Training with the Dragons: Bench-presses in the garage, sled-runs through flocks of chickens and roping in girlfriends to help with passing drills, how Wales’ stars have been keeping fit in life under lockdown
- Sportsmail have gained an exclusive insight into four of Wales stars’ regimes
- Wayne Pivac’s star men have been using different methods to try and keep fit
- Gareth Davies is combining fitness, skills and rehabilitation on a sore groin
- In Llantwit Major – Josh Navidi, 29, has to avoid chickens during outdoor sprints
If Wales’ dragons are to breathe fire when rugby returns then lockdown life cannot be lazy.
So whether it is bench-presses in the garage, sled-runs through flocks of chickens, or roping in their girlfriends to help with passing drills, Wayne Pivac’s Wales stars are trying to keep fit.
And Sportsmail have gained an exclusive insight into four players’ regimes, as we show you what Josh Navidi, Gareth Davies, Dillon Lewis and Elliot Dee are up to at home.
Josh Navidi avoids the family chickens during his outdoor sprints down in Llantwit Major
Navidi maintains cardio-vascular fitness with 30-minute bike rides and runs down the lane
Navidi has also been sled-running through the flocks of chickens to keep himself in shape
The flanker has been keeping in good shape in his makeshift gym at his family home
Dillon Lewis’ ‘Broncos’
10 x 50m; 30sec rolling clock
1 rep, 45sec rest 2 reps, 45sec rest 3 reps, 45sec rest 2 reps, 45sec rest 1 reps, 45sec rest 1 reps, 45sec rest
Dillon Lewis’ Chest & back session
Bench press – 115kg – 5+5 x 4 sets T bar row – 60kg – 4 x 12 sets
Superset Alternating dumbbell press – 40kg – 4 x 10 sets Single arm row – 45kg – 4 x 10 sets
Superset Hanging lat pull 4 x 10 sets Dumbbell flies – 15kg chest, 20kg reverse – 4 x 10 sets
Escalating Density Training: 6 minutes continuously, as many sets as you can Reverse flies – 20kg – 10 reps Dumbbell press-up – 8 reps Face pulls – purple band – 10 reps
Finish with core
Elliot Dee’s leg session
Pre-hab exercises to warm-up Single-leg isometric squats and holds – 30 secs hold, 5 squats on each leg for 3 sets
Trap-bar dead-lift – 160-200kg – 4 x 5 sets Romanian dead-lift – 100kg – 4 x 5 sets Hip thrusts – 120kg – 4 x 8-12 sets Backwards sled drags – 120kg – 4 x 25 metres Wall-sits – 3 x 45 seconds, last one maximum time bearable
Josh Navidi’s daily work-out
30min bike ride
Then 3x 10sets of:
Front squats – 90kg Cleans – 90kg Prone row – 80kg Bench press – 110kg Press ups
For scrum-half Davies, 29, who hopes to be part of the Lions squad next summer, he is combining fitness, skills and rehabilitation on a sore groin which is limiting his running ability.
Out in Llangwm in Pembrokeshire he starts the week with rehab and weights before breakfast at a small gym he’s set up near Westfield Farm, where his girlfriend keeps some horses.
After the morning meal he then heads down to Llangwm Rugby Club, where he sets up a net to catch his passes.
On Tuesdays it is a conditioning ‘blast’ on the rowing machine, before more passing, and after a day off on Wednesday Davies undertakes a bike-ride of around 30kms – taking him about an hour.
Sportsmail have gained an exclusive insight into the training regimes of Gareth Davies and Co
Davies, who has a sore groin which is limiting his running ability, passes into an empty net
Scrum-half Davies has roped in his girlfriend to help out during these tough times
Friday brings him back to the rowing machine after weights and more rehab but on Saturday he enlists the help of his girlfriend to help him complete a conditioning circuit at the rugby pitch.
The aim of that is to burn as many calories as possible so he can enjoy some ‘naughty’ food and a beer in the evening!
Down in Llantwit Major is Navidi, 29, who has to avoid the family chickens during his outdoor sprints.
Front squats of 90kg and bench presses of 110kg keep the flanker in good shape, and he maintains cardio-vascular fitness with 30 minute bike rides and runs down the lane.
Dillon Lewis has been maintaining his strength for when scrummaging finally returns
Up in Pontypridd, Lewis has been working hard on his fitness in the garage with his housemate
However, it is not all lifting for the 24-year-old prop – as seen here with the skipping rope
For tight-head prop Lewis, 24, he needs to maintain his strength for when scrummaging returns. Up in Pontypridd he shifts tin with his housemate in the garage – dumbbell press-ups, 60kg T-bar rows and 155kg bench press sets have him sweating beneath his fisherman’s hat.
But it is not all lifting for the prop. He does ‘bronco’ running ladders too – involving running 50 metres 10 times in staged bursts.
Up in Newbridge is hooker Dee, 26. The Dragons front-rower loosens up with yoga after breakfast, before piling into some coffees.
Elliot Dee has also been working extremely hard during the coronavirus shutdown
Fortunately for the 26-year-old, he has the run of Newbridge Rugby Club at the moment
Then a legs session will involve dead-lifts of up to 200kg, and dragging a sled, which weighs 120kg – 15kg more than Dee himself, backwards.
After weights Dee runs, doing his version of the ‘bronco’ exercise – as well as 100m sprints – before passing and throwing drills for half an hour.
Luckily Dee has the run of Newbridge Rugby Club at the moment, so has set up the club’s equipment in an old changing room.
All these Welshmen hope one day they will be together in the Principality Stadium ones, but for now their homespun workouts will have to do.
The Wales hooker uses an old changing room to work out with the rugby club’s equipment
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