With the Lions last test against New Zealand this morning we give you an insight to a professional rugby players nutrition and exercise plan! Can you repeat it and #MakeItHappen
Below gives you an exercise plan for the week alongside two separate diets for training and match days.
Monday:
Weights day
Back squat-4×10*
Pull ups (Overhand grip)
Lunges-3×12
SA Chest press-3×12*
Shoulder press-3×12
Bicep curl-3×12
V-sits-3×20
Plank-45secs
Tuesday: Row day
1km: Easy row
10x100m (20s rest in between)
2mins rest
10x250m (30s rest in between)
2mins rest
10x100m (20s rest in between)
Wednesday: Weights day
Front Squat-3×8
Chin ups-3×10
Step-ups (to bench)3×10
SA row-3×12
SA Jammer press-3x10
BB half moon-3×12
Sit-ups-3×20
Side plank-3x30
Thursday: Row day
1km: Easy row
5km: Time trial
Note average time
Friday: Weights day
Deadlifts-4×10
Press-ups-4×20
Military press-3×10
TRX row-3×10
Glute ham raise-3×5
Walking lunges-3×16
Plank-3x45secs
Leg Lowers-3×12
Coupled in with the above would be the following example Rugby Skills/Training Sessions:
Tuesday/Thursday - Squad Training
Saturday - Match Day
Sunday - Pool Recovery/Recovery
Nutrition: Diet Plan example:
Training Days:
Breakfast
Large bowl of ActiVeman + 4 dates+ water.
Serve with 1/2 cup natural yoghurt, a tsp of honey and a small handful of walnuts.
or
100g unsweetened muesli + 250ml skimmed milk
and/or 2 slices granary bread (toasted) with natural peanut butter
250ml fresh beetroot and carrot juice
Tea/coffee
Mid-morning
Sandwich made with granary bread + olive oil based spread with lean ham/chicken or tuna 250ml
250ml fresh fruit juice
Lunch
Sandwich made with granary bread + olive oil based spread with lean ham/chicken
or
large mackerel fillet 100g mixed nuts & seeds
Mixed salad
Low fat, low sugar yoghurt
250ml fresh fruit juice
Mid-afternoon -2-3 oatcakes with low fat soft cheese
100g mixed nuts & seeds
Item of fruit
250ml fresh fruit juice
45 minutes pre-training
2-3 oatcakes with low fat soft cheese
During training
Sip water with BCAA Powder
Immediately post training
Whey Better, Creatine and L-Glutamine
Evening meal
Lean fillet steak or chicken breast or fish + herbs to taste.
Boiled new potatoes or basmati rice or dry roasted sweet potatoes
Loads of vegetables
Low fat, no added sugar yoghurt
250ml fresh fruit juice
Mid-evening
100g cottage cheese / low fat natural yoghurt
Banana
Small handful mixed nuts & seeds
250ml fresh fruit juice
Match Days:
Breakfast
Large bowl of ActiVeman + 4 dates+ water.
Serve with 1/3 cup natural yoghurt, a tsp of honey and a small handful of walnuts.
or
75g unsweetened muesli + 250ml skimmed milk 250ml fresh fruit juice
Tea/coffee
Snack
4-5 oatcakes or rye crispbread with low fat soft cheese
or
2 slices granary bread with natural peanut butter or hummus
Banana
Early lunch
120g chicken breast
or
140g fish
100g brown basmati rice
or
100g wholewheat pasta
Medium serving of vegetables / salad
Half time
1-2 oatcakes
Sip 100ml water with an Oral Rehydration Solutions
Immediately post match-Whey Better, Creatine and L-Glutamine
Main Meal
Lean fillet steak
or chicken breast
or fish
+ herbs to taste
6-7 boiled new potatoes
or
100g basmati rice
or
100g couscous
or
large dry roasted sweet potato
Loads of vegetables
Low fat, no added sugar yoghurt
250ml fresh fruit Juice
Evening snack
2-3 oatcakes with low fat soft cheese
100g mixed nuts & seeds
Item of fruit
250ml Fresh beetroot juice
1 hour pre-bed
100g cottage cheese / low fat natural yoghurt
Banana
Small handful mixed nuts & seeds
