MATT’S TRAINING REGIME
My training programme was based on the one Robin uses with the players at the Cardiff Blues but tailored slightly to my schedule.
I had to continue my day job as a journalist and I wasn’t playing in matches on the weekends.
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). Relatively basic exercises but a real blow-out. These are responsible largely for the fat loss I saw.
■ Evening: 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). TUESDAY ■ 6am: Interval training. This follows the same principles as Assault Concept but I put my own stamp on it and trained alone. ■ Evening: Upper body weights
WEDNESDAY
■ Recovery/mobility day to give my body a chance to have a breather. Stretching sessions limbered my body up and regenerated my body for the next few days of training. THURSDAY ■ 6am: Power session: Explosive, dynamic movements and a quick four-exercise circuit to finish. This is all geared to improving the kind of power I could exert. ■ Evening: Off-feet conditioning session:
Conditioning that doesn’t involve running, giving your joints a rest from all the pounding. Largely involves the rowing machine, stationary bike and ski ergometer. FRIDAY ■ 7am: Assault Concept class ■ Evening: Upper body weights – Hypertrophy focus, geared towards inducing muscle growth. SATURDAY ■ Game replacement session: Done with members of the Cardiff Blues squad that
aren’t playing that weekend. A number of sprints of varied distances, times and intensities to replicate what they’d do in a game. SUNDAY
■ 11am: Mobility class: This class with Cardiff Blues recovery and mobility expert Richard Hughes involves controlled stretching and mobilisation exercises to regenerate the body for the next week of training, taking a full body approach to addressing factors that inhibit movement and performance. This came just in time.