I'd say players' fitness levels have almost doubled since 1996 Paul Pook

Fitness and conditioning has become a mantra for the modern rugby player, as opponents and colleagues alike become bigger, faster and stronger.

Gone are the days when a half-hour session under floodlights followed by a couple of pints of lager and a pie were your average training session.

These days players are on controlled diets, spend half their life in the gym and attend yoga and pilates classes to strengthen their bodies.

Paul Pook learnt his trade on the field playing for Llanelli, Ebbw Vale and West Hartlepool - these days he plies his trade as Harlequins' fitness coach, a post unheard of in the amateur era.

There was a pretty haphazard approach to fitness when I was a player.

Some guys were into body-building, others went for long runs, but there wasn't anything specific.

Nutrition wasn't a big deal either. After training at Llanelli we'd have a stew, and at Ebbw Vale there were sandwiches.

Now after training at Harlequins the guys will sit down to a nutritious three-course meal that we've carefully prepared.

There has also been a massive change in the amount of alcohol consumed.

Casual drinking throughout the week was usual for the average player at a high level back then - these days some guys even avoid it at post-match dinners.

The days of sitting in the pub all day playing drinking games have well and truly disappeared.

A PROFESSIONAL'S WEEK Sunday: Rest Monday: Weights (1 hr), Stretching (45 mins), De-brief, Training (1 hr) Tuesday: Track session (backs), weights (forwards), Ice-bath, Training (1� hrs) Wednesday: Light weights (1 hr), Stretching (45 mins), De-brief, Training (1 hr) Thursday: Recovery day Friday: Team run, passing & stretching drills Saturday: Warm-up, Game

Since the game went professional I'd say players' fitness levels have almost doubled.

Weight training was virtually non-existent before 1996, but now the foundation of your conditioning is your strength.

I'd say these days players are bench-pressing almost twice as much as before - but to be fair hardly anyone bothered going to the gym 10 years ago.

Even basic drills like stretching were neglected - it was usually the old 1-10 in the changing room.

The odd player with an athletic background would go out and do a few runs, but it was almost embarrassing to stretch too much because no-one else was there.

I think when Dean Richards played for England he used to sit in the changing room, put his boots on and run out when the game started.

But if you watch a modern team they'll be out there for 25 minutes doing a series of drills - and I think that's even true at lower levels.

The change in attitude has been most apparent with the young players coming through today, who realise that the fitter they are, the longer they will play.

You'll find they curtail their social lives, take extra care over what they eat and approach training very seriously because of the rewards on offer.

We have complete trust in our players because we know they are ambitious and motivated. Admittedly you get the odd one you have to look after but most are very dedicated.