Ronan Michael PT, 18, Jalan 5/91A, Taman Shamelin Perkasa, Cheras, Kuala Lumpur (2026)

21/08/2026

Most players build their engine by running themselves into the ground. Then wonder why they’re carrying niggles into round one.

Off feet conditioning isn’t the easy option. It’s the smart one.

Bike, ski erg, rower - you get the same aerobic stimulus without the pounding your body’s already taking in contact sessions. More engine, less wear.

Here’s what it actually gives you:

- You dominate collisions late in games
- You recover faster between sessions
- You think clearer when it matters
- You hold your strength through the season
- You’ve got energy left for life outside rugby

Off season is where next season gets won. Not in pre-season when everyone’s finally paying attention.

I’ve put together a free off-season conditioning program, built from my experience as a Pro Rugby Player for 8 years & the exact structure I use with my athletes to come back fitter than they finished.

Comment "OFF SEASON"and I’ll send it to you.

(Follow Ronan Michael - ONLINE COACH/PRO RUGBY PLAYER for more on training like a pro without breaking yourself.)

20/08/2026

Meals I eat to stay lean and healthy in season as a 103kg Rugby Player 🏉

The thing about nutrition is it doesn’t have to be complicated.

My first Super League pre season I lost 6kg by accident (trust me as a young front rower this was a nightmare)

My main focuses in season are as follows:
- Hit 2-2.2g of protein per kg of bw (roughly 200-230g a day for me)
- Make my meals fresh when I can, so therefore they have to be quick
- Choose fuel sources that are single ingredient foods, avoid processed food where I can
- Fill every remaining calorie with carbs to optimise performance
- Enjoy an off plan meal after a game

This doesn’t just apply to rugby though. When trying to lose body fat, gain muscle mass and train at a high level you must fuel correct.

If interested in learning more or 1 to 1 coaching DM me the word "COACH"

21/07/2026

How I fuel for a double training day as a Rugby Player 🏉

Two sessions in a day means two windows where my body is either building or breaking down, and food is what decides which one.

The early gym session is about strength, so I go in with fast carbs (banana, passionfruit, honey) for quick energy without sitting heavy, then get protein + carbs in straight after to kickstart recovery while the muscle is primed to take it on.

Through the day I keep protein high and steady because that’s what actually repairs the damage from lifting and rebuilds me bigger. Carbs around each session refill the tank so I’ve got the gas to hit the field in the afternoon as hard as I hit the gym in the morning.

Green tea and electrolytes keep me hydrated and switched on between sessions, and the final yogurt bowl is a slow-digesting protein + fats hit before bed so recovery keeps ticking over while I sleep, ready to go again at 5am.

Fuel the work, recover hard, repeat.

14/07/2026

Building the stack of undeniable proof.

Day by day brick by brick.

10/07/2026

The 3 exercises that never leave my leg day.

1. Box Squat

The foundation of lower body force. Squatting to a box builds strength in the exact positions rugby demands. Driving out of a tackle, exploding off the line, winning the collision. It also lets me control depth and load through a full season without beating up my knees and hips.

2. RDL

The most important exercise in rugby. Hamstring strains are the number one soft tissue injury in the sport and they happen when the hamstring is long and under load, exactly like sprinting. The RDL strengthens that position directly. Strong lengthened hamstrings are the difference between a full season and six weeks on the sidelines.

3. Calf Raise Variation

The most undertrained muscle group in team sport. Your calves and Achilles absorb force every single step, sprint, cut and land. Slow eccentric calf loading builds tendon capacity so your ankles and Achilles can handle the thousands of ground contacts a season demands. Bulletproof calves keep you on the pitch.

Strength work is not about looking good in the gym. It is about being robust enough to perform every single week.

These 3 stay in my programme all year round. In season, off season, no exceptions.

Comment LEGDAY and I will send you my full in season leg day document for free. Every set, rep, load and the science behind it.

Follow along 🤝

10/07/2026

103kg Rugby Player.

The mission doesn’t stop. Leaner, more athletic more robust.

Want the Pre Game workout?

Comment PRIMER below ⬇️

02/07/2026

Horrible to hear about what happened to those individuals who worked so hard for their photoshoot prep and were sold the dream in Marbella.

If you’re a coach, be the standard. People trust you and invest in you.

Hopefully this shines light on the fraudsters in the industry and you don’t see this happen again.

Sorry to hear about those who were involved in such a scam and FairPlay again for speaking out on it.

14/06/2026

Ever wonder what $185 gets a rugby player in Australia? 🛒🇦🇺

Not as much as you’d think.

This is my weekly Woolworths haul as a Queensland Cup rugby league player living in Cairns, Far North Queensland. No meal deals, no processed rubbish, no high protein cereal nonsense, just real food that actually fuels performance.

Here’s exactly what $185 got me:

🥚 36 eggs - 6 a day, every single day, non-negotiable
🥩 Scotch fillet steaks x2 - one of the best investments you can make
🍗 1kg chicken thighs - Jacked Dog food as the boys call it
🥩 1kg beef mince - chili con carne, bolognese, you name it
🍠 6 sweet potatoes - my main carb source
🍚 Organic jasmine rice - simple, effective, gets the job done
🥦 Broccoli, peppers, tomatoes, garlic, onion
🍉 Watermelon x2 quarters - nature’s electrolytes post sauna
🍌 Bananas, kiwis, berries - yogurt bowl essentials
🍫 95% dark chocolate - M&S do 100% and it hits different
🥛 Milk for the flat whites ☕
🫙 Greek yogurt x2 tubs - before bed every single night

That’s 4 days of food. Maybe 5.

High protein. High carbs. Nothing processed.
Your body is your fuel - I’ll always spend money on food before anything else.

Is Australia expensive? Yes. Is it worth it? Also yes.

Want a meal plan built around your training?
That’s exactly what I do with my coaching clients - link in bio 👆

09/06/2026

High Volume Leg Day in season is killing your performance.

I’ve done it. I’ve done the German Volume Training. The 10 x 10 squats. The deadlifts before a game.

8 years at the Pro level taught me what works best to get you ready for gameday. Hint: it isn’t big leg sessions 2-3 days before gameday.

The trick in season as a rugby player is to manage your loading and train with the maximum intent while hitting the Minimum Effective Volume (MEV)

The emphasis is on power and robustness, not hypertrophy.

If you want the exact structure to ensure you aren’t obliterating your legs before a game comment “LEGDAY” below this video - it’s free.

08/06/2026

High Volume Leg Day in season is killing your performance.

I’ve done it. I’ve done the German Volume Training. The 10 x 10 squats. The deadlifts before a game.

8 years at the Pro level taught me what works best to get you ready for gameday. Hint: it isn’t big leg sessions 2-3 days before gameday.

The trick in season as a rugby player is to manage your loading and train with the maximum intent while hitting the Minimum Effective Volume (MEV)

The emphasis is on power and robustness, not hypertrophy.

If you want the exact structure to ensure you aren’t obliterating your legs before a game comment “LEGDAY" below this video - it’s free.

Ronan Michael PT

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