How does the All Blacks rugby team get in shape?

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New Zealand is extremely good at rugby.

Over the past 120 years, the men’s team, known as the All Blacks, have faced 19 different countries in international competitions. Eleven of these countries have never beat New Zealand. And the Kiwis are the only team to have more wins than losses against each opponent.

Foreigners may be familiar with the team’s famous haka, a traditional Maori dance, which they perform before every game. But the team is more than an act of novelty; it is a well-oiled machine. Rugby is the country’s national sport for a reason. And to make (and stay) in the national team, the players follow a very precise diet.

According to recent history at The telegraph, the All Blacks training program can be broken down into eight fundamental principles. The post was directed to the team’s strength and conditioning trainer, Nic Gill (also an associate professor of human performance at the University of Waikato in Hamilton, New Zealand) who explained the “Big Rocks” philosophy. ” of the team.

Essentially, any effective and sustainable fitness base should be built on rocks, not pebbles. Focus on mastering the basics – strength, mobility, flexibility, nutrition, sanity – instead of randomly throwing darts across the board and hoping something sticks.

With this in mind, the All Blacks’ ‘training secrets’ are actually surprisingly simple:

  • Elevators composed of: They are adults who practice a contact sport. They should emphasize heavy pushing and pulling movements that recruit multiple joints. Think about squats, deadlifts, bench press, etc.
  • Basic work: Planks, exercises with medicine balls, V-seats, barbell rollouts – everything is essential for midsection strength and stability, and often done other moves more easily.
  • Bodyweight circuits: We know Hemsworth is a huge fan. The All Blacks like to mix short bursts on the bike with strength training (pull-ups and presses) and mat work (like bear crawls).
  • The bear crawls: When it comes to bear races, this team absolutely loves them. This is a routine combat exercise, which steals elements of the struggle. It requires a full range of shoulder and hip motion, as well as a tight core.
  • One leg at a time: Formally known as “single limb work”. Consider weighted squats and step-ups to make sure there is no imbalance in the body. (Which can form when one leg takes on more load in a traditional exercise.)
  • Spinning: Wattbikes make sure these guys – who are huge – can do cardio without impacting their joints.
  • Yoga: The grown-ups do yoga too. In addition, two sessions of soft tissue work per day.
  • Keep an open mind: Gill maintains that the brains behind the muscles of the All Blacks are always receptive to new ideas in fitness – they just aren’t going to build the foundation around trends or fad diets.

Here is. If you challenge someone at the gym to start training for ‘rugby form’ they may never get past that very first point. But excellence halfway around the world – at the moment New Zealand are the highest ranked team on the planet – doesn’t come from a scattered strength training regime. It requires a patient and holistic attack. And whether or not you go after men for a living every weekend or not, it could also help you lead happier, healthier lives.


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