Rugby
The Flats Fitness Plan
Flats has been inspired this summer to go on a quest to get “Sevens Fit”, but to get there he’s going to have to train hard and eat right. That’s where Rob Vickerman comes in. The former England Rugby Sevens captain turned fitness expert is guiding Flats on his journey to reach elite Rugby Sevens fitness. He’s put together a six-week nutrition and fitness plan to get Flats there.
Find all 6 weeks at the end of this page
Former England prop David ‘Flats’ Flatman has six weeks to reach elite Rugby
Rob says getting Sevens Fit starts with nutrition. No matter how hard you train, if you don’t have the right energy balance you’re doomed to fail.
You to have an energy balance. You need to make sure that what’s going in is a little less than what’s coming out.
Rob Vickerman
When Rob sees what Flats likes to have for breakfast, he knows he has a lot of work to do. Lots of sugars, lots of carbs, too much fat – Flats is a bbq-lover who loves a good sausage just as much as he does bread and orange juice.
“You to have an energy balance,” says Rob. “You need to make sure that what’s going in is a little less than what’s coming out.”
So, Rob’s general nutrition advice for Flats is:
Be aware of your caloric intake
500-1,000 calorie deficiency minimum each day
Massively decrease protein and carb intake
Use fats and proteins as main source of energy
Here’s an excerpt of Flats new grocery list:
Avocado
Scrambled eggs
Nuts
Chicken breast
Steak
Salads (go hard on spinach and rocket)
Sweet potato
Flats is going to have to completely change is diet if he’s going to get Sevens Fit in five weeks.
“I think I can have a crack at it,” he says.
Train, train and train some more
With a balanced nutrition, Flats will have the energy to train hard while trimming up to increase his speed and agility. Rob has come up with a fitness plan in hopes that in five weeks Flats will pass the test.
Starting with building his cargo base in Week 1, Rob is taking Flats through HIIT, power endurance, lactic threshold and explosive speed training, followed by a week of tapering before he retakes his assessment test. Each week sees the training time and intensity increase as Flats builds toward his goal.
Week 1 aims to build up Flats’ cardio base, with daily runs and upper body workouts alternating with high-intensity interval training (HIIT) and two days off. Week 2 sees a bit more of the same with additional variety, such as squats and burpees every 90 seconds during runs. Week 3 adds power endurance training to the mix. In Week 4, Flats’ lactic threshold will be put to the test on a treadmill or stationary bike. Week 5 aims to improve Flats’ explosive speed with agility and speed technique exercises on top of it all. In the final week, Flats will taper toward the test, including a day of rest right before.
All in all, it’s going to a grueling test for the former rugby union front man. But it’s going to be fun watching him “take a crack at it.”
Good luck Flats!
Flats Fitness, week by week
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