How to Turn a Loss into Grand Slams

One of my clients was in the company of Warren Gatland,

Wales' successful coach here in (sunny!) Dublin last
week at a non-rugby related event.

It was refreshing to hear the candid honesty from a guy who
is a genuine rugby nut - through and through.

My collegue asked him:

"How much time do you spend with the players"

"Not much"

"Eh?

"We get together on Monday - hit the gym with short and intense
sessions and then spend the rest of the day on mental rehearsal and
tactical preparation. Tuesday we meet up. Have two very intense
sessions of 45 minutes and then guys go home untill Thursday"

Take Home Message:

1) Never sacrifice quantity over quantity. As a coach you had better
be in a position to justify going over 1 hour for your rugby fitness
training sessions Most coaches simply do not plan their rugby
fitness sessions.

2) Elite level rugby is in training above rugby match intensity.
If you hit the gym go with purpose and a plan get out in under the
hour. Your rugby fitness will match your intensity. Train hard..

3) Success leaves clues.

Post Rugby Workout Nutrition

The Window of Opportunity!

Post workout nutrition or 'what you fill your face with after a match/gym/session' is crucial to success. It can mean the difference between winning and losing.

Why?

a) Speeds up recovery
b) Builds Muscle
c) Burns Fat

And who doesn't want all the above?

If you are above 10% Body Fat for Men and 14-16% for women then untill you reach those levels use this formula for your Post Workout Shake:

a) Whey Protein 25g for Women / 40g for men
b) Glutamine 10-15g

For those who are lean then adding Carbohydrate in the form of Fruit Juice, Banana, Maltodextrin will help

a) Whey Protein (as above)
b) Glutamine
c) Carbohydrate (3:1 - Carbohydrate: Protein)

Load her up and get it down!

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