SW7 Academy @SW7Academy Twitter profile

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SW7 Academy

@SW7Academy

3 years

If we were to recommend one leg exercise, and we had to chose, this would probably be it! 💪💥 #BuildingAthletes #Strength #Legday @samwarburton_

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SW7 Academy

@SW7Academy

10 months

If you don’t lift weights, you’ll age faster. Testosterone drops Muscle mass decreases. Bone density decreases. We lose 1% of our muscle mass every year after the age of 30. Use it or lose it 🏋️💪

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SW7 Academy

@SW7Academy

11 months

6 SIMPLE HABITS to get you ahead of the 99% Lift weights 3/4 times a week 🏋️ Walk 10,000 steps a day 🚶‍♂️ Get morning sun ☀️ 30-50 grams of protein per meal 🥩 Hydrate sufficiently 💧 Get 7+ hours of sleep per night 💤 Consistency is what transforms average into excellence.

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SW7 Academy

@SW7Academy

2 years

You only need to train 2 x per week to develop Strength & Power when training In-Season. 1 hour max, all in. Youtube video dropping soon where @christombs71 & @samwarburton_ show you exactly how to train. #Youtube #Strength #Power

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SW7 Academy

@SW7Academy

2 years

Here’s an 8 week challenge for anybody looking for some new year motivation! Performance, Fat Loss or Muscle Gain goals! Set from our awesome coaches, delivered virtually from our platform 🔥💪 - Prizes to be won 🥇

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SW7 Academy

@SW7Academy

2 years

How to develop strength in 30 seconds. Great advice from head coach @christombs71 . If you need a New Year’s resolution, head over to and we can deliver you a customised program virtually from our app platform 💪📱 #DoTheWork #Motivation

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SW7 Academy

@SW7Academy

2 years

Using Med Balls for Power Development ⬇️ Also a very useful tool to warm up for your field based practises or games 🔥💪 @canterburyNZ #MadeStronger #CanterburyNZ

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SW7 Academy

@SW7Academy

3 years

5 minute mobility routine 🔈👇🙌 #warmup #prehab #buildingathletes

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SW7 Academy

@SW7Academy

2 years

Strength training + Power training = Explosiveness 💥 @samwarburton_ @christombs71 . Chris still keeping some of that fast twitch alive into our 30’s!

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SW7 Academy

@SW7Academy

3 years

How to landmine press with Head Coach @christombs71 💪💥👇 Lifting club sign up is now live!

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SW7 Academy

@SW7Academy

2 years

10 Best Exercises 🎙 We quizzed @christombs71 to the 10 exercises he would use if he had to limit himself to these for the rest of his life. What gives you the most return for your investment? A fascinating discussion. Watch on YouTube or listen on apple & Spotify 💪

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SW7 Academy

@SW7Academy

2 years

Getting to know our Ambassador @christtshiunzaa 🎥🔥 Amazing athlete, player & guy 🙌

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SW7 Academy

@SW7Academy

2 years

Look after the shoulders, and the shoulders will look after you! Take a listen… Prehab plans for you to keep forever below. Written by Pro Physio @BenWarburton_ . 8 week progressive plan, email access. Do what the Pro’s do. £34.99 🙌

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SW7 Academy

@SW7Academy

2 years

Podcast with @samwarburton_ & @christombs71 coming soon! 💥 🎙

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SW7 Academy

@SW7Academy

9 months

Lots of people train hard for 3-5 hours per week. Few people: - Sleep well regularly 💤 - Hit protein targets daily 🥩 - Eat quality food >80% of the time 🥦 - Minimise alcohol consumption 🍺❌ - Hydrate in the morning 💧 This is what separates the top 1% from the rest.

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SW7 Academy

@SW7Academy

9 months

Best for recovery: 1. 8+ hours sleep💤 2. Stay hydrated💧(electrolytes ideal) 3. Quality nutrition - Protein 🥩 - for muscle damage - Carbs 🍌 - replenish energy - Fruits & Veg 🫐🥦 - antioxidants Ice baths & compression can take a backseat until you get your rocks sorted

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SW7 Academy

@SW7Academy

1 year

Delighted to announce our team partnership with @guernseyraiders . SW7 is assisting the team by providing their Strength and Conditioning Programming for the 23-24 season. Our Head of Performance @christombs71 will be working closely with the team to ensure peak performance 💪

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SW7 Academy

@SW7Academy

2 years

One of the most UNDERRATED exercises of all time? Amazing for shoulder health. Ditch the additional front raises and perform these instead 👊💪 What do you think is the most underrated exercise of all time? Comment below 👇

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SW7 Academy

@SW7Academy

1 year

Testing our athletes @EmbleyHampshire with @christombs71 & @samwarburton_ - Speed Gates - Med Ball Throw - VBT Squat Jump Testing power qualities. Cannot wait to see improvements 🙌🔥 #BuildingAthletes

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SW7 Academy

@SW7Academy

8 months

Dropping our new YouTube channel. First up, Upper Body Strength Testing with Pro Rugby Player Christ Tshiunza. #BeastModeActivated 💪👇

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SW7 Academy

@SW7Academy

9 months

For anyone wanting and Christmas period sweat - check below 👇 Enjoy! (Ish 😰) Welcome to the engine room 🔥

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SW7 Academy

@SW7Academy

2 years

Annual plans available for a limited time and limited spaces! £150 for the whole year. Customised training plan ✅ Tailored nutrition plan ✅ And full access to all we have to offer 🙌 Link in bio! Offer ends Sunday 👍

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SW7 Academy

@SW7Academy

2 years

What a full body Strength & Power session looks like 👊 #dothework

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SW7 Academy

@SW7Academy

2 years

Some Clips from todays Full Body Strength & Power using tech that we use in our face to face lifting clubs 👍 PS - yes - the lads are on tiktok!

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SW7 Academy

@SW7Academy

3 years

Struggling with Chins? Everything you’ll need to know to be able to perform a weighted chin up 💪

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SW7 Academy

@SW7Academy

11 months

Brilliant addition to our programme offerings. Female athletes, take a look at our website. Structured training to help you develop strength qualities, increase robustness and enhance psychological resilience. #StrengthFoundation @elliekildunne

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SW7 Academy

@SW7Academy

3 years

Full Body Warm Up from the guru @christombs71 👊🔥🙌

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SW7 Academy

@SW7Academy

2 years

Love this from @christombs71 . He tells us what really makes the Elite, Elite. Check out SW7 Academy’s YouTube channel for in depth interviews and training content.

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SW7 Academy

@SW7Academy

1 year

Ambassador Christ Tshiunza taking the old vet @samwarburton_ for an upper body pump 😂💪 @canterburyNZ #buildingathletes

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SW7 Academy

@SW7Academy

3 years

Looking after the shoulder with a Neutral Grip Bar in the Floor Press position Neutral grip and limited range of motion to 90 degree at the elbow will help prevent injury (particularly if you’re over 30 like @samwarburton_ 🤭)

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SW7 Academy

@SW7Academy

2 years

✅ Prehab Plan for the Pros ✅ Email access to pro physio @BenWarburton_ ✅ Video Demonstrations ✅ 4 x 15 min sessions a week ✅ 2 month plan ✅ Lifetime access ✅ 3 phases progressing exercises ✅ 1 x £35 payment Be silly not to buy it! 💪🔥

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SW7 Academy

@SW7Academy

10 months

“I just can’t find the time to exercise” 1.Opens phone 📱 2.Settings ⚙️ 3.Screen time 📈 It’s not that you don’t have the time, you’re just not prioritising it.

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SW7 Academy

@SW7Academy

3 years

Here’s a squat variation. The pause box squat. Mix up your squats with differing techniques to help you bust through strength plateaus 💪 PS - we recommend to train legs 2 x per week for optimal strength gains 🙌🏋🏻

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SW7 Academy

@SW7Academy

1 year

Great to be featured in @MensFitnessMag talking all this SW7 Academy & @Hytrotraining with @christombs71 See images below for Professional standard Strength & Power session⬇️ #BuildingAthletes #Strength #Power

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SW7 Academy

@SW7Academy

2 years

NEW PARTNERSHIP! 🙌 SW7 Academy have teamed with @puresportcbd . Check link below for 20% off at checkout. New cognitive benefits with Lions Mane Mushrooms. Love the innovation from these guys 🙌

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SW7 Academy

@SW7Academy

3 years

Had a great day @RPNS7 with @canterburynz . Thanks to everyone who popped along. It got us thinking, perhaps an SW7 Academy tent next year 🤔? See you all again next year…hopefully!

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SW7 Academy

@SW7Academy

8 months

After 6 weeks of training, you look in mirror & think you haven’t made enough progress… No matter what, keep going. This is when 95% of people give up. Look again after 6 months, then enjoy the fruits of your labour. Motivation gets you started, discipline keeps you going

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SW7 Academy

@SW7Academy

3 years

Got to be able to take the mick out of yourself! Good arm workout though! Wait for the dismount! 😂💪🤦🏻‍♂️

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SW7 Academy

@SW7Academy

9 months

Want to make gains? How do you start your day? Drop the bowl of processed cereal ❌ Pick up eggs 🍳 fruit 🍉 milk 🥛 and if you’re really serious some lean chicken sausages 🐓 Add in a handful of nuts 🥜 and you’ve actually nailed your breakfast and will feel fantastic.

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SW7 Academy

@SW7Academy

1 year

We are hiring🙌 Interested candidates please see details below 😀👍👇:

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SW7 Academy

@SW7Academy

3 years

Get those higher reps in on your single joint, isolation exercises and get close to failure. Create metabolic stress & on top of strength compound movements, you’ll be getting great stimulus for muscle growth 💥💪👊 #biceps #triceps #guntrain

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SW7 Academy

@SW7Academy

1 year

Pitch Running / Team session warm up with @elliekildunne Running mechanics ✅ Mobility ✅ Nervous System Primed ✅ #buildingathletes @canterburyNZ 🏉

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SW7 Academy

@SW7Academy

2 years

SW7 Academy Podcast - Rest & Recovery. Such and underrated aspect of training routines, but SO Underrated. @christombs71 & @samwarburton_ 🎙 Listen on YouTube, Spotify or Apple Podcasts 👊

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SW7 Academy

@SW7Academy

3 years

Is DOMS the sign of a good session? 🤔 Check the link below - you might be surprised 👊 👇

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SW7 Academy

@SW7Academy

9 months

It’s can take 1-2 years of pretty diligent training to go from a 100kg Squat to a 200kg squat. It takes just 2 x 2 @ 80-85% of 1 Rep max to maintain strength every 10 days! If you want to enjoy some mince pies and miss a session due to Xmas schedule…you’ll be ok!

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SW7 Academy

@SW7Academy

9 months

If you’re a skills coach, you need to show how it’s done. If you’re a fitness coach, you need to show how it’s done. If you want your son / daughter to be healthy, you need to show how it’s done. Set the example, others will follow.

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SW7 Academy

@SW7Academy

3 years

Team Membership for SW7 🔥 If you’re rugby club would like 25% discount to have access to SW7 Academy for 10+ players then get in touch 🙌 RT 🙌

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SW7 Academy

@SW7Academy

3 years

We have also linked up with Pro @Cardiff_Rugby physio @BenWarburton_ to deliver professional standard shoulder Prehab plans. Perfect for that niggly shoulder or post op rehab that so hard to find without paying a fortune 🙌

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SW7 Academy

@SW7Academy

2 years

Episode 2. Benchmarking for Elite Performance. - Why we test - Which physical qualities are important to excel at rugby - Training your strengths and weaknesses - Challenges & constraints of testing 👇🏻 @christombs71 & @samwarburton_

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SW7 Academy

@SW7Academy

10 months

Sam’s top 10 muscle building exercises 👇 1) Sled 2) Bulgarian Split Squat 3) BB Hip Thrust 4) Squats 5) DB Chest Press 6) Landmine Viking Press 7) Weighted Press Ups 8) Chin Ups 9) BB Prone Row 10) Single Arm DB row What would yours be? 👀 Comment below 👇

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SW7 Academy

@SW7Academy

9 months

Stop scrolling between sets. Here’s how long you should be resting: - Strength & Power 3-5 mins - ⁠Hypertrophy 1-2 mins - ⁠Muscular Endurance up to 1 min - ⁠EMOM - depends how hard you work!

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SW7 Academy

@SW7Academy

2 years

Protein Pancakes 😋 - 2 scoops pancake mix - 75ml water - 200g 0% fat Greek yogurt - 50-100g berries - 10g honey You’re welcome!! #proteinpancakes #nutrition

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SW7 Academy

@SW7Academy

11 months

Over the last 25 years, here’s the 2 biggest mistakes people are making, when looking to achieve their fitness goals. 1: Not having a plan. 2: If they do have a plan, not being patient and consistent enough to realise the results of the plan. The take home: HAVE A PLAN

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SW7 Academy

@SW7Academy

1 year

Awesome to kick off our elite rugby S&C programme with @EmbleyHampshire . A pleasure to work together and cannot wait to see the athletic development amongst their pupils 🙌

Embley

@EmbleyHampshire

1 year

We welcomed @SW7Academy to launch our new elite #rugby coaching programme! 🏉 Our new partnership will develop our students with a bespoke programme 🏋️ For the launch they enjoyed an engaging session and Q&A with @samwarburton_ and #SW7Academy ! 👏 #theembleyway #sport #romsey

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SW7 Academy

@SW7Academy

3 years

How to train your back with 10 exercises using just bands! 🔥 Hit the link 👇💪 Bands from @aperformanceltd

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SW7 Academy

@SW7Academy

2 years

Most gyms out there will have all you need. We can provide swaps for you also. If you train at home, then squat rack, barbell, dumbbells (with reasonable weight) and some resistance bands (they’re great cable replacement) and you should be gold! 🔥💪

Dynamitewright

@stephenwright83

2 years

@SW7Academy Do you need to be a member of any specific gyms?

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SW7 Academy

@SW7Academy

2 years

How important is Rest & Recovery and their modalities? Check out our blog posts below 🙌

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SW7 Academy

@SW7Academy

2 years

Deadlift Tips! Athlete friendly and injury prevention should be at the forefront of a coaches mind when programming deadlifts for concurrent training 🙌🔊👇🏻

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SW7 Academy

@SW7Academy

2 years

Explosive Push Up. Great exercise to develop power in your chest. How high can you go? Perform, and tag us 👊💪 @canterburyNZ

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SW7 Academy

@SW7Academy

3 years

SW7 Academy is an online training app created by @samwarburton_ and his PT and training partner. Visit to find out more - also - 10% off for January 🙌👊💪

SW7 Academy - Athlete and Body Workout Plans

SW7 Academy delivers top quality rugby player and body composition workout plans. Perfect for anyone wanting to get bigger, stronger or leaner.

www.sw7academy.com

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SW7 Academy

@SW7Academy

2 years

@davecarolan @christombs71 Thank you Dave!

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SW7 Academy

@SW7Academy

3 years

Physio Friday 🙌 Tips on how to improve your Shoulder Prehab and in particular - Dumbbell Swimmers 💪 Shoulder Prehab Plans available here👇:

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SW7 Academy

@SW7Academy

8 months

Looking forward to it! @therugbytrainer 🔥💪 🏉

Ben John

@therugbytrainer

8 months

Is there anyone training in Cardiff Centre tomorrow? I'm visiting as I'm filming with @SW7Academy on Wednesday. I'll pop by 👊

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SW7 Academy

@SW7Academy

2 years

@TwitterSupport hi, another account I had has somehow been hacked and email and password has been reset. This happened nearly a week ago without any response from twitter on email. Account is @samwarburton_ . Please can you advise. Thanks

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SW7 Academy

@SW7Academy

2 years

@TudorKnight @samwarburton_ @autumnnations @sageuk It did, but was off the scale!

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SW7 Academy

@SW7Academy

11 months

Myth busting!! It’s a 2 minute read, but NO, you don’t need 60 minutes to have an effective training session

Sign Up | LinkedIn

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SW7 Academy

@SW7Academy

1 year

@christombs71 @PughRichardpugh @RugbyOffload10 Awesome work! 🙌🔥

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SW7 Academy

@SW7Academy

2 years

Episode 1 of the SW7 Academy Podcast. Elite Behaviours. This episode is what most youngsters need to hear about reality of success. @christombs71 & @samwarburton_

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SW7 Academy

@SW7Academy

11 months

To celebrate the Rugby World Cup Final, we’re having a sale. Jump on board the gain train and use code RWCFINAL at checkout.

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SW7 Academy

@SW7Academy

3 years

@JamesEgan88 Absolutely - website in the link in our bio 💪😊

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