Ruck Hard Abs

There’s a lot to be said for men who get up on a cold morning and smash heads together. “The modern rugby player is the ultimate athlete,” says England’s strength and conditioning coach Calvin Morris, who’s trained the likes of fly half Toby Flood. “He has to be powerful and fast, no matter what his position.” Follow Calvin’s plan for more muscle and greater speed, whatever your discipline.


Build Speed


Get out of the blocks
Head to a park with a weighted vest. Crouch and explode into a sprint for 8 secs. Rest 1 min. Repeat 4 times. You’ll get muscles for greater acceleration. Avoid dogs and trees.



Sprint for glory
Simply run as fast as you can. For for 5 secs, rest for 10, then repeat. “It’s surprising how few people train like this,” says Calvin. “It’s the best way to increase speed.”


Improve Agility


Be dodgy
Place 10 cones (or stones) in a straight line, about 50cm apart. Sprint at them then sidestep in and out of each. Repeat 5 times to be able to dodge any defender.



Improve core values
Hang from a bar. Lift your legs up, keeping them as straight as possible. Tense your abs and lower slowly. Do 8. “A strong core is essential for agility,” says Calvin.


Increase Power


Give yourself a leg up
Grab a bar as shown. Push your hips forward to raise it. “Power comes from training the legs,” says Calvin. This deadlift will prepare you to tackle the meanest of opponents.



Get Olympic power
Grab a bar as shown. Lift it to waist and then ‘catch’ it at your chest. Push it overhead. Return. Do 3 sets of 4. This Olympic lift increases power output, fast.



Photography by Yong Keen Keong (BluInc Media)


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