Gareth Steenson and Peter Lockhart sit down for a chat about what Ulster should be focusing on during pre-season ahead of the new campaign.

From managing the season in blocks and keeping players fresh, to improving tackle technique and bringing back the maul, we look at some of the key areas Richie Murphy and his coaching staff will be working on.

Recorded at Hearth Pub, Ballyhackamore.

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This week on The Stand Up, Ulster Women's Player of the Season Niamh Morley joins the podcast to tell one of the most unique stories in Irish rugby.

After more than two decades playing Gaelic football with Armagh, Niamh made the switch to rugby after the pandemic and hasn't looked back. She reflects on earning her first Ulster cap, battling back from a third ACL injury, and why representing Ireland remains her biggest ambition.

The team discuss the challenges of changing sports later in life, how skills from Gaelic football have helped her thrive on the rugby pitch, the growth of the women's game, and why hard work has always been at the heart of everything she has achieved.

Niamh also opens up about balancing elite rugby with teaching, the importance of role models, and what she hopes to leave behind for the next generation of Ulster players.

What made Ulster Rugby such a force in the early years of professionalism?

This week, former Ulster Head Coach Alan Solomons joins the podcast to look back on one of the province's most successful eras, sharing the philosophies and leadership principles that helped turn Ravenhill into one of the toughest places to play in Europe.

From building a formidable pack and creating a winning culture to developing future stars like Tommy Bowe, Neil Best and Roger Wilson, Solomons reflects on his time in Belfast, why Northern Ireland became home, and the values that have shaped his coaching career across the world.

Plus, he discusses the modern game, where he believes Ulster can improve, and why integrity, honesty and putting the team first remain the foundations of any successful side.

🎙️ A fascinating insight into leadership, culture, and the legacy of one of Ulster Rugby's most influential coaches.