Brendan McBirnie
Bio
My love for fitness and sport started at a young age and by the age of nine I was playing football, tennis, cricket and doing cross-country. In secondary school I fell in love with rugby and never looked back. With rugby being such a physically demanding sport that requires speed, strength and power, I started devoting some time to strength training until I was attending the gym most days with like-minded rugby players.
My academic focus at school was science and biology, particularly relating to the human body and how it functions. When it came to selecting a university degree I naturally chose B.Sc Sport Science, where I majored in human physiology and biochemistry.
What Do I Do?
After completing my honours in Sport Science I partnered with my old athletics coach and we built a small private gym with the main aim of providing sportsmen and women with structured training plans or rehab programs.
While all accommodated for a range of different sports conditioning, my particular interest was rugby conditioning. Rugby is such a unique sport requiring size, speed and agility. It encompasses all training methods and also requires a good understanding of periodisation, which was another interest of mine. Understanding periodisation and how the body responds to stress formed the basis of our training philosophy at the gym.
I now don’t play rugby anymore, but I am still an armchair coach. My training has shifted to focus mainly on trail running and regular strength training to maintain my fitness.
Qualifications
- B.Sc (Hons) Sport Science, Sports and Exercise – University of Johannesburg
- CSCS – International Sports Sciences Association College of Exercise Science
- Certification in Periodization – Training for Sport
- Rugby Coaching Level 2 – World Rugby
Author Blogs
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How to Squat in a Power Rack
Squatting is one of the best exercises you can do for leg strength. If you don't have a dedicated squat rack, you can use a power rack! -
Kettlebells vs Dumbbells
Kettlebells and dumbbells are mainstays in the gym, but what equipment is best for your training? -
Every Pull Up Variation You Should Be Doing
Have you mastered the pull up? Take your upper body workout further with these 20 pull up variations. -
If I Don't Train to Failure, Am I Wasting My Time?
Training to Failure refers to the number of reps you complete until you can't continue. But is it overrated? -
How to Spot Your Gym Bro
Do you know how to spot someone at the gym? Do you know how to lift safely in your home gym? Find out here! -
Pallof Press Variations
It is important to train anti-rotational movements to maintain core strength. One of the best anti-rotational exercises is the pallof press. -
What is a Pyramid Set?
Stuck in a rut at the gym? A great option to revive your training is to implement pyramid sets into your routine. -
Train Like Max Whitlock
Do you have what it takes to be a gymnast? Max Whitlock is a 3-time Olympic Champion, and he takes us through his extreme training regime. -
T-Bar Row - Rowing to a V
Want to get a muscular V-Shaped back? Find out how to do it by incorporating T-Bar rows into your strength training. -
Aesthetic vs Functional Training
Not all training is equal. This is especially obvious when we look at aesthetic and functional training protocols. -
The Power of Jumping
Have you ever seen a skinny sprinter? I am guessing that the answer is no. So why is that? Find out, right here. -
20 Best Landmine Exercises
Have you used a landmine yet? Find 20 fantastic strength-building landmine exercises to challenge you, right here!
