"We usually train five days a week, and then have the weekends off for recovery. In our more intense phases, such as the run-up to the Olympics, we go into what we call our high-performance camps, where we'll train for six days a week, and raise the intensity overall."
"We typically have three training sessions a day. In the morning we'll do a lift in the gym for about 45 minutes, where we do all your typical lifts, including squats, bench press, deadlifts, and cleans. The focus here is on our explosive movements and trying to be as powerful as we can be. Then we will often do a 15–20 minute conditioning block on rowing machines or exercise bikes. For our first field session of the day, we'll focus on our skills like passing, tackling, evasion, or breakdown work for about 30 minutes, and then do a 30-minute conditioning block. Then our second field session is usually open rugby, starting in different scenarios."
Some of Hughes's workouts:
Rowing sessions: 4 sets of 500m each in less than 1:45 with 2 minutes between sets.
The bike: 50 seconds pedaling at a moderate pace, then 10 seconds of off-saddle sprinting with resistance. Go to 40 seconds pedaling at a moderate pace, then 20 off-saddle sprint, and continue that at 30 seconds moderate, 30 in sprint, 20 seconds moderate, 40 seconds in sprint. Repeat that workout 4 times.
Up-downs: 20 seconds on, 20 seconds off, repeatedly, for 8 minutes. Then 3 minutes off. Then repeat.
Summer Olympics 2016: Madison Hughes on Why Rugby Will Go Mainstream in Rio >>>