Wales’ head of physical performance has left strict fitness instructions for Wayne Pivac’s squad to be getting on with.
Stridgeon has also helped the Welsh Rugby Union devise fitness plans which have been passed on to all players at grassroots clubs.
Access the WRU’s Stay Home and Stay Active programmes here.
The end goal is to keep everyone fit and healthy during the pandemic.
“We’ve done fitness, weight, strength and running sessions,” Stridgeon said.
“There is bike work too and we have also handed out nutrition advice. All of this is for anyone in the community game and anyone in the Wales pathway.
“With our senior boys we’ve given each of them an Olympic bar with 90 kilos so they’ve got 110 kilos to work with in the house. They’ve also got Wattbikes and rowing machines to work with.
“The players can still do running and weight sessions because at the moment you can still run outside – you just have to be on your own.
“Most of the boys will be able to keep going with 110 kilos as that is a decent amount of weight.
“Fitness wise they won’t be doing as much volume as they would in a Test match week, but we’ve told them to get four weights sessions and three running sessions in per week.
“They are doing four double days a week with a day off and the weekend off too.
“Their fitness won’t drop too much throughout that – it’s just the rugby stuff and the mental aspect is difficult too. It’s hard to train when you don’t know what you’re training for, how long you’re going to be out for, and when you’re on your own.”
Stridgeon – alongside WRU colleagues Huw Bennett, John Ashby and Ryan Chambers – has ensured Pivac’s senior Wales squad have the facilities they need to train as best they can at home.
He insists it will take professional rugby players up to a month of conditioning to get to a standard where they can play a game after a period of inactivity, but he is confident Wales’ players will be in the best possible shape to retake the rugby field whenever that might be.
He said: “I reckon the boys will need four weeks of training before they play a game. They will do that and then play a game in week five.
“Our guys had a week off after the Six Nations, but when they do go back in they’ll need one or two weeks of non-contact training and two weeks of contact before playing in week five.
“It’s not feasible to go straight back in and play. The Wales boys have all got plans and the equipment to do them. We have individualised the plans where we needed to.
“Our injured guys have got individual rehab programmes from the physios so everyone has what they need. The Wales lads are top boys. We have a great culture and they all work hard.
“Fitness is a massive part of rugby anyway, but a huge part of the way we want to play. The main thing for us to consider is loss of muscle mass. Fitness wise we can get players fit again in four weeks even if they’d done absolutely nothing.
“Rugby players walk around 12 to 14 kilos heavier than they would be if they didn’t play and were in normal life. A player can lose in one month what it takes three or four months to get back.
“Our biggest challenge is to make sure the players keep their muscle mass and strength on. The players will still be covering around 15 kilometres a week during this period which is about five less than normal. It’s not a massive difference, but our nutritionist Jon Williams has emailed the boys with nutrition plans and generic advice to keep an eye on how much they do eat and how they can eat better. All the players are doing exactly what they need to.”
Stridgeon’s expert knowledge of physical performance means he knows the benefits exercise can bring not only to rugby players, but so too the general public.
He has urged people to stay active – in line with government advice – to maintain their physical and mental health in the current crisis.
“People are locked in the house at the moment and it’s a big change because the majority of us today have active jobs and active lives,” Stridgeon said.
“We have to remain active at times like these because of the physical benefits it brings you. When you get active you release endorphins which make you feel good.
“With people being stuck inside – especially if you’re alone – it can be quite difficult. Getting out or doing a bit of exercise is massive and it will help you feel better both mentally and physically.”
