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Are You as Fit as the Wallabies?

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They are some of Australia’s best sportsmen, dedicated to taking the field every Saturday to battle it out against the world’s best. Their training schedule is intense, their travel schedule is hectic and their focus on recovery is impressive. We spoke to Head Strength and Conditioning coach Hayden Masters to work out how fit these guys really are. Find out how you measure up to them. You could be as fit as the Wallabies if:

Your week revolves round movement

For this rugby team, their week starts immediately after the game and they fill every day with some form of movement. Hayden explains: “Recovery is the focus and over the next 48 hours it’s the most critical element of our performance for that period. We do strength training in the gym on Mondays and Tuesday, along with our field requirements. Wednesday is a training-free day but that doesn’t mean a day off. Wednesdays mean massages, physio treatment and anything recovery focused. Thursdays, we ramp it up for game time, and then we play on Saturday night.”

Wallabies rugby team in training

You vary your training schedule

Doing the same workouts every day can lead to your training becoming less effective over time, so the Wallabies mix it up. “When we are on the field,” says Hayden, “we train anywhere from 45 minutes to two hours depending on the day and time of the week. In the gym, we usual lift for 40 minutes with lots of mobility and movement skills included.”

You’re not afraid of a little hard work

Throughout the week, the Wallabies players face many challenges but according to Hayden the “hardest part of training, but also the most rewarding, would have to be the live contact sessions. These are at 100% game speed and you have to be really focused on what you are doing.”

Wallabies rugby team before a match

Recovery is king in your training schedule

The importance of recovery cannot be underestimated and it is critical to the Wallabies training schedule. “Recovery is usually ice baths and mobility, and we spend a lot of time using rollers and trigger balls to get us moving well.”

The role of recovery becomes even more important when the team travels for a fixture. “Recovery from travel fatigue and jetlag is especially crucial,” explains Hayden. “Our trainers have us out in the daylight at certain times, so we can do a mountain of movement work to get us back into sync with the time zone we are in, so we are ready to hit the field!”