Ian Gowland

Rugby Sweden

My name is Ian Gowland and I am the captain for Sweden men’s 7s Rugby team. I have grown up playing rugby in both England and New Zealand before moving to Sweden 10yrs ago. After qualifying to play for Sweden I was able to become part of the 15 a side national team where I have played over 30 international matches and captained the side for 4 years and also the 7s national team which is now my main focus, we are currently competing at the top level in Europe. I live in Järfälla with my wife and two children and work as a Physical Education teacher.

What does Forever Better mean to you?

Forever Better to me is a mindset, to be able to constantly strive to improve oneself both physically and mentally to help achieve your dreams and goals.

How does your training routine look like?

My training program is broken down into different blocks throughout the year as we build up to competitions.

Currently in the main part of our season I will take part in 6 training sessions per week: 
2 x Rugby specific skill sessions
Gym based strength sessions
Cardiovascular endurance sessions
Speed endurance sessions
Speed Acceleration sessions

Plus flexibility and mobility work

What are your goals for the future?

Our long term goal is for Sweden to qualify for the Olympic Games. Our short term goal is to finish this year as one of the top 8 in Europe. Also to be able to continue to grow and develop the game of Rugby here in Sweden.

What’s one piece of kit you could not live without?

Foam roller - vital for both warming up before training and matches and also recovery afterwards.

Why is Rest and Recovery important to your performance?

Rugby 7s is a high intensity, physical sport where you will play multiple games each day during a tournament. It is therefore essential that the body is able to rest and recover quickly in between games to be able to continue to perform at your maximum.