on our app, less spinal loading etc bit more joint friendly. Of course some people can train without any restrictions far beyond 30 and that's great but this is for those who can't or don't particularly want to get under a heavy squat or dead!
How many sets and reps you recommend Sam? Presume you’ll split this up in to 2 workouts
Bulgarian split squats are my pet hate.
I’m 52 and I think Good Morning barbells are very good too.
bulgarians are as much a mental test as physical lol!
@@SW7Academy definitely agree with that.
Do you use any kettle bells for exercise routines?
we add them in from time to time but not full sessions or anything for us no.
Not much to disagree with here. I do prefer RDL's but more for reps than weight lifted as anything over 90Kg could be problematic. I am 62 so the idea of you being old made me smile. Good content though.
haha glad you enjoyed it! Feeling old now lol
63
Only thing with RDLs stop you running for about 3 or 4 days after because of the DOMs
@@RossKempOnYourMum01 Its a balancing act. I can squat heavier than I do but I am useless for running for a couple of days same with RDLs. I have found my weight and stick with it. I finally have my ego under control. Took a while though!
Camera man needs a gimbal. But good content
Haha agree! We've got a new one!
Remember guys tren hard, test yourself anavar give up and you can be as big as the rugby pros
🤣🤣