The Sandal Warriors women’s rugby team are embracing a powerful weekly training programme at Gameface Gym, guided by the ever-motivating Natasha Del Grande. What started as an off-field conditioning plan has become a cornerstone of their team culture - enhancing strength, agility, resilience, teamwork, and mental wellbeing, all while having an enormous amount of fun.

Perfect timing for big games ahead

With the quarter-finals for the National Cup fast approaching, the timing couldn’t be better. The recent spell of relentless wet weather has made outdoor conditioning difficult, so having structured indoor sessions has proved incredibly fortuitous. Gameface Gym offers the perfect environment for staying focused, maintaining fitness, and keeping morale high despite the rain.

Effective workouts

Each week, the Warriors take part in a vibrant mix of Les Mills Pump, Spin, Circuits, and Les Mills Body Attack. Every session is set to energising music, making the workouts not only effective but genuinely enjoyable.

Les Mills Pump delivers the strength-building foundation the players need. The high rep barbell training boosts muscle endurance and functional power—ideal for tough carries, dominant tackles, and repeated physical contact on the pitch. The music helps the squad stay in sync, turning hard graft into something almost rhythmic and team-driven.

The Warriors’ Spin classes drive cardiovascular fitness and leg power, mirroring the repeated sprints and bursts of acceleration essential in match play. Tackling the hardest intervals together builds camaraderie and mental toughness, all supercharged by the beat of the music pushing them through.

During Circuit Training, the players rotate through stations that demand agility, explosive power, and control skills that directly translate to rugby. The constant movement encourages teamwork, communication, and encouragement. These sessions build trust and unity while sharpening the physical skills required for fast, fluid gameplay.

Les Mills Body Attack adds a burst of athletic energy. With sports-inspired movements, footwork, and high tempo tracks, the session strengthens speed, coordination, and endurance. It’s challenging, empowering, and leaves the squad buzzing with endorphins and shared accomplishment.

Beyond the physical benefits

But beyond the physical benefits, this programme is invaluable for mental health and team cohesion. The music, the laughter, the effort, and Natasha’s infectious positivity have created a safe, energising space where players can switch off from daily pressures and simply enjoy training. Fun is treated as a key component of performance—and it shows.

Week by week, the squad is becoming stronger, happier, and more connected. The timing of this indoor training has also been a gift, allowing them to stay consistent and focused despite the rain-soaked pitches elsewhere.

Under Natasha’s expert guidance, and with the vibrant, music-filled atmosphere of Gameface Gym behind them, the Warriors are building a powerful blend of fitness, resilience, and unity - perfect preparation not only for the quarter-finals of the National Cup, but for whatever challenges lie ahead.