A Passion for Fitness & Rugby pavithra Sri Lanka & CR & FC Rugby Captain

PAVITHRA FERNANDO

is a man with a passion for fitness and rugby in his blood. He played for his Alma Mater Royal College in the Under 19 team from the age of 16 from 1996 till 1999. In the year 1998 Royal College were the Champions and it was then that the young Pavithra knew he wanted to someday don the national jersey.

In 1998 right after winning the Bradby Shield, Pavithra went with the Royal rugby team on a tour of England and the experience was something that he would never forget. The following year he was drafted to the National side and was awarded the Most Outstanding Sportsman of Royal College. His club career also began in 1999 when he joined the illustrious Ceylonese Rugby & Football Club (CR&FC).

Pavithra was a regular fixture on the Sri Lanka team from 1999 till 2009. During this time he was injured many times but his sheer determination enabled him to keep playing his heart out for Sri Lanka. In 2004, he was appointed as Captain of CR&FC and continued to Captain the Club till 2006. In 2009 Pavithra captained the Sri Lanka side at the Asian Division One tournament in Dubai where Sri Lanka beat Thailand by a staggering margin of 51 points to 17.

F&S: When did you first pick up the oval ball and what attracted you to the sport?

PF: As young boys my brother and I used to play touch rugby with our cousins on the street. This gave me a feel for the game. Soon after, my brother started playing for the Royal U-15 team and this really made me want to play for my school as well. I played both rugby and cricket, and it was at the age of 15 that I realized how much I loved rugby and that this was the sport that I wanted to pursue.

F&S: What were your most memorable moment(s) on the rugby field?

PF:

In 2009, under my Captaincy, we (Sri Lanka) smashed Thailand 51-17
Winning the Clifford Club Knockout Tournament under my Captaincy for CR&FC in 2006.
Beating Kandy Sports Club in 2001 on their home ground in Nittawala (The Fortress). This was a formidable achievement as they have only lost 2 games at Nittawela for the last 15 years.

I have many good memories on the rugby field but these moments are very special for me.

F&S: In your opinion what is the right age for a youngster to take up rugby and why?

PF: I believe 6 years is the right age to take up rugby. The reason why the All Blacks (New Zealand) are so good is that children in New Zealand take up rugby from a very young age. At the age of 6 the child is familiarised with basic rugby skills such as ball handling and passing. They should not be playing full contact rugby but playing touch rugby to get them accustomed to the game before progressing to full contact rugby.

F&S: You have always played good hard rugby how much would you attribute that to physical training?

PF: Pretty much the entire thing. My game was very physical and hard work made me become the player I was. I felt I was not very talented but I certainly made up for it through hard training. “If you want something really bad and you believe in it then you can make it happen.”

F&S: When do you think a youngster should begin weight training for rugby and how should he lift to get the maximum results for continuity in the sport?

PF: During the early teens, but weight training has to be properly supervised. In most western countries they start at this age in order to build a solid foundation for physical sports. The youngsters should begin with light weights and perfect the form before gradually increasing the load being lifted for training.

F&S: On the subject of fitness and conditioning, do you think Sri Lankans are more aware of the need to be fit?

PF: Yes. The younger generation is getting more concerned with how they look, and have become very regular in going to the gym and training. A lot of the younger guys are trying to get bigger and put on muscle. Ladies too are seeing the need to workout and get in shape to look good and feel better about themselves. Sri Lankans in general are realizing the need to exercise. However, we (Sri Lankans) fall backwards in terms of nutrition. This is because we have not been taught the benefits of nutrition. Our perception of a balanced diet is flawed. If I knew then what I know now about nutrition I would have been a better rugby player. This is an area where we really need to improve, as the benefits are massive.

F&S: For the position you played (Flanker) what were the key gym exercises you did?

Clean & Press
Power Cleans
Push Presses
Snatch

(A lot of explosive moves during the season)

During the off season it was

Squats
Deadlifts
Bench Press
Shoulder Press
Wide Grip Pullups

(These exercises cover the most important muscle groups for rugby)

F&S: What is your personal best for the squat, deadlift and bench press?

PF:
Squat: 405 pounds
Deadlift: 365 pound
Bench Press: 245 pounds

F&S: Tell us of your favourite muscle building dishes?

PF: A beef steak and a salmon steak. Salmon steak is one of the best high protein meals you can have as it is also loaded with essential fatty acids.

F&S: What are your workouts like these days?

PF: I now try to get leaner with a lot of metabolic training. I reduce the rest time between my sets. My workouts are shorter and more effective. I use a timer and keep my rest period between sets from 45 to 60 seconds. I lift heavy once a week to maintain my strength and then I keep my rest period between sets to around 3 to 4 minutes.

F&S: Does fitness and working out still play an important role in your life? Also, what are your future goals?

PF: Hell yeah! I train 6 days a week. Training is my therapy. The feeling after my workout and a shower at home is just fantastic! I am in the best shape of my life and I just want to keep getting better.

I plan on finishing my strength and conditioning course (Australian Strength & Conditioning Association). I want to train rugby teams at school and club level, focusing on the physical conditioning aspect of the game.