THE POWER WorKoUt
BUILD THE bODY OF AN ATHLETE
TURN FAt INtO MUSCLE WItH tHIS RUGBY WORKOUt WORKOUT A Push-up Position Row
Place a pair of hex dumbbells on the floor and assume a push-up position with your hands on the dumbbells [A]. Without allowing your torso to rotate, pull the dumbbell in your right hand up to the side of your chest [B]. Pause, and lower the dumbbell; repeat the move with your left arm. Thats one rep. Reps: 10
B
When it comes to explosive power, theres no better measure than your vertical jump. You may think that its only for locks in the lineouts, but youd be wrong. Its a very accurate test of how much power you can generate in a short space of time. The NFL and NBA both use a vertical jump test in their rigorous draft evaluations, and a few forward-thinking rugby sides are now including it in their testing too. These muscle benefits arent only for sportsmen with big pay cheques and designer genes, you can also become stronger, faster and leaner with this kind of training. Ignore the boring, time-wasting arm curls and calf raises, these classic supermoves will have you jumping like Andries Bekker in no time.
Do each workout (Workout A, Workout B and Workout C) once a week, resting a day between each session. Perform each pair of exercises for example, 1A and 1B, or 2A and 2B as a superset. That is, do one set of the rst exercise follow ed immediately by one set of the second exercise. Then rest for 90 seconds. Repeat until youve completed four sets of each exercise. Once youve done all your sets, move on to the next pair of exercises.
DIRECTIONS
WORKOUT b
A
WORKOUT C
A
1A
Barbell Front Squat
Grasp a barbell using an overhand grip, and let the bar roll back to the tips of your fingers until it rests securely on the front of your shoulders. Raise your upper arms until theyre parallel to the floor [A]. Push your hips back and lower your body until your thighs are at least parallel to the floor [B]. Return to the starting position. Reps: 10
1A
Barbell Row
B
1A
Grab a barbell using an overhand grip thats just beyond shoulder width, and hold it at arms length. Bend at your hips and knees and lower your torso until its almost parallel to the floor [A]. Without moving your torso, pull the bar to your upper abs [B]. Lower the bar back to the starting position. Thats one rep. Reps: 10
Dumbbell Alternating Bench Press
Lie face up on a flat bench and hold a pair of dumbbells over your chest [A]. Slowly lower one dumbbell to the side of your chest [B]. Pause, and as you press the weight back up to the starting position, lower the dumbbell in your other hand. Keep alternating back and forth until youve done all reps with each arm. Reps: 10
B
1B
Single-Leg Hip Raise
Lie face up on the floor with your left knee bent and left foot flat. Straighten your right leg in the air so its in line with your left thigh [A]. Now squeeze your glutes and push your hips up until your body forms a straight line from knees to shoulders [B]. Pause for two seconds, and return to the starting position. Do all your reps, then switch legs and repeat. Reps: 10
1B
Rear Lateral Raise
Grab a pair of dumbbells and bend at your hips and knees until your torso is nearly parallel to the floor. Let the dumbbells hang straight down from your shoulders, your palms facing each other [A]. Without moving your torso, raise your arms straight out to the sides until theyre in line with your body. Pause, and return to the starting position. Reps: 10
1B
P H OTO G RA P H S S EA N L AU R E N Z (O P E N E R ) , B E T H B I SC H O F F ( WO R KO U TS ) M O D E L L E E T H O M PSO N (O P E N E R )
Pull-up
Hang at arms length from a pull-up bar, using an overhand grip thats slightly wider than your shoulders [A]. Pull your chest to the bar [B]. Pause, and slowly lower your body to the starting position. Note: if you can do more than six, add some weight. Reps: 5
2A
Barbell Rack Pull
Place a barbell at knee level in a squat rack (or on a pair of pulling platforms). Bend at your hips and knees until you can grab the bar overhand, with your hands just outside your legs [A]. Stand by thrusting your hips forward and straightening your knees [B]. Return to the starting position and repeat. Reps: 10
2A
Offset Farmers Walk
Grab a dumbbell in one hand and let it hang naturally at arms length. Walk 10 steps forward, and then return to where you started. Switch hands and repeat. Thats one set.
B
2A
Reps: 20 steps (per side)
Side Plank
Lie on one side with your legs straight, and prop up your upper body on your forearm. Raise your hips so your body forms a straight line from ankles to shoulders, and hold for eight seconds. Thats one rep. Lower your body back to the floor, then raise back up and hold again. Do all your reps, switch sides and repeat. Reps: 5
2B
Dumbbell Bulgarian Split Squat
Hold a pair of dumbbells at arms length next to your hips. Stand in a staggered stance and place the top of your back foot on a bench [A]. Keeping your torso upright, bend your front knee and lower your body as far as you can [B]. Pause, and push back to the start. Do all your reps, and then switch legs and repeat. Reps: 10
B
2B
Dumbbell Walking Lunge
Hold a pair of dumbbells next to your hips [A]. Take a long step forward with your left foot, and lower your body until your front knee is bent 90 degrees [B]. Now push yourself forward into a standing position [C]. Thats one rep. Alternate the leg you step forward so youre walking with each rep. Reps: 20 (10 per leg)
B
2B
