Stand Up: An Ulster Rugby Show

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. Subscribe for more Ulster Rugby discussion, interviews and analysis from Stand Up: An Ulster Rugby Podcast.

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.

The Stand Up Ulster Rugby Alternative Awards are here.Dan Humphreys joins Gareth and Peter to hand out some of the awards that really matter. From fan favourites and try of the season, to young player of the year, unsung heroes and some completely made-up categories that probably shouldn't exist.🏆 Awards include:Werner Kok Fan Favourite AwardTry of the SeasonBest Bit of BusinessYoung Player of the YearGlue Guy AwardSchools & Women's Game Players to WatchPlus a selection of completely unofficial Stand Up awardsAudio versions of every episode are available wherever you get your podcasts.

his week, we’re joined by former player Paddy McAllister to unpack Ulster’s painful Challenge Cup final defeat in Bilbao.Was Montpellier simply too strong, or did Ulster miss an opportunity? We get into the reality of the conditions, the physical battle up front, the impact of missing key players, and whether this season should be viewed as progress or disappointment. We also look ahead to what comes next for Ulster — recruitment, squad depth, the challenge of competing financially, and why this young group could still be building towards something special. Plus, Paddy reflects on his own career, moving away from Ulster, and the lessons young players can learn from big-game experiences.If Ulster are to get back to the top table of European rugby, where does it start?

31,000 fans, three home wins, and a team full of confidence — Ireland Women’s rugby feels like it’s building something special.This week, we’re joined by Ireland Women’s coach Gareth Steenson and journalist Issy Todd to react to Ireland’s emphatic win over Scotland, a record-breaking day at the Aviva Stadium, and what this Six Nations campaign says about the direction of the team.From the atmosphere created by 31,000 supporters and the rise of the ‘Green Wave’ to standout performers, growing competition for places, and why this young squad feels different, we look at the momentum building around Ireland Women’s rugby.We also get into what comes next — pathways, player development, the Celtic Challenge, growing crowds, and why this could just be the beginning for a side that looks ready to keep pushing forward.

Ulster are one game away from silverware. Ahead of a huge Challenge Cup final in Bilbao, we’re joined by French rugby expert James Harrington to break down exactly what Ulster are up against when they face Montpellier. We react to Ulster’s injury concerns heading into the final, the challenge Richie Murphy’s side faces against one of France’s form teams, and whether this young Ulster squad can rise to the occasion on the biggest stage. We also get the full Montpellier cheat sheet, from their huge, physical pack and brutal set-piece to the danger men Ulster fans need to know about, including Ali Price, Tom Banks and a side that has quietly become one of the most effective teams in France. Plus, James gives his verdict on where Montpellier are vulnerable, what Ulster need to do to win in Bilbao, and his prediction for the final.

Ulster’s season comes down to one game. Ahead of a huge Challenge Cup final against Montpellier, former Ulster and Ireland centre Luke Marshall joins us to break down where this Ulster side really is, and where it could be heading. We react to Ulster’s defeat to Glasgow, Richie Murphy’s selection calls, and what the performance means heading into a massive showdown with Montpellier in Bilbao, with Luke giving his take on how Ulster can get the job done. We also get into the rise of Ulster’s academy talent, why this current crop of young players feels different, and the impact players like Jude Postlethwaite, Zac Ward and Jack Murphy have had this season as the province looks to build something for the future. Plus, Luke reflects on his own Ulster career, life after rugby, the pressure of big European weeks, and what it was really like coming through the system at Ulster.

This week, we’re joined by legendary rugby commentator Mark Robson for a deep dive into Ulster Rugby’s season, the evolution under Richie Murphy, and whether this side can finally deliver silverware. From the dramatic Stormers finish and the Nathan Doak controversy to Ulster’s new attacking identity, Jude Postlewaite's potential, Jack Murphy’s development, and the challenge of balancing Europe with a huge URC run-in, this is a proper rugby conversation with one of the game’s most recognisable voices. We also get into Mark’s broadcasting career, frustrations with TMO and TV directors, why Ulster are simply more enjoyable to watch again, and what success this season could mean for the province moving forward.

On this episode we discuss the Stormers clash, with Angus Bell returning, squad depth being tested, and predictions for another huge night at Ravenhill.

This week, we sit down with the CEO of Ulster Rugby, Hugh McCaughey, for a deep dive into the province's future.From long-term squad development and building depth across every position to the realities of ticket pricing and competing in the URC, this is a rare look at how the club is run behind the scenes.We also get into the CEO’s appointment, how the role evolved from interim to permanent, and the long-term vision — with plans that could take 4–5 years to fully embed.If Ulster are to return to the top end of the game, this is where it starts. Join us on Patreon for more content and exclusive access! patreon.com/thestandup

The brand new Stand Up: Ulster Rugby Show launches today. I’m hosting it alongside Gareth Steenson, and for episode one we’re joined by Ulster legend Alan O'Connor. We get stuck into Ulster’s young side and their brave defeat to Munster Rugby, hear the opposition view from Munster man and journalist Pat McCarry, and look ahead to a season-defining semi-final against Exeter Chiefs this Saturday. We also catch up with Al on what he’s up to now. If you’re into Ulster rugby, this is for you.

New episode of the Red Hand Pod: Sorry for the delay on this one but better late than never!

Ulster beaten 26–19 at home to Connacht… not exactly what anyone had planned for a night at Ravenhill. Dan is joined by Fergus and Nathan to chat through it all. Where it got away from Ulster, the moments that swung it, and the bits that probably had everyone in the stands scratching their heads. There’s a bit of frustration, a bit of perspective, and the usual honest chat on where things are at.

Ulster undone by Peel as Scarlets provide banana skin The Red Hand - The only Ulster Rugby podcast - is back and this time Dan is joined by Sunday Times Rugby correspondent, Peter O’Reilly