Just wanted to drop a line to everyone on RuggerSpace especially my friends. I should have some fresh interviews coming your way soon so stay tuned.

 

 

Thanks

 

Hey everyone this is the first interview of many in the new interview section of RuggerSpace. We are looking forward to many more in the upcoming weeks and months. This interview is with David Williams the strength and conditioning coach of USA Rugby. If any RuggerSpace members have suggestions of who they would like to see interviewed next, please leave a comment and let us know. It can be anyone you find interesting in the rugby world. Don't worry we will have interviews from players and coaches from around the world.

Interview Questions

Check David Williams out at USA RUGBY

1) Have you ever been to www.RuggerSpace.com, and if so what do you think of our community website for rugby players and fans?

I have been to your site just briefly, but from the little time that I spent looking over ruggerspace.com, I have to commend you on this site. A community website for players and fans of rugby is such a noble concept. If only I had more free time at work, I could look around more thoroughly.

2) How long have you been playing rugby, and what is your fondest memory of being a player?

I have been playing rugby since the age of 7 for Bath mini rugby club, following in my brother’s foot-steps. Fondest memory is winning my first caps for the 7’s team in Hong Kong and my full Eagles cap in the Super Powers cup, winning 2 National Championships with the Boston Irish Wolfhounds and every time I step on the pitch playing a sport I love.

3) What are a few of the best training regiments Rugby players can do during the off-season to get ready for their season?

I get asked this question a lot. The joy of my job is that there isn’t 1 single best way to prepare an athlete. I have my opinions and philosophies about the make up of an International rugby player’s strength and conditioning program to best prepare him. It all depends on the training age of the athlete, how long he has been in a structured training program basically, as this will dictate the program he is going to be put on. As you cannot miss steps in the training program, as it will lead to injury and poor technique and loss in strength and power development for the major lifts.

You have to develop a solid strength and conditioning base prior to moving too more advanced techniques for developing power and speed. The off-season is a great time for developing a base of conditioning and strength. Building an aerobic base is crucial for the anaerobic development you will do towards the end of the off-season going into pre-season and in-season conditioning drills. You do not need to hammer the roads at all, swimming, trail running, biking and rowing are great alternatives and more interesting. If a player needs to put weight on, the off-season along with a great nutritional strategy is the perfect time for this to be accomplished. I am a believer in full body lifts as you use your whole body when playing and not body building split routines. You have to train movements and not muscles. Free weights are much more beneficial than machine weights for overall development.

4) How important is diet and exercise during a rugby season?

Nutrition is a huge part of an athlete’s preparation and often overlooked. Proper nutrition ties all the training parts together to maximize the individuals potential. All National team players are monitored on a weekly basis for their nutritional and training habits after setting them up on a plan. We are looking for regular food intake during the day to maximize and recovery from their training and playing programs, as this will allow for a more productive next training session. Gains in training can be made in the in-season period so making people push themselves is key depending on the individual’s goal. Players have to know when their body is getting run down and ease back from training as the goal is to be as effective as possible in the weekend’s game. Training during the in-season period will keep the player strong and reduce the chance of injury.

5) How many hours a week, beyond practicing, would you recommend rugby players spend on strength and conditioning?

 

This depends on their situation and life basically. Definitely 2 full body lifts a week, 1 anaerobic conditioning session and a speed session as well. The higher level/desire of the athlete the more he should perform.

6) Who is your favorite rugby player?

Currently Bryon Kelleher, fast, aggressive and great at what he does.

7) How are the Eagles looking for the RWC?

The Eagles are looking great for the RWC. A comment was made to me after the NA 4 game this past weekend regarding the players from last years Churchill Cup to now. The physical shape of the boys has changed tremendously and will continue to improve through out the year. The skills camp in San Diego was invaluable at the start of the year. All the boys are training hard and we will only improve as the year goes on.