Meet the "Fitness Guru" (From South Wales Argus)

Meet the "Fitness Guru"

12:38pm Wednesday 10th December 2008

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James Knight joined Newport Gwent Dragons last season as Strength and Conditioning Coach, this season his role as been expanded to include the Newport RFC club side. Black & Amber Alliance has taken the opportunity to meet up with James and to ask about his methods. Whilst this article is written from a Newport RFC perspective, James takes the same approach to the regional side as well.

James is a 27 year old Surfing nut from Tenby West Wales, currently single with no kids and living in Cardiff Bay. When not involved with rugby he spends his time searching out some decent waves, perhaps this is why so much of preseason conditioning work took place on sand!

Six years in the British Army as a Physical Training Instructor meant that James was well versed in techniques that not only maximise an individuals fitness level, but perhaps more importantly those that moulded individuals together into a functioning unit. Whilst in the army the conditioning of the various sports sides, including rugby came under James’ responsibility. He spent some time after the Army in gym management but his main aim was always to become a fitness coach with a major rugby side, when the chance arose to join Newport Gwent Dragons he jumped at it.

Many of James’ methods with the sides playing out of Rodney Parade have been based on his army experience. Equally many of his methods were different to that which had been previously experienced by our players, initially there were some sceptics, but now they have all been won over.

One of the key elements that came over time again was that training had to be player/position specific. Most ex players will recognise the concept that Backs and Forwards have different training requirements, and as such often train separately. James has taken that philosophy the extra logical step, a Prop for example has different duties during a match to a Lock, a Blindside Flanker different to an Openside, and consequently their training needs are slightly different. Each player has a “function specific” training routine, however there are some similarities. Forwards on the whole are required to work on strength and endurance, whilst backs purely concentrate on speed and agility. Assessment of video analysis shows that backs on average are only actually running for less than 5 minutes per game, but when they do it is in short high speed bursts. Forwards on the other hand are expected to move from ruck to maul over and over again. It is the packs that can do these things repeatedly that will eventually come away with the ball. Army training says that the fitter and better drilled you are, the more able you are to work in a stressful environment. In rugby terms you are still able to make the pass or hit the ruck!

The initial assessment of the Newport players was that they were not big enough, they needed more muscle, each player was given an individual program, position specific (a term that crops up regularly.) Then there was 3 months of fitness training, running sand dunes, press ups in the sea, and running mountains, again the army mentality. However a key element was working together, in each exercise players were either in pairs or teams, working with each other to succeed against the opposition. James even recreated the “Gun Run” that you may have seen on TV Remembrance Day celebrations, rather than dismantling a field gun and passing it over a wall before reassembly, the rugby version involved weights and medicine balls that all needed lifting at pace and in unison.

It’s about keeping each other going, and building the weakest player to the level of the strongest. This attitude has flowed throughout the squad and this season there is a tightness and togetherness that wasn’t as evident in previous seasons. In a match situation it was demonstrated by an incident at Bridgend, whilst not wishing to condone violence James took great delight that when one team member was attacked the whole 15 went to his assistance, “not one player stood back!”

Position & function specific is also demonstrated by ongoing training with weight sacks, tyre flips and dragging weights being a feature for the pack, every exercise has a match related element.

Another major element has been the introduction of correct nutrition, hydration and recovery programs. The team have all seen the benefit and have now completely bought into the idea. Apparently it is not unusual for James to receive a phone call from a team member checking out whether or not he really should eat a particular meal.

“The guys are now all focussed, everyone turns up knowing what they have to do, and they have adopted the attitude of putting in the effort and then getting out of here. Gone are the thoughts of why are we doing this, they have seen the benefits and are searching for more.”

James was keen to praise the rest of the coaching set up “I’m learning things from them as we go, I get excellent support from Sven Dai & Jon, they are dynamic and excellent at putting the message across. Together they monitor the loads and stresses on the players whilst maintaining a tight disciplined structure.”

When asked about where the sides would finish at the end of the season, James was confident. “The regional side will finish mid table and Newport RFC will win the league. There is a belief in the squad that does not allow for second place!”

Black & Amber Alliance would like to thank James for his contribution to both sides playing from Rodney Parade. Also we would like to thank him for generously giving up his time to speak with us at the end of yet another long hard day. Thank you James, the Premier League title would be nice…. Can you throw in the cup as well?

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