A Quote by Raphael Varane
First, you arrive at training, prepare for the session, I get treatment from the physios and go straight to the gym to activate the body.
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I was using a lot of the physios on the tour, which are also very good physios. But it's just... when you have someone personally for you, obviously, it's always better, and I can get treatment at home.
In terms of actual day-to-day training; a normal training day would begin with a gym session for about two hours, focusing on strength; so heavy weights on the lower body, with the main exercise being free weight squatting, with between one and ten repetitions depending on the time of year and the aim of the session.
On a normal day, I crawl out of bed before 8 A.M., have a protein shake, chuck my gym kit on, and go for a class or personal-training session. When I'm back, I'll have poached eggs with salmon or spinach for breakfast before my stylists arrive to do my hair - which takes ages. I then go wherever I am needed.
I remember my first Arsenal training session and Sol Campbell going straight through me. I had a bit of a bruise, but I got straight back up and carried on. I didn't want to show them that it hurt.
It was a great learning curve because I knew I could put on a session, but I couldn't set out cones straight! That's one of the hardest things to do in coaching, little things like that to be able to prepare a session properly.
One training session won't change anything, but 10 will. Perseverance and straight up training.
When I left rugby and bought my first commercial gym membership it was a shock to the system. I went in there and saw people training and thought 'I've got to get out of here and get in a proper gym.'
But on average, I go to the gym about four or five times a week. Today, I'm so experienced in training - I'm actually listening to my body now. My body needs freedom. When I train I create serenity and I produce oxygen in my blood. It helps me to think better and relax. By training, you accentuate the problem.
I'll spend about an hour and a half working out: mobility, activate whatever muscles, a full-body session every time, some full-body exercises and some upper-body exercises.
It is challenging at times, especially while I am travelling, but my training gear and sports shoes are among the first things that go into my suitcase so that I can get in a good work-out session wherever I am.
Nearly anything you need to get at the gym you can get naturally.A lot of training I do is running up hills, running up steps, just in the woods behind my house. Jumping on to things. All these things you can do anywhere, you don't have to go to the gym.
I just remember playing in my school and then getting invited to go along to train with a development squad at Reading. My first training session, the manager said, 'You have to come and play with the academy girls,' so that would probably be my first footballing memory.
I have lots of energy, but that doesn't happen like magic. I put in many extra hours in the gym and with the physios.
When you're training you go to the gym when it's dark, you leave when it's dark. You push your body to the limit and it really gets on top of you.
For me it's always about first impressions. I trust my instincts. I love to prepare if it's something that requires training. But I don't like to prepare the psychology too much. I enjoy the psychology of the character but I work better from a first impression.
I eat very healthy overall - but because of my weight, I need fast carbs, easy carbs. So maybe before a training session or after a training session, I eat what I want.
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