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.

Ulster legend John Cooney pops into the Waterfront Hall studio fresh off the plane from France, and straight away it's clear pre-season hasn't quite kicked in yet — he reckons he's put on five kilos on a diet of Ulster fries and Guinness.

On this week's show, John joins us to talk life in France, from butchering the language mid-training-drill to not understanding a word of changing-room banter. We get into how he became one of the URC's best-ever kickers almost by accident, the mental tricks he's nicked from Kobe and Steph Curry, and the flat tyre that nearly cost him his Ulster career before it started. Plus his Ireland heartbreaks, the funniest man in the dressing room, and some proper advice for his younger self.

Recorded at the Waterfront Hall, co-created with the Waterfront's podcast studio. Find full event listings at waterfront.co.uk.

What happens when the final whistle blows on a professional rugby career?

This week, former Ulster favourites Dave Shanahan and Andrew Trimble join the podcast to reflect on life after rugby, dressing room culture, career highs and lows, and the challenge of moving on from the game that shaped their lives.

From hilarious tour stories and changing-room characters to serious conversations about identity, retirement and finding a new purpose, this is an honest and entertaining look behind the curtain of professional rugby.

Plus, Dave discusses his Ulster career, embracing the impact role, and why he's excited for what comes next.

🎙️ Plenty of laughs, great stories, and a fascinating insight into rugby beyond the pitch.

From growing up in Zimbabwe to winning Premiership titles, a European Cup, and lifting trophies with Exeter Chiefs, Dave Ewers joins Stand Up: An Ulster Rugby Show to reflect on a remarkable rugby journey.Dave opens up on leaving home as a teenager, the rise of Exeter, life at Ulster, his spell with the Stormers, retirement struggles, and the possibility of one final chapter with Zimbabwe at the Rugby World Cup. Plus, plenty of stories from the changing room, the famous Exeter culture, and some quick-fire questions to finish.🎧 Available now on YouTube, Spotify and wherever you get your podcasts.

Former Ulster and Ireland winger Craig Gilroy joins the Stand Up team to reflect on a career that brought unforgettable highs, devastating injuries, and some of the biggest moments in Ulster Rugby history.

Craig opens up about retirement, life away from the game, the try at Thomond Park that still gets talked about today, and the move to Exeter that nearly happened.

An honest, funny conversation with one of Ulster Rugby's most popular players.

Ireland international and former Ulster player Brittany Hogan joins the Stand Up Ulster Rugby Show live at the Waterfront Hall alongside Gareth Steenson.

Brittany reflects on her journey from Ballynahinch RFC to representing Ireland on the international stage, discusses life at Sale Sharks, the growth of the women's game, Ireland's Six Nations campaign, beating New Zealand, and what the future holds for rugby in Ireland.

She also opens up on the sacrifices required to reach the top level and the community that rugby has given her throughout her career.