Rugby World UK – August 2019

Q

ACCORDING TO James

Morehen: “Professionals

and weekend players get

caught up at the service

stations and at airports” when it comes

to food. The nutritionist adds: “For the

same price as a big meal, you can get

pretty decent stuff from the services.”

So he has some top nutritional tips for

those clocking up the miles to get to

pre-season training or away matches.

On the way, Morehen recommends

fresh fruit and milk or chocolate milk, and

he would look for a chicken wrap – even

a Subway with low-calorie sauce, loads

of lean, white meat and, of course, salad

and veg on a six-inch sub. A post-match

jacket potato with tuna is also a win.

He says of post-exertion: “You can opt

for a chicken salad with more fruit and

veg for recovery. I’m seeing more and

more of the Leon chain, which tries to

be more healthy. Even at McDonald’s,

a chicken wrap with a fruit bag and milk

works. Fast food can be made healthy,

it just comes down to discipline!”

Another way to add zip to your game

is by doing our speed-enhancing gym

exercises from the guys at Performance

Pro gym (far right). And Tom Farrow –

head of S&C with England men’s sevens

and director of Areté Performance –

gives advice for speed enhancement

in our Q&A. His core advice?

“The best way to get good at something

is to do that thing!” he says. “Too many

people look for some secret trick or

piece of equipment to help them when

they would get 90% of the development

they needed by just sprinting.”

For more information, check out

arete-performance.com or contact

them at [email protected]

“Fast food can be made

healthy, it just comes

down to discipline!”

1

MOVE

EAT WELL ON

THE RUN

WHAT YOU SHOULD BE DOING THIS MONTH...

BOOTCAMP

Running hard

Sam Whitelock, the

All Blacks second-row

Now that the rugby tracks are harder, do you

have any top sprint tips that we could use?

A

Firstly, sprint, writes Tom Farrow. For acceleration, use

distances up to 30m. For top speed, use 40-60m.

Have lots of rest after reps and once you feel fatigued

to the point speed drops off , stop. Next, train heavy and light

in the gym. Any jumps involving signifi cant fl exion of knees

and hips infl uence acceleration. Lighter and repeated jumps

with short contacts with the ground infl uence top speed.

Lastly, gym work must come after sprint sessions and allow at

least a day’s recovery between speed and heavy leg sessions.

WORDS

Alan Dymock.

PICS

Getty Images & Dan Gould