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Extra weights sessions and focused diet put Kilcoyne in a happy place

The 29-year-old loosehead prop is set to feature for Ireland against the US on Saturday.

DAVE KILCOYNE FEELS like a different athlete this season and itโ€™s down to two changes in particular.

During the pre-season, he altered his diet and increased the number of weights sessions he does each week.

The loosehead prop had had a chat with Ireland boss Joe Schmidt over the summer and did plenty of what he calls โ€œself-analysisโ€ before making those changes.

Dave Kilcoyne Kilcoyne says he's hungrier than ever. Dan Sheridan / INPHO Dan Sheridan / INPHO / INPHO

As a result, Kilcoyne has been โ€œvery happyโ€ with his form for Munster so far in this campaign and is now ready to make his second Ireland appearance of the season on Saturday against the US.

The 29-year-oldโ€™s scrummaging has been strong and he feels this is, in part, down to his improved physical conditioning.

โ€œI did a lot of change in pre-season with my diet and in terms of the amount of weight training I am doing during the week,โ€ says Kilcoyne.

โ€œIโ€™ve seen big shifts in my body composition and the amount of weights I can do now. Iโ€™m lifting a lot more this year than Iโ€™ve ever lifted and that is benefiting me right across the game โ€“ not just scrum but right around the park.

โ€œYou get that direct transition into scrum. Those heavy lifts during the week, there is a correlation between that and my scrum.

โ€œIโ€™m probably doing an extra two weight sessions a week. I try and lift four to five times a week, plus a game. Thatโ€™s probably the major change in my training.โ€

Four or five weights sessions a week sounds like a huge amount and itโ€™s certainly more than most players get through but Kilcoyne has found the increased workload actually helps him to train and perform better.

โ€œI just felt on a Sunday after a game on Saturday, the way the game is gone, props might only play 50 or 60 minutes,โ€ said Kilcoyne.

Dave Kilcoyne Kilcoyne has been lifting more weights than ever. Dan Sheridan / INPHO Dan Sheridan / INPHO / INPHO

โ€œI felt that Sunday might be an opportunity to go in and do a weights session, to go in and get an early lift in the week. Thatโ€™s an extra session done before the week even starts. Iโ€™d generally lift on my day off as well so thatโ€™s two weight sessions added on to your weekly schedule.

โ€œI just saw a window there that I can maximise. I have my own beliefs about over-training. I believe you can either under-recover or under-eat but I donโ€™t believe you can over-train. I know some S&Cs [strength and conditioning coaches] and others will disagree but that is my own belief.โ€

Itโ€™s easy to imagine Munster and Irelandโ€™s strength and conditioning teams showing concern when Kilcoyne told them heโ€™d be adding in two extra weights sessions to his workload, but the Limerick man says thereโ€™s been understanding.

โ€œIโ€™m 29 years of age, Iโ€™ll be 30 in December and youโ€™ve got to know your own body.

โ€œCertain things work for certain people, I find that the more weights I do, the better I find I play and the better I feel. Every player is different, I think.

โ€œItโ€™s been controlled, itโ€™s not being silly.

โ€œGoing in on a Sunday, I suppose the worst thing I find that I can do on a Sunday is if you just stay at home on the couch or if youโ€™re just not really recovering. So I think actually getting moving on a Sunday is the best thing.

โ€œI go into Castletroy Park and I generally would go for a swim, get moving, do some body movement stuff and then I do my lift then, and then I actually feel way better on the Monday for training, so I feel like Iโ€™ve gotten rid of the soreness and the cobwebs from the Saturday and Iโ€™m ready to attack the week on a Monday.โ€

Luca Sperandio tackled by Finlay Bealham and Dave Kilcoyne Kilcoyne and Finlay Bealham make a big tackle against Italy. Dan Sheridan / INPHO Dan Sheridan / INPHO / INPHO

Kilcoyne has been paying even more attention to what heโ€™s been eating since last season too, with the combined result being a change in his body composition.

โ€œI havenโ€™t trimmed down but Iโ€™ve definitely put on some lean muscle. Iโ€™m probably around the same weight but I had a big swing in my Dexa scan the last time,โ€ says Kilcoyne.

โ€œI think Iโ€™ve put on three kilos of lean muscle and lost three kilos of body fat. Iโ€™ve probably improved since. I had also changed my diet a lot. I was kinda nearly on a ketogenic diet or as close as I could be for pre-season and then as games started to ramp up, just for energy and trying to put on weight, I started increasing the carbs. So I have just found a diet that works for me at the moment.

โ€œI had been in really good form in those autumn games [last season] and then I picked up an injury coming into the Six Nations and I probably tried to put on weight too quickly to get back for the Six Nations last year and I did it the wrong way and I thought it affected my game at the end of the season.

โ€œI wasnโ€™t too happy just with how I was playing and then I had a great chat with Joe during the Australia tour and went away and did some self-analysis, stripped down everything. I identified areas of my life where I could improve on โ€“ extra weights and my diet were the two areas I landed on.โ€

Having impressed off the bench against Italy in Chicago earlier this month, Kilcoyne was frustrated to have to watch the wins over Argentina and the All Blacks as a supporter.

There was an obvious delight for his team-mates last weekend but envy was among the strongest feelings and the former Ardscoil Rรญs student is keen to make his point this weekend against the US.

Dave Kilcoyne Kilcoyne turns 30 next month. Dan Sheridan / INPHO Dan Sheridan / INPHO / INPHO

โ€œThis is the hungriest Iโ€™ve ever been in my career,โ€ says Kilcoyne.

โ€œPart of a winning team thatโ€™s beaten the All Blacks, youโ€™re up there with the best teams in the world if youโ€™re playing in that team so that just drives the hunger more and more.

โ€œIf Iโ€™m lucky enough to be selected this week Iโ€™d love to show what I can do within the system.โ€

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    Mute Eoin Murphy
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    Nov 22nd 2018, 7:59 AM

    kilcoyne is in great form he needs to start this game to show joe that heโ€™s better than mcgrath. jack has become really complacent

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    Mute Paddington C.
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    Nov 22nd 2018, 8:02 AM

    @Eoin Murphy: has Jack become complacent? I think heโ€™s been fighting really hard for a starting slot if anything. Cian is still better, but I wouldnโ€™t call Jack complacent.

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    Mute Jim Demps
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    Nov 22nd 2018, 8:12 AM

    @Paddington C.: I wouldnโ€™t call him complacent but his form had been poor since the lions. McGrath was excellent last weekend but kilcoyne deserved a run against Argentina and didnโ€™t get it. Killer could be a better bench option than McGrath, especially if youโ€™re chasing a game and he deserves his shot. Unfortunately we wonโ€™t learn much against the USA.

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    Mute Paddington C.
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    Nov 22nd 2018, 8:14 AM

    @Jim Demps: yeah, Iโ€™m not passing comment one way or the other on Kilcoyne, just wondering if itโ€™s fair to say McGrath is complacent.

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    Mute Ian Verdon
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    Nov 22nd 2018, 8:28 AM

    @Jim Demps: Jack has been in good form since returning from his injury and was v good off the bench against Argentina too, his scrummaging, tackle and ruck stats back that up and he was again very good last week.

    Ireland are very rarely chasing games these days (thank god) and I think Jack offers what Joe wants from a sub prop a seamless transition from the starter to finisher.

    I agree tho that Killer needed more game time and maybe he couldโ€™ve started or been a bench option vs Argentina considering they were down to their 3rd and 4th choice Tightheads

    Itโ€™s great for Cian and Jack that the likes of Killer, Cronin and Buckley are playing great rugby it keeps them on their twos. We have great depth at Lh imo. But I still think only 2 will go to the wc. Can see Cian and Jack being the 2.

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    Mute Jim Demps
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    Nov 22nd 2018, 8:57 AM

    @Ian Verdon: yeah Iโ€™d say youโ€™re right there. Itโ€™s unlikely killer or Cronin will break into any match day squad. Schmidt clearly doesnโ€™t rate them which is fair enough.

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    Mute Ian Verdon
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    Nov 22nd 2018, 9:10 AM

    @Jim Demps: He rates Killer over Cronin thats for sure, I prefer Cronin tbh but my opinion matters not. I think Killer shouldโ€™ve been given more opportunities last year for sure but in the summer tour and since coming back from injury I think Jackโ€™s form has been as good as anyoneโ€™s. Cian is just on another level when heโ€™s on top form.

    Jack gives that dependability that Joe loves, he gives away very few pens and his work load when coming off the bench is exceptional( not saying Killers isnโ€™t) he must be proving to Joe tho in training that he deserves to be the 2nd choice Lh so thatโ€™s more than enough for me.

    I know being a Munster man you want to see Killer there and so you should. Thereโ€™s not a lot between the two it Jack overall is the more all rounded prop.

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    Mute Eoin Murphy
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    Nov 22nd 2018, 9:21 AM

    @Paddington C.: i understand what youโ€™re saying but if he was good enough to be a lion then he should be pushing harder behind healy. I know that healy is a very good player but the gap between them is a country mile and jack doesnโ€™t look like heโ€™s going to do anything about it anytime soon

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    Mute Paddington C.
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    Nov 22nd 2018, 9:28 AM

    @Jim Demps: I think itโ€™s harsh on Kilcoyne to say Scmidt clearly doesnโ€™t rate him. Just because he rates McGrath more doesnโ€™t mean he doesnโ€™t rate Kilcoyne at all. Schmidt clearly rates Sexton the most and Carbery the second most, but that doesnโ€™t mean he doesnโ€™t rate Ross. He rates eveyone in line, Iโ€™m sure he rates Carty even if Carty is too far down the pecking order to get called into the squad. There is a pecking order for Scmidt if the people he thinks best capable of executing his game plan and Iโ€™d say itโ€™s 10 deep in every position, he doesnโ€™t rate or not rate guys in the way that an Eddie Oโ€™Sullivan type coach used to.

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    Mute Ian Verdon
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    Nov 22nd 2018, 9:31 AM

    @Eoin Murphy: When Healy is on top form thereโ€™s very few if any looseheads than can match him in the world, heโ€™s on another level to any other Irish looseheads.

    Every player goes through dips in form(Healy did a couple of years ago) and Jacks form last year was poor by his very high standards he has set over the 4-5 years previous to that but itโ€™s improving again. There is a gap between Healy and Jack but I still see there being a slight gap between Jack and killer/Cronin. Again Joe wouldnโ€™t be picking him if he wasnโ€™t ticking all the required boxes in training so he must be doing most of what Joe requires right.

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    Mute Limรณn Madrugada
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    Nov 22nd 2018, 9:32 AM

    @Paddington C.: totally agree

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    Mute Paddington C.
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    Nov 22nd 2018, 9:35 AM

    @Eoin Murphy: yeah, just to add to what Ian said, you have to remember that when McGrath was #1 and Healy was #17 it was because Healy was playing way below his best (and was suffering from nerve damage), not because McGrath was playing way above what he is now. McGrath is probably slightly below his best, but Healy is right back on top form and for as long as he is playing on top for heโ€™ll be #1.

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    Mute Jim Demps
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    Nov 22nd 2018, 10:21 AM

    @Paddington C.: Iโ€™m talking in terms of selection. While Iโ€™d agree that McGrath has a higher ceiling Iโ€™d say that kilcoyne has been playing the better rugby this season and last. His form certainly warranted a look in at either the Argentinian or NZ games off the bench but he got neither. A cameo, albeit an impressive one, against Italy and a more than likely start against the US wonโ€™t tell us anything about whether or not he can hack it against the big teams.

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    Mute Chris Mc
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    Nov 22nd 2018, 10:30 AM

    @Jim Demps: not getting into The Whoโ€™s better but McGrathโ€™s form has not been poor itโ€™s just not as good as Healyโ€™s or the form heโ€™s shown before the lions.

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    Mute Jim Demps
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    Nov 22nd 2018, 10:32 AM

    @Chris Mc: Iโ€™m not getting into that either. All being fit id go with Healy and McGrath. Just saying that Killer deserved an opportunity given his form. A bench place against the argies would have been fair reward.

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    Mute Chris Mc
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    Nov 22nd 2018, 10:33 AM

    @Jim Demps: picking a sub on the basis that heโ€™s better if we are chasing a game is irrelevant for most all of Irelandโ€™s games. We very rarely are in positions that we are chasing games. The vast vast majority of the time we need our bench to continue whatโ€™s already happening on the pitch and not give away anything silly.

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    Mute Ian Verdon
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    Nov 22nd 2018, 10:35 AM

    @Jim Demps: The could be said about Rhys, Conan, Beirne, Bealham, Scannell to name a few. Again we donโ€™t have the opportunity to see which players are impressing Joe in training and obviously Jack is otherwise he wouldnโ€™t be selected. I think if he came back from his injury this season and was poor then he wouldโ€™ve been dropped but heโ€™s been in good form and he proved that against Argentina and New Zealand.

    Form isnโ€™t the only factor that decides ones place if it was there would be considerable changes to the match day 23. Itโ€™s all about which players are best in putting Joeโ€™s systems and tactics for each specific game in training onto the playing field. Joe must think Jack is the best 17 option atm and his performances and the teams results are backing up Joeโ€™s selection process.

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    Mute Oran Burns
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    Nov 22nd 2018, 10:58 AM

    @Jim Demps: Jim did you ever consider even for a second that Healy and Mc Grath are simply better.
    Saturday proved it.
    The last 2 lions tours provide rich evidence as well.

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    Mute Eoin Murphy
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    Nov 22nd 2018, 10:59 AM

    @Paddington C.: fair point

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    Mute Jim Demps
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    Nov 22nd 2018, 11:13 AM

    @Oran Burns: i think youโ€™re missing my point. My last post clearly says that I think they are better. Iโ€™m simply saying that killer never got an opportunity to show what he can do

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    Mute Jim Demps
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    Nov 22nd 2018, 11:15 AM

    @Ian Verdon: my point isnโ€™t about whoโ€™s better. Itโ€™s about someone whoโ€™s playing well and not getting an opportunity against someone whoโ€™s maybe not playing to their best ability. The same could be said for Beirne and cooney certainly.

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    Mute Jim Demps
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    Nov 22nd 2018, 11:18 AM

    @Chris Mc: if giving away silly penalties was the criteria then Healy wouldnโ€™t be near the team. We both know there are a lot of factors at play here. I would have picked McGrath against NZ but killer should have had a run against Argentina. If you donโ€™t think so then fair enough but heโ€™s putting up his hand for selection and isnโ€™t getting the chance in my book.

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    Mute Ian Verdon
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    Nov 22nd 2018, 11:21 AM

    @Jim Demps: I get you but I think over his last 4-5 appearances Jack has proved he is playing as well as or (in Joeโ€™s opinion) better than Killer so I donโ€™t see it as a battle of whoโ€™s in form as they both are(wasnโ€™t the case last season I accept). Beirne can feel a little aggrieved but Toner has proved how essential he is in deploying Joeโ€™s game plan and Hendy was v good off the bench but as I said before his time will come. Cooney for me is the only one who can feel genuinely hard done by but again Lukey must be adapting to Joeโ€™s systems better also another big benefit for him is that he has a personal and professional relationship with all 3 Irish tens and that is a big factor in choosing a 9.

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    Mute Andrew Hurley
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    Nov 22nd 2018, 11:54 AM

    @Jim Demps: Has Kilcoyne not had 22 Irish caps to show what he can do?

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    Mute Chris Mc
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    Nov 22nd 2018, 12:24 PM

    @Jim Demps: I never said it was. Just that our subs are more likely asked to do more of the same than change things up.
    Some players are just behind players who canโ€™t be shifted.
    Ruddock is a bit like kilcoyne and deserves to be first choice apart from the fact POM is just the perfect 6 and is not for moving. He may just have to bide his time and take his chance when it comes along and it will come.

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    Mute Jim Demps
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    Nov 22nd 2018, 12:47 PM

    @Andrew Hurley: Iโ€™d say heโ€™s done very well this last year. 23 caps sure but the majority of them were against much weaker sides.

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    Mute Jim Demps
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    Nov 22nd 2018, 12:47 PM

    @Chris Mc: it certainly looks like Schmidt has no intention of making changes at loosehead anyway.

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    Mute Andrew Hurley
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    Nov 22nd 2018, 1:16 PM

    @Jim Demps: 15 of his 22 caps have been against Tier 1 nations.

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    Mute Eddie Hekenui
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    Nov 22nd 2018, 9:34 AM

    He talks about changing his diet and then says โ€œThis is the hungriest Iโ€™ve ever been in my career,โ€. Someone give the man a burger

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    Mute Limรณn Madrugada
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    Nov 22nd 2018, 9:31 AM

    A lot of honesty in this interview but to me it reads as a guy whoโ€™s only just copped on to his true potential ( at 29 !) . And yes you can overtrain ! It also confirms my thoughts that while heโ€™s a good ball carrier he was lacking in the scrum . If he had been around 15 years ago heโ€™d be an automatic pick but guys like Healy , McGrath etc are better still and he took an age to realise that to get the jersey he has to do MORE than them . If he gets it heโ€™ll have earned it.

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    Mute Andrew Hurley
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    Nov 22nd 2018, 12:03 PM

    @Limรณn Madrugada: Whilst I do agree everyone is different (and hence why S&C coaches adapt training for different players) for him to say that you canโ€™t overtrain is an expression from someone who doesnโ€™t sound very clever.

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    Mute Nick Condon Sen
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    Nov 22nd 2018, 1:53 PM

    @Andrew Hurley: Very shrewd observation.
    Overtraining can leave a lasting negative legacy when what is basically a short career is over.
    Anyone with an iota of sports fitness knowledge will tell you that.
    Jeez the country is awash with strength and conditioning coaches in all sports.
    I donโ€™t what players did in past eras without these lads and ladies !!

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    Mute Anthony Palmer
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    Nov 22nd 2018, 8:39 AM

    Aboy killer

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    Mute Alistair Fyffe
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    Nov 22nd 2018, 10:54 AM

    @Anthony Palmer: good thing you didnโ€™t accidentally place a space between the A and the B there

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