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DAVE KILCOYNE FEELS like a different athlete this season and it’s down to two changes in particular.
During the pre-season, he altered his diet and increased the number of weights sessions he does each week.
The loosehead prop had had a chat with Ireland boss Joe Schmidt over the summer and did plenty of what he calls “self-analysis” before making those changes.
Kilcoyne says he’s hungrier than ever. Source: Dan Sheridan/INPHO
As a result, Kilcoyne has been “very happy” with his form for Munster so far in this campaign and is now ready to make his second Ireland appearance of the season on Saturday against the US.
The 29-year-old’s scrummaging has been strong and he feels this is, in part, down to his improved physical conditioning.
“I did a lot of change in pre-season with my diet and in terms of the amount of weight training I am doing during the week,” says Kilcoyne.
“I’ve seen big shifts in my body composition and the amount of weights I can do now. I’m lifting a lot more this year than I’ve ever lifted and that is benefiting me right across the game – not just scrum but right around the park.
“You get that direct transition into scrum. Those heavy lifts during the week, there is a correlation between that and my scrum.
“I’m probably doing an extra two weight sessions a week. I try and lift four to five times a week, plus a game. That’s probably the major change in my training.”
Four or five weights sessions a week sounds like a huge amount and it’s certainly more than most players get through but Kilcoyne has found the increased workload actually helps him to train and perform better.
“I just felt on a Sunday after a game on Saturday, the way the game is gone, props might only play 50 or 60 minutes,” said Kilcoyne.
Kilcoyne has been lifting more weights than ever. Source: Dan Sheridan/INPHO
“I felt that Sunday might be an opportunity to go in and do a weights session, to go in and get an early lift in the week. That’s an extra session done before the week even starts. I’d generally lift on my day off as well so that’s two weight sessions added on to your weekly schedule.
“I just saw a window there that I can maximise. I have my own beliefs about over-training. I believe you can either under-recover or under-eat but I don’t believe you can over-train. I know some S&Cs [strength and conditioning coaches] and others will disagree but that is my own belief.”
It’s easy to imagine Munster and Ireland’s strength and conditioning teams showing concern when Kilcoyne told them he’d be adding in two extra weights sessions to his workload, but the Limerick man says there’s been understanding.
“I’m 29 years of age, I’ll be 30 in December and you’ve got to know your own body.
“Certain things work for certain people, I find that the more weights I do, the better I find I play and the better I feel. Every player is different, I think.