218 caps for Northampton Saints, 80 caps for england and a british and irish lion
"Some people have to continue to lift more than others in training, but usually we train 3 times per week."
WHAT DOES A NORMAL WEEK LOOK LIKE BUILDING UP TO A GAME FOR YOU?
It's very different between Saints and England in terms of the days off and so forth. A Saints week (if you played on a Saturday) would mean that Monday will be a light day with minimal contact. We will have a few meetings, debriefing the game that took place on the weekend prior, and then a preview into the upcoming week and the next game. Tuesday is a more full on day. We'll do a decent training session, looking at the next game on Saturday whilst working out any kinks from the weekend, we'll also do an upper body training session to end the day. We get a day off on Wednesday as Thursday is a more intense day, with a lot of running and conditioning sessions with some contact but not full on contact. It's quite a short session and then on Friday it's the final team run through and preparations for the next game on Saturday.
HOW MUCH TIME DO YOU SPEND IN THE GYM DURING THE SEASON?
I suppose it depends who you are. Some people have got to continue to lift more than others. There is time to do extra weights if you have the energy and you're not too sore from the weekend. A lot of the time you probably only get three sessions in per week, an upper, lower and power session which is usually enough to keep the body topped up and in shape.
"If you're not spot on with your nutrition, you won't be ready on game day."
"What would I beat everyone at Saints at? Probably a fight!"
IS THERE ANYTHING FITNESS RELATED THAT YOU WOULD BACK YOURSELF AT BEATING EVERYONE AT SAINTS AT?
Everyone at the Saints...probably a fight! Fitness related, I'd probably say no, I'm pretty well rounded in terms of fitness, but I wouldn't say that I'm the best at anything. Mat Fraser is pretty good at everything though so I'll take the all round award! In regards to fitness, Dan Biggar is probably the fittest, although it’s easier to be fit when you weigh 85kg whereas I’m around 118kg!
WHAT SORT OF NUMBERS ARE YOU HITTING?
It really depends on what point in the season we are in or if I have picked up any niggles. My back squat is roughly 210kg and my bench press max is about 150kg. I’m nowhere near the strongest though, I’m not really made for it being 6ft 6”.
Follow Courtney on Instagram to keep up with his at home training during lockdown, his life at home with his 4 kids, and the pending return of the season post lockdown.