9/9/2023 0 Comments Endurance fitness swansea ma![]() This is all geared to improving the kind of power I could exert.Įvening: Off-feet conditioning session: Conditioning that doesn't involve running, giving your joints a rest from all the pounding. Thursday - 6am: Power session: Explosive, dynamic movements and a quick four-exercise circuit to finish. Stretching sessions limbered my body up and regenerated my body for the next few days of training. Wednesday: Recovery/mobility day to give my body a chance to have a breather. This follows the same principles as Assault Concept but I put my own stamp on it and trained alone. These are responsible largely for the fat loss I saw.Įvening: Lower body weights - focus on speed and moving the bar fast (Robin wasn't always concerned if it wasn't moving quickly, as long as I was showing an intent to be as explosive as possible). Relatively basic exercises but a real blow-out. Monday - 7am: Assault Concept (high intensity interval training): Interval-based conditioning in a group environment, working through around eight stations for varying times (for example, circuits of 30 seconds on, 15 off, then 40 seconds on, 20 off). I had to continue my day job as a journalist and I wasn't playing in matches on the weekends. My training programme was based on the one Robin uses with the players at the Cardiff Blues but tailored slightly to my schedule. My fitness watch had my heart rate peaking in the 190s during one session. I'm comfortable lifting weights but I wasn’t ready for the off-feet conditioning sessions in the evening. But while, for players Fridays would be lighter days (if the game was on Saturday) I ploughed on through morning conditioning sessions and evening upper body workouts. ![]() Heavy lifting sessions came at the start of the week, Wednesdays were a day off for mobility. But otherwise, Robin made damn sure I wasn’t missing out by altering my schedule while following the same principles that he uses at the Blues. ![]() And there was no game for me on a weekend. In preparation for this training, I’d started going to the gym five times a week (up from my usual three) but now I was about to up it to 11 sessions a week.įor my own safety, I couldn't take part in the contact sessions that rugby players go through. But on day one, I banged 300mg of caffeine – in the form of PAS’ Game Ready – down my throat at 5.15am. I’ve never been one for working out early in the morning. In this article, I'll break down what I ate, how hard and when I trained, how I recovered, what supplements I took and how my body changed in a short period of time. Aggravated a hernia I didn't even know I had and I'll now require surgery.Dropped body fat and saw my body change before my eyes.Had serious mood swings and found myself snapping at colleagues.Required weekly sessions with a physio to help my body bounce back from a number of niggles.Stopped seeing food as a source of pleasure and began to view it purely as fuel.Saw my social life become non-existent as the training and dieting consumed my life.Did 11 training sessions per week, usually including one at 6-7am and another in the evening. ![]() Took 10 different supplements every day - the exact ones taken by Wales' top rugby players.Increased my daily calorie intake to around 2,480.Followed a diet designed for Sam Warburton (portions were adjusted for my body size). ![]()
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