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Kevin O’Keeffe Munster U19 Player Diary

22nd July 2013 By Munster Rugby

We catch up with Munster U19 player Kevin O’Keeffe who is currently taking part in the Munster Rugby Talent Camp summer programme.

We catch up with Munster U19 player Kevin O’Keeffe who is currently taking part in the Munster Rugby Talent Camp summer programme.

Former Glenstal Abbey School player from Mallow, Co. Cork, Kevin plays in the out-half and full-back position and is also a keen golfer in his spare time.

Kevin shares his account in a weekly diary of the Munster Under 19 training schedule which includes Monday and Friday gym sessions at CIT, Cork and Talent Camp Training in Rockwell College from Tuesday to Thursday.

Monday
Up and breakfast, eggs, porridge, juice…….Carbs + protein

CIT gym for 3 o’clock- whole body session with Gordon Brett our Strength and Conditioning Coach, 20 mins skills with head coach Keith Murphy after using tennis balls for coordination – the props were a bit confused needless to say!

Re fuel after the session – bed early for Rockwell with an early start on Tuesday morning.

Tuesday
Up at 7:30 a.m. – lift up to Rockwell College.

Arrive and relax until our mobility session at 10:45 a.m. – great for injury prevention.

A PSS session (position specific skills) followed for 45 mins, split into individual skill sets i.e front rows, scrum halves etc.

This 45 minutes is Liam O'Connor’s (prop) (aka Boomer's) favourite part of the week, non stop scrimmaging!

We then take a 10 minute break for our sole squad red head Keith Murphy (Head Coach) to apply sun cream – an essential part of his daily routine if the weather is over 10 degrees!

A 30 minutes of units backs and forwards followed working separately – the backs had a very unproductive session as our Backs Coach Ben Martin was still in a sulk after the Aussies recent test series loss to the Lions!

LunchJack Boland (No. 8) got refused for his 6th portion!!!

Team meeting – this outlined the afternoon session and recap on the morning.

The few late arrivals due to holidays including myself (week 2 start) are lucky enough to do a 1K test!! The heat makes it very tough though.

50 mins rugby follows – water breaks are key. Weigh in before/after all sessions to determine how much water we must drink to regain any weight lost mid session.

Tomas Quinlan (out-half/centre) had to get his highlights topped up and therefore missed this session!

Pool recovery session follows – this is like heaven – well deserved after a hard day in the heat!

Dinner

Nutrition and mental strength talks – Warren Bradley (Senior Nutritionist) – brilliant to get advice from someone with such expertise.

Peter Malone (Elite Player Development Manager) focuses on mental strength – he gave some pointers and some examples of when such skills were needed which I found very interesting

9pm- Sandwiches- Brendan Quinlan (prop) was half an hour early just in case he missed out!

10pm – Geordie Shore time – Steve Fitzgerald (full-back) decided to break the TV to everyone's delight!

Bed- badly needed

Wednesday
7:30- walk, fun

Breakfast- eggs + rashers = energy

Mobility – best part of the day!!! Mike O'Donnell (prop) complaining as usual!

Strongman- massive test in the heat, the Under 19's beat the Under 20's easily enough……….they were very sore losers to say the least!

Skills

Lunch

Big appetites worked up – Robbie Deegan (centre) stuck to the salad as he's what's known as a 'loser' (someone trying to lose weight)… He let himself go somewhat during the exams!

Team meeting, video analysis, forwards coach Brendan O'Connor goes through afternoon breakdown session – forwards find it hard to control themselves with the excitement!

Finish off with a bit off friendly fitness thanks to Gordon, what a gent!

Dinner

Another mobility session followed by some recovery in the pool – this enables us to recover quicker for tomorrow's session.

Thursday
7:30 a.m. Group Walk

Breakfast- hard boiled eggs, cereal

Mobility…….. Again…………………..

Defence session – probably the most important of the week

Just as we think the week is over- some more fitness for our sins……..Johnny Keane (backrow) was delighted, his workrate is something that's impressed us all!

Short team meeting to wrap up the week

Lunch – Done…………….time to go home

Friday
Up and breakfast

Light lunch

CIT 3 o’clock – leg session, an hour of hard work to finish off the week.

Collapse into bed looking forward to 48 hours of relaxation before it all starts again!

Munster U19 Interprovincial Fixtures

Saturday, 7th September, Ulster v Munster (Venue TBC)

Saturday, 14th September, Munster v Leinster (Venue TBC)

Saturday, 21st September, Connacht v Munster (Venue TBC)

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