Moray Low
skills in the morning and combat condi- tioning in the afternoon. Wednesday is the same as Monday. Thursday the same as Tuesday. On a Friday we do weights in the morning followed by conditioning games in the afternoon.
M&F: Is combat conditioning new? RF: We have done it before but not as much as now. It’s about being able to push yourself to be relentless using drills focusing on the contact elements from the game and it mixes the training up.
Ryan Grant
teams and very much felt the benefit of it. I wasn’t involved in the last five matches for my club side Edinburgh. I was still training but no rugby, contact or scrummaging. So it was purely recovery, strength and conditioning.
M&F: Sean, you are a back and Ross, you are a hooker. How has your training varied? SL: At the moment I can safely say, thank God I am not a forward. The forwards are getting worked really hard. I mean it is tough in general but as an example this time last week we were training on our speed work, which is surprisingly tough and we had finished. We looked over and saw the forwards still hard at it. Quite rightly, too! We did go over to cheer them on and the look on their faces said it all.
132 MUSCLE&FITNESS
RF: For me being in the ‘tight five’ the focus has been on collision fitness: rucking machines, scrummaging, shuttles and wrestling—all with intense bursts.
M&F: Is your training beginning to cross over now as the backs get bigger and stronger and the forwards more skilful and faster? RF: Certainly in the gym there is more crossover but in the games you can’t really see that. When the backs get the ball they really fly. The forwards just have to be able to repeat the heavy tasks over and over again for a full 80 minutes.
M&F: Ross, how is your week set out? RF: Mondays is weights in the morning followed by some skills practice. In the afternoon it is conditioning. Tuesdays are
M&F: How have your diets changed in camp? SL: We are working with a great nutrition- ist who has given us an outline of what to take and when. I start the day with breakfast of an omelette or scrambled egg made from three whole eggs and two egg whites, some toast and probably a protein shake and coffee. Lunch at the ground varies from day to day but is always healthy. So we would maybe have weights in the morning and then a couple of hours break to feed up and rest. We have a sleeping room and you may even find the forwards that were training early this morning snoozing there now. Some of the squad are staying in serviced apartments and we have all been given a massive meat pack, consisting of steaks, pork and chicken breasts, which I make a meal from each night and I may have another protein shake before bed. RF: I usually start the day with some toast and peanut butter and then a protein shake when I get to the gym. Lunch will be some sort of meat with sweet potatoes and veg. After training Rich, the nutritionist, sorts out supplementation. Dinner at night is similar.
M&F: What supplements are you taking? SL: I am sharing an apartment with my brother (fellow Scottish international Rory Lamont) and the kitchen in our apartment is like a pharmacy! We have whey, casein, BCAAs, glutamine, fish oils, ZMA, multi- vitamins and that’s just for me. There is nothing that you cannot get from normal food but when you are training it is so much easier to pick up a shake.
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