SPEED'S ALWAYS BEEN MY THING — BUT I DON'T TAKE IT FOR GRANTED

England rugby league internationals Jack Welsby and George Williams on bouncing back from injury and staying explosive

- Rob Kemp

From explosive sprints to bone-rattling collisions, Rugby League demands a unique blend of raw power, stamina and speed.

But what does it actually take to reach the peak of performance in one of the world’s toughest team sports? England internationals George Williams and Jack Welsby lift the lid on their training, recovery, and the personal routines that keep them match-fit in the most punishing of seasons.

Men’s Fitness: Rugby League players look like walking contradictions - built like weightlifters, but running like sprinters. What’s the secret?

George Williams: You've got to be a good athlete now. In preseason, we're in the gym five times a week, but in-season it drops down - sometimes just once a week, because of games and recovery. It’s tough to keep the muscle mass on. I usually do extra gym on my day off to stay on top of it. Everyone's different, but I need that extra session to feel right.

MF: What kind of gym work are we talking?

GW: Mainly the basics - squats, cleans - but we also do complex movements the strength and conditioning (S&C) coaches design specifically for rugby. Same with conditioning: we don't just run laps. It's sharp bursts, up and down, belly to feet, replicating what we do in a game. There's always a method behind it.

MF: You clearly enjoy the work.