Nine Steps To All-Round Rugby Fitness

A rugby player’s body is within reach, discovers ShortList’s Alex Christian

Legs: Brad Barritt

1. Barbell squats

“Start upright with the barbell and slowly go down – then explode upwards. Four sets of four reps at a high weight.”

2. Kettlebell single-leg Romanian deadlift 

“Press the kettlebell to the ground in one hand, lifting the leg on the opposite side in a controlled movement. I use 32kg, four sets of five.”

3. Prowler push

“The higher the weight, the more of a leg grind it is. Lower weights for an explosive workout. I do 150kg, four sets of 20m.”

Arms: Alex Corbisiero

1. Heavy chins

“These weighted chin-ups are massive for biceps. I add 15-20kg, hitting four sets of 4-8 reps.”

2. EZ bar skull-crushers

“Good for triceps. Lie flat, pull the bar close to your forehead, 8-10 reps for four sets. I add 50kg on either side of the bar.”

3. Arnie curls

“Do a normal bicep curl before lifting each dumbbell above your head, twisting your wrists as you do it. Do three sets of eight.”

Cardio: Ryan Jones

1. Rowing machine

“Do 150m in 30 seconds, 30-second break. Then 100 metres in 20 seconds, 20 seconds off; 50 metres in 10 seconds, 10 seconds off. Ten of each set.”

2. Bike

“A kilometre on – aim for 1 minute 15 seconds – then a minute off, 12 times.”

3. Sprints

“Sprint 20m and back. Four sets of six, rests of two minutes in between sets.”

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