• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
GO TO EXPAT LIVING SINGAPORE
GET OUR NEWSLETTER

Expat Living Hong Kong HomepageExpat Living Hong Kong

Moving to Hong Kong and not sure where to start? Expat Living is the essential lifestyle guide to living in Hong Kong.

Login Pelcro Shop

Menu
  • Living In Hong Kong
      • Living Here
      • Where To Live
      • Schools
      • For Guys
        • Hong Kong news - new book by Robert Ferguson, Wild Creatures of Hong KongWhat’s new in Hong Kong?
        • where to shop in Hong Kong, shopping malls, chain stores, boutiquesThe ultimate guide to shopping in HK
        • Exciting summer programmes for kids
        • Hong Kong’s Best Bookshops
      • View all
    Close
  • Things To Do
      • Things To Do
      • What’s On/Calendar
      • Competitions & Offers
        • Designing Circularity ExhibitionTop 35 Best Things To Do In Hong Kong This Weekend
        • Hong Kong news - new book by Robert Ferguson, Wild Creatures of Hong KongWhat’s new in Hong Kong?
        • Great podcasts we are listening to!
        • What to watch this month – Netflix & more!
      • View all
    Close
  • Kids
      • Activities & Things To Do
      • Education & Enrichment
      • Health & Wellness
      • Mums & Babies
      • Podcasts
        • Exciting summer programmes for kids
        • SCMP Posties summer camps - journalismInteractive camps for budding journalists – & more!
        • International schools in Hong Kong - HKABest International Schools In Hong Kong, Primary to Secondary
        • Choosing a university and finding the right fit
      • View all
    Close
  • Homes
      • Home Décor
      • Readers Homes
        • Fabulous fabrics that last!
        • BoConcept Danish furniture and interior design services in Hong Kong - roomsetBoConcept celebrates a decade in Hong Kong!
        • Home news - new furniture - FLEXAHome news: décor, furniture & more!
        • Best mattresses for a great night’s sleep!
      • View all
    Close
  • Travel
      • Short Breaks
      • Further Afield
        • Travel news - hotel deals - SuralaiTravel News and Hotel Deals
        • Boat sailing around the PhilippinesSailing the Philippine archipelago
        • Pets and Planes: 5 Things to Consider
        • Sri Lanka - Where to go for a girls tripWhere to go for a girls’ trip
      • View all
    Close
  • Wine & Dine
      • Recipes & Groceries
      • Bars & Restaurants
        • 10 places to buy alcohol online
        • Ruby Tuesday Hong Kong - burger mealTaste Test Burger Edition #2: Ruby Tuesday
        • Win a dinner for 2 at Basin (worth $2,000)
        • Beef & Liberty burgers in Hong Kong - Falafel burgerTaste Test Burger Edition #1 Beef & Liberty
      • View all
    Close
  • Style & Beauty
      • Fashion
      • Hair & Beauty
        • where to shop in Hong Kong, shopping malls, chain stores, boutiquesThe ultimate guide to shopping in HK
        • beauty news, new spa - YUN WellnessBeauty news: The latest launches!
        • Fashion news and shopping in Hong Kong - FREY new collectionFashion news: the latest launches
        • hair treatment at Glow Salon in Hong Kong4 hairdressers and their styling solutions
      • View all
    Close
  • Health & Fitness
      • Medical & Dental
      • Fitness
      • Wellness
        • 11 great gyms & studios to keep in shape
        • recurrent miscarriages – causes, risk factors, ivf treatmentHealth help: A focus on recurrent miscarriage
        • lung cancer - symptoms and treatmentLung Cancer: 8 Common Myths
        • Osteopathy in Hong KongOsteopathy for Body Aches & Pains
      • View all
    Close
  • Shop
    • Magazine
    • Advertise With Us
    • Close

Training tips from Hong Kong’s Sevens captain

4 April, 2017 by Expat Living 2 Min Read

https://expatliving.hk/training-tips-hong-kongs-sevens-captain/

Ever wondered how ultra-fit athletes get into shape? In this series, we meet some of Hong Kong’s top sportsmen and women to learn more about the regimes of the city’s fastest and strongest. The upcoming Hong Kong Sevens will showcase some of the finest – and fittest – athletes in the world. Among the more recognisable faces of the local team is Sevens captain Max Woodward.

Hong Kong Sevens captain Max Woodward
Hong Kong’s Sevens captain Max Woodward works out six or seven times a week

Max was raised here and attended West Island School, playing for the school team and for local rugby clubs, and participating in the Sevens Minis Tournament. Max’s team is determined to make it to the round of 16 that plays on the World Rugby Sevens circuit. To that end, the team’s six-day-a-week training schedule is designed to build strength, speed and agility.

Tell us about your training schedule.

I work out six or seven times a week. As a team, we train Monday, Tuesday, Thursday, Friday and Saturday. We have Wednesdays off, but I usually go to the gym on my own. Many of us play for local rugby clubs, and if we aren’t travelling with the national team, we will have a club game on Saturdays.

What’s your diet like?

I try to eat a big meal about two hours before a session – a balanced meal with lean meat, chicken or fish, and simple carbohydrates like white rice with some veggies. If training comes after breakfast, I will usually have no carbs for breakfast, but eggs and spinach instead, and then get my carbohydrates in after training – maybe oats and yoghurt. After a tough session, I will have a protein shake and take it with something sugary, like a banana; then, about an hour after, some simple carbohydrates and lean meats. Sushi is a good go-to for a post-training meal. Core strength is key to withstanding the physicality of rugby.

What does your core workout entail?

We do a lot of compound lifting in the gym – deadlifts, squats and Olympic weightlifting; these are excellent for your core and stability. We also do two rehab sessions a week focusing on balance and stability, using kettle bells to work our abs and core.

Do you all have a set stretching programme, or do you prefer yoga or Pilates instead?

Everyone has their own way of recovering. We stretch after every session but it’s not a set routine. Once or twice a week we will do what’s called a ROMWOD, which is a 20-minute stretch routine. I find this very useful for recovery and mobility.

The Hong Kong Sevens is on from 7 to 9 April. For more information, visit hksevens.com

This article first appeared in the April/May edition of Expat Living magazine. Subscribe now so you never miss an issue.

Check out our story on Hong Kong Sevens events in Hong Kong.

Categories: Fitness For Guys Health & Fitness Tags: Fitness Hong Kong Sevens

Get the latest events, stories and special offers sent to your inbox
Get the latest events, stories and special offers sent to your inbox

You May Also Like

image of mum and baby for article on postnatal depression by clinical psychologist Dr Zaidi of MindNlife Hong Kong

Baby blues or something more?

Balancing body and mind with yoga

The Benefits of Learning Martial Arts

Primary Sidebar

  • COMPETITIONS & OFFERS
  • About
  • Advertise
  • Contact
  • Privacy
  • Subscribe

© 2023 Expat Living Hong Kong, All Rights Reserved.