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After all, thats how they work on the rugby field. Weight, About We're in for a surprise! Famously, Andrew Sheridan a world cup winning prop for England could bench press 225 kilos and squat 300 kilos and was known to be one of the strongest rugby players, but there are many more who could outdo him now. All weight exercises, Olympic or otherwise, are performed with a focus on moving the weight at speed for explosiveness. The strongest position in rugby is a front rower, either a prop or a hooker. Hard to imagine why. Cal made its final home rugby match of the season a good one as the Golden Bears beat defending national champion Army 31-14 on a rainy, windy Saturday afternoon at Witter Rugby Field in Berkeley. As youll see, these test rugby players are massive. You can hardly believe this man's age since he has that lovable rugged look while sporting a winning smile. Not surprisingly, powerlifters are the clear winner here. A player with poor levels of strength will be able to make up for their strength shortcomings with higher . The Samoan is the second of the Tuilagi brothers on this list. Keenan Reynolds held the Bulldog bench press record for years at 155kg, stood until Will Minson broke it - Barry Hall broke it in his first Month at the Bulldogs. Recently, Chandler Parson also highlighted Pekovi as the strongest player he ever faced. Should rugby players bench press? is a sporting clich, but the bench press continues to occupy a macho seat in the pantheon of weightlifting disciplines - and professional rugby players are by no means exempt. One PRO14 head coach RugbyPass spoke to said that he was interested in creating powerful, fast athletes, regardless of their size. However, there is at least a correlation between muscular endurance . Sport Highlights 8K subscribers Subscribe 11K 1.5M views 1 year ago Here are some of the Best NFL Combine Bench Press Moments, Please Leave a Like and. Your email address will not be published. But, as you get stronger, increases will be harder to come by and will likely be smaller, too. The average professional rugby player is expected to be able to squat at least twice their body weight. The world of rugby is full of some of the biggest men in sports. That makes him an immense asset for the scrum. Apparently, he can squat over 540 lbs, which makes him possibly the strongest rugby player in his country. Here are 15 of the biggest beasts in rugby in no particular order. MORE STORIES; John Ross holds the NFL Combine's 40-yard dash record at 4.22 seconds, Stephen Paea set a still-unbeaten bench press mark in 2011 and the best vertical jump has stood for 18 YEARS . pretty much all of these guys have now retired. Weve compiled the knowledge and experience of our Then, he went on to play seven seasons in the NFL for four different teams. The belts are easily recognizable. At the age of just 24 years, hes also one of the younger rugby players with such an imposing physique. It made my life a bit easier." Gerry Thornley. We have compiled a list of 15 of the biggest beasts in rugby that easily rival those of the NFL. The squat is one of the three exercises that they compete in. The Springboks, for example, expect Test players to bench press between 1.3 to 1.5 times their bodyweight, position-dependent. Joe Marler is probably Englands biggest Rugby Union player, or at least we weren't able to find any bigger rugby players in England. If you are not consistently pushing your body it will stay the same and your strength and muscle levels will not change. He is a huge flanker and plays for his home team, The Brumbies, in Australia. http://en.espn.co.uk/scrum/rugby/player/159922.html, https://www.thefamouspeople.com/profiles/sonny-bill-williams-13168.php. Rugby players dont just have impressive physiques they have the strength to match. Tom Robinson is itching to get back to competitive rugby and may start against the Brumbies this weekend. . . Hafthor Bjornsson 'channelled his inner Game of Thrones strength' with an incredible display after lifting wife Kelsey Henson with only a single hand Wednesday is another recovery day. Perform these once per week and 5 sets 4. Here's a look at the 10 strongest players at this week's combine, guys who bench pressed 225 pounds at least 30 times: T10. During the bench press you need to be able to explode off the bottom to get the bar off your chest. The file: Josh Uche, Hudson's teammate at . For most rugby players, having a big number on the bench isnt worth the risk of a potentially season-ending injury. The list is also not an exhaustive list of the top bench press records in the sport; rather it's the bench press PBs of some notable professional rugby players. This post was made by the staff of TheAthleticBuild.com, home of the athletic body. They actually avoid cardio training as its believed to be harmful to strength gains. This doesnt mean that some NFL players dont have impressive one rep maximum presses. Because strength is such an essential component of rugby, most players need to work on getting stronger. BEN WALLACE 6'9, 240, power-forward/center, NBA: 1996-2012 Ben Wallace claims his biggest bench press was 460 pounds, which is nearly twice his playing weight! Before starting any new diet and/or exercise program, always be sure to check with your qualified medical professional. Ruggers are not just big squatters but big benchers, too! The Waratahs battled their way back into the game to regain the lead then emptied their bench to add an extra hit of energy. So how do Rugby players measure up? From the moment he made his international debut at a world cup qualifier, the rugby world knew it had a new star-tight head prop. Before you add weight you should be able to perform 3 to 4 sets of 20 of body weight dips. Jones is the strongest Blue here, followed by Rowe and Casboult. The following list comes with a health warning. We did find where he was timed running 90 meters in 10 seconds but that was a guesstimate they did using this video which is as unscientific as it gets. At the 2012 combine, 346-pound defensive tackle Dontari Poe was clocked at 4.98 seconds in the 40-yard dash, did 44 repetitions of 225 pounds in the bench press, had a 29.5-inch vertical and . It goes without saying that rugby players are neither powerlifters, professional strongmen nor bodybuilders. There must be something in the Tongan genes and diet because while Taniela Tupou plays on the international team for Australia and on a weight-to-height ratio, he would beat Opeti. Photo / Getty Images. - Nick Bowen COLLINGWOOD Let's break down the nine benefits of the bench and how they apply to you. Get two gym-bros together, and invariably, one will ask the other, Hey how much can you bench? Even non-exercisers know the bench press is a famous exercise, even if they dont know which muscles are actually involved! Were committed to serving as your most trustworthy athlete resource, on your sport and fitness journey. 2.Shaq. All rights reserved. It fatigues your muscles and disrupts the central nervous system. Rugby players love to hit the weight room and throw around some big weights to build their muscular frames. While most of the numbers represent personal bests for many of these players, inevitably some will have either bested these records or, inversely, are no longer capable of lifting that amount. We used verifiable lifts (video or in powerlifting or strongman events) to sort through the athletes. Watch. (Points) 2008-present. Thats an immense size, and if you look up some videos of him playing for the English team Leicester Tigers or Tonga during the world cup tournament, youll get an idea of how he can make other rugby players just bounce off him. Tim Horan joins the panel to shed light on THAT letter and Steven Luatua dials in all the way from the UK. Us, Contact Rugby players should add supplemental exercises to their regime eg. Eben Etzebeth is a South African Rugby Union footballer. 6'3", 325, guard, 1994-07. Good exercises for rugby strength include: Thats not to say you cant include isolation exercises in your workouts, but the meat and potatoes of your training should be compound exercises. If you are new to strength training, youll probably find that you can increase your weights almost weekly. Alesana is one of the infamous Tuilagi brothers from Samoa. This man hits like a brick $hi+ house. A post shared by David Pocock (@davidpocock). The bench press is a classic exercise for building upper body strength and power, and it's a favorite of many NRL players. Never will.. But what they do out on the pitch is more important! After the recovery day on Wednesday, the player might be back to the weights. How often players lift weights is determined by several things, including. He's basically on his knees wanting a mammoth rugby nation like Wales to take him on. The 2023 Fourmula One season starts this weekend. I would expect them to hit the 300kg (660 pounds) mark.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[120,600],'fluentrugby_com-leader-3','ezslot_20',132,'0','0'])};__ez_fad_position('div-gpt-ad-fluentrugby_com-leader-3-0');if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[120,600],'fluentrugby_com-leader-3','ezslot_21',132,'0','1'])};__ez_fad_position('div-gpt-ad-fluentrugby_com-leader-3-0_1');.leader-3-multi-132{border:none!important;display:block!important;float:none!important;line-height:0;margin-bottom:15px!important;margin-left:auto!important;margin-right:auto!important;margin-top:15px!important;max-width:100%!important;min-height:600px;padding:0;text-align:center!important}, To increase their bench press rugby players need to program their weightlifting using linear periodisation by slowly increasing the intensity of their workouts over time. Bench press records: Gheorghe Gajion (Ospreys) - 230kg Aled de Malmanche (Stade Francis, retired) - 220kg Andrew Sheridan (Sale Sharks, retired) - 215kg Upper body strength remains a valuable asset in the game, once it doesn't come at the cost of compromising a player's speed or endurance. To do this, we focused on their official player profiles, and we ranked them based on their weight. Respect your bodys need for rest and recovery, Match your training to the competitive season, i.e., train harder/longer in the off-season, and cut back on gym time during the playing season, Deload after intense phases of training to avoid overtraining. Rugby does quite respectably in the squat when compared with NFL football. He also benches over 450 lbs, according to rugbybypass.com. Total Shape is an independent website. As a minimum, a player at the professional level is expected to bench between 1.3 to 1.5 percent of their body weight. Intra By Swolverine Review: Is this BCAA Supplement Any Good? The strongest was probably Henry Tuilagi (former Samoa no. He has helped hundreds of people lose weight, get in shape, and maintain their healthy lifestyles through proper training and eating habits. Apart from effectively using linear periodisation the other way rugby players can increase their bench press is through incorporating effective supplemental exercises into their programs. One rep max bench presses are also a potentially dangerous exercise for contact sports athletes to attempt. Chris Yarran can lay claim to being the Blues' strongest player on a pound-for-pound basis. And because he was a professional boxer in New Zealand, its another reason to be careful of his barging runs. Unlike muscle power, which is force generated quickly, movement speed is not part of strength, and its all about the amount of weight you are lifting. The gainline-busting Cardiff Rugby loosehead has been one of the form players in the URC and he wants his opportunity with Wales. In times of uncertainty you need journalism you can trust. Because of this, rugby strength testing tends to revolve around a small handful of compound barbell exercises, such as: However, the most common strength tests for ruggers are the back squat and bench press, which are the focus of this article. Oops! Some of the concepts presented herein may be theoretical. REACTION: World Rugby chiefs have called for "comprehensive consultation" after the launch of a new short-form international Rugby Union competition. If you are a rugby player looking to increase their bench press then you better have strong and powerful shoulders. Josua Tuisova Height: 6'11" Weight: 249 lbs Josua is a Fijian rugby union player who is known for his strong running and physical play. Us, Recent Press As an Amazon Associate we earn from qualifying purchases. While he doesnt really keep track of his max lifts anymore, he is reportedly able to squat 772lb (350kg). The materials and information provided in this presentation, document and/or any other communication (Communication) from Ruck Science, LLC or any related entity or person (collectively Ruck Science) are strictly for informational purposes only and are not intended for use as diagnosis, prevention or treatment of a health problem or as a substitute for consulting a qualified medical professional. He is getting up there in age though. Only MMA and other competitive combat sports really come close to the physical demands of rugby. Generally speaking, S&C coaches have moved the sport towards core and explosive strength training in the last decade away from a bulk at all costs mindset. The following list comes with a health warning. Gheorghe Gajion from Moldova who plays for Ospreys is the rugby player with the highest bench press at 230kg (506 pounds). The speedy half-back can bench press about 130kg, an impressive effort for someone who tips the scales at 83kg. In a rugby context, an enormous bench press is not necessarily indicative of anything other than a strong upper body. With tree trunk legs like that, I am sure Josua is a really fun guy to bring down. The rugby player from South Africa is also called The Beast for being such a powerhouse on the front row of his club (The Sharks) and national team. They work at weekends, so its important that they have time for life outside of the work environment. Please, his skill level is so average at international level, this description is about him.. did you proofread this article? 1RM absolute bench press was recorded in kilograms (kg), and the 1RM relative bench press was calculated as 1RM/ (bodyweight 0.57). window.scriptsToInit.push('BrightCoveEmbeddedScrollVideo.init("6151210647001");'); It goes without saying that rugby players are neither powerlifters, professional strongmen nor bodybuilders. Despite that, inevitably, some question marks remain over one or two of below numbers, especially in a discipline so given to hyperbole. (2021). His playing position is a tighthead prop. NRL strongest players: King of the Gym, each club, biggest lifters, Josh Mansour, Maika Sivo, Marty Taupau HOME NRL NRL-PREMIERSHIP Kings of the gym: NRL players reveal the strongest men at every club Adam Elliott, Marty Taupau, and Josh Mansour are some of the NRL's strongest men. Embed from Getty Imageswindow.gie=window.gie||function(c){(gie.q=gie.q||[]).push(c)};gie(function(){gie.widgets.load({id:'t64xv64cRK1SgbjS06VXqA',sig:'FcovosN8bcy9eCfNi4-YM5sXJ9qs8tY2_G07LvOl9Tw=',w:'364px',h:'594px',items:'1401915063',caption: true ,tld:'com',is360: false })}); Biyi is an English professional rugby union player who plays for Racing 92. To ensure you never have any issues moving the bar from your chest you need to incorporate clap push ups into your training. DM us on Twitter, or email us at ian@rugbypass.com. He watched on from the bench during the team's last outing, a 2-0 loss to Motherwell, where his presence . Generally speaking, S&C coaches have moved the sport towards core and explosive strength training in the last decade away from a bulk at all costs mindset. Aled de Malmanche, Andrew Sheridan, Alfie Tooala Vaeluaga, WillGriff John, Max Lahiff, Nicky Smith, Rory Sutherland, Jon Welsh, Tom Court, Jack Whetton have all benched over 200kg which is a strong deadlift let alone a bench press. This article looks at how much weight that elite rugby players can lift in the gym. We all know rugby players are big and strong with the average professional standing at 6ft 1 and weighing an impressive 100kg. The second schedule was devised for the Welsh national team. There's no doubting, much like golfers when quizzed as to 'what they shot', numbers are often to be taken with a pinch of salt. He plays as a scrum-half for Japan on international level and for the NEC Green Rockets and the Sunwolves at domestic level. And the last rugby world cup proved that these men have never been bigger or stronger. The fact that rugby players can bench press such high numbers while still training rugby full time is an amazing feat. But how does it compare to other top power sports? Get strong, but also work on the other fitness components needed for successful rugby. Weighted dips are one of the most effective exercises at building explosive, big and power dips. Some sports have such intense competition and require very specific skills that unless you started training for thousands of hours since you were a child you if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'fluentrugby_com-box-1','ezslot_13',101,'0','0'])};__ez_fad_position('div-gpt-ad-fluentrugby_com-box-1-0');if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'fluentrugby_com-box-1','ezslot_14',101,'0','1'])};__ez_fad_position('div-gpt-ad-fluentrugby_com-box-1-0_1');.box-1-multi-101{border:none!important;display:block!important;float:none!important;line-height:0;margin-bottom:7px!important;margin-left:auto!important;margin-right:auto!important;margin-top:7px!important;max-width:100%!important;min-height:250px;padding:0;text-align:center!important}Welcome to FluentRugby!We have been training in rugby for many years and want to share our experience with you. After all, rugby is played out on the field against the other team, not in the gym where the barbell is your only competition. In theory, you could do 1RM testing on any exercise, from biceps curls to calf raises to triceps pushdowns. The Captains Run is about an hour of light cardio training on the match pitch. Fastest: Nick Meaney Strongest: Raymond Faitala-Mariner, overall. Nick Walshaw and Fatima Kdouh 6 min read The average professional rugby player is expected to be able to bench 1.5 times their body weight. The back squat is the so-called king of exercises. Click here for our Privacy Policy. 20) Andrew Sendejo Strong Safety College: Rice University Height: 6'1 Weight: 209 Beast Factor: 40-yard dash: 4.65, 225lb Bench Press: 19 reps, 34-inch vertical jump 19) Aaron Donald Defensive Tackle College: Pitt Height: 6'1 Weight: 285 Heavy is a relative term, but for rugby strength workouts, it means working with weights of 85% or more of your 1RM and using the 1-5 rep range. Howard probably has one of the most sculpted physiques the NBA has ever seen. Some variation of the bench press remains a staple in rugby clubs across the globe. (Photo by Cameron Spencer/Getty Images). The same Spanish study compared the average 1RM bench press strength of National Amateur rugby players by position and gender: Male forwards: 95kg/209 lb. But as the game wore on, the errors crept in, in game management and at times execution and was replaced with the game in the balance. For example, Josh Mansour, a former NRL player who now plays rugby union, is known . They were used to bring down rampaging forwards without exerting large amounts of energy. The coaches and physios constantly adjust training based on these metrics. Jamie is the biggest rugby player from Wales, and at 64, hes also among the taller ones. To put this in perspective, 140kg/308 lb. One rep max bench presses are also a potentially dangerous exercise for contact sports athletes to attempt. Monday and Tuesday often have double training sessions. Apps. If you dont, your progress will plateau. The relative bodyweight of players and what theyre throwing up on the bar must be taken into account. you lose fat and re-build your body from the ground up. 05. A post shared by sergioparisse (@sergioparisse). Some trainers only allow two weight sessions a week during the season. whether NFL players are bigger than rugby players. Explore. Weighing in at just under 250 pounds, hes the biggest rugby player in Italy. The list is also not an exhaustive list of the top bench press records in the sport; rather its the bench press PBs of some notable professional rugby players. Josua Tuisova is a massive rugby player from Fiji and a surprisingly big rugby player to play on the wing. It specifically targets the pectoralis major, deltoids, and triceps muscles, which are your main pushing muscles. See more ideas about football, rugby players, rugby. You dont have to be idle or passive between sets. Week in and week out, he is offering try assists or scoring himself so he helps your scoreboard tick over. Prop Average weight 118kg Expected bench press 153kg to 177kg, Hooker Average weight 106kg Expected bench press 138kg to 159kgif(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'fluentrugby_com-banner-1','ezslot_1',108,'0','0'])};__ez_fad_position('div-gpt-ad-fluentrugby_com-banner-1-0');if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'fluentrugby_com-banner-1','ezslot_2',108,'0','1'])};__ez_fad_position('div-gpt-ad-fluentrugby_com-banner-1-0_1');.banner-1-multi-108{border:none!important;display:block!important;float:none!important;line-height:0;margin-bottom:7px!important;margin-left:auto!important;margin-right:auto!important;margin-top:7px!important;max-width:100%!important;min-height:250px;padding:0;text-align:center!important}, Lock Average weight 117kg Expected bench press 152kg to 175kg, Flanker Average weight 108kg Expected bench press 140kg to 162kg, if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'fluentrugby_com-large-leaderboard-2','ezslot_6',109,'0','0'])};__ez_fad_position('div-gpt-ad-fluentrugby_com-large-leaderboard-2-0');if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'fluentrugby_com-large-leaderboard-2','ezslot_7',109,'0','1'])};__ez_fad_position('div-gpt-ad-fluentrugby_com-large-leaderboard-2-0_1');.large-leaderboard-2-multi-109{border:none!important;display:block!important;float:none!important;line-height:0;margin-bottom:7px!important;margin-left:auto!important;margin-right:auto!important;margin-top:7px!important;max-width:100%!important;min-height:250px;padding:0;text-align:center!important}Number 8 Average weight 110kg Expected bench press 143kg to 165kg, Halfback Average weight 84kg Expected bench press 109kg to 126kg, Five Eighth Average weight 90kg Expected bench press 117kg to 135kg, Inside Centre Average weight 97kg Expected bench press 126kg to 145kg, if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[320,50],'fluentrugby_com-leader-1','ezslot_8',138,'0','0'])};__ez_fad_position('div-gpt-ad-fluentrugby_com-leader-1-0');if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[320,50],'fluentrugby_com-leader-1','ezslot_9',138,'0','1'])};__ez_fad_position('div-gpt-ad-fluentrugby_com-leader-1-0_1');.leader-1-multi-138{border:none!important;display:block!important;float:none!important;line-height:0;margin-bottom:7px!important;margin-left:auto!important;margin-right:auto!important;margin-top:7px!important;max-width:100%!important;min-height:50px;padding:0;text-align:center!important}Outside Centre Average weight 94kg Expected bench press 122kg to 141kg, Wing Average weight 90kg Expected bench press 117kg to 135kg, if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'fluentrugby_com-large-mobile-banner-1','ezslot_10',112,'0','0'])};__ez_fad_position('div-gpt-ad-fluentrugby_com-large-mobile-banner-1-0');if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'fluentrugby_com-large-mobile-banner-1','ezslot_11',112,'0','1'])};__ez_fad_position('div-gpt-ad-fluentrugby_com-large-mobile-banner-1-0_1');.large-mobile-banner-1-multi-112{border:none!important;display:block!important;float:none!important;line-height:0;margin-bottom:7px!important;margin-left:auto!important;margin-right:auto!important;margin-top:7px!important;max-width:100%!important;min-height:250px;padding:0;text-align:center!important}Fullback Average weight 90kg Expected bench press 117kg to 135kg, Gheorghe Gajion from Moldova who plays for Ospreys is the rugby player with the highest bench press at 230kg (506 pounds). Among full-time starting guards, Allen has the highest bench repetition figure of any listed on. Your email address will not be published. Typical numbers for a front rowers bench press are between 180 kg and 220 kg. The answer is very well. A post shared by Sean O'Brien (@seanobrien678). Powerlifting Flat Bench by Bells of Steel Review, 9 Best Folding Squat Racks for Home Gyms in 2023. Rugby simply will never appease everybody', Harlequins' take on 'unique' Dombrandt now thriving with England, How the world reacted to Ardie Savea's 'nasty' gesture. His club is The Dragons, and he has won 94 caps for the Welsh national squad as well. Mentions, Privacy Underhand pull-ups Here are the 24 strongest NFL players of all time (in no particular order): 1. This is some serious weight, particularly for athletes in a sport that requires high amounts of running without a break. 10 Rugby "BIG MAN" - Strongest Rugby PlayersMy Store: https://teespring.com/stores/korol-rugby Made by KOROL RUGBYRate, comment and subscribe..Thanks for Wa. In the case of professional players, ruggers often squat weights that would make a wannabe powerlifter blush. Squat and bench press force-velocity profiling in male and female adolescent rugby players. Chop tackles started becoming extremely popular in rugby in the 2010s. Its important to note that there is no hard and fast rule. The NFL combine bench press is a unique challenge that prospects go through to boost their chances of getting drafted. He did, however, manage this feat long after his retirement from rugby, and at the age of 46. An honorable mention must also go to former Wallaby wing Murdoch Alistair, who benched 227.5kg (raw) at the World Drug Free Powerlifting Federation (WDFPF) in 2014 in the under 110kg bodyweight category. Total Shape does not provide medical advice, 'How much do you bench bro?' The 6-foot-3, 240-pound Henry who ran the 40-yard dash in 4.50 seconds bench-pressed 440 pounds, squatted 500. Biggest Strongest Rugby Players Bench Press Football. A post shared by James Haskell (@jameshaskell). Embed from Getty Imageswindow.gie=window.gie||function(c){(gie.q=gie.q||[]).push(c)};gie(function(){gie.widgets.load({id:'LWLZP98qT21RaPQ5ymrXdg',sig:'2t18CoBcdW65NOLmgGs-jrkeSBVj7HmqEncNw0u13MI=',w:'594px',h:'407px',items:'1245337747',caption: true ,tld:'com',is360: false })}); Cian is an Irish rugby player with Rugby Union. Ruck Science is not liable or responsible for any advice, course of treatment, diagnosis or any other information or services you chose to follow without consulting a qualified medical professional. It doesnt always translate into a good rugby player on the field of play. No doubt he puts in his time in the weight room, but his beard is almost as badass as his physique. Charles Barkley was ridiculously strong (while looking like a marshmallow) Moses . References to any non-Ruck Science entity, product, service, person or source of information in this or any other Communication should not be considered an endorsement, either direct or implied, by the host, presenter or distributor of the Communication. A post shared by ANDREW PORTER (@andrewporter___). Australian international Murdoch Alistair benched 227 kg (raw) in a world competition in 2014. 2023 (3.0.23061.8) 24.com. Rugby is not a weight-lifting competition; it's a contact sport that requires speed, endurance, and explosive strength of its athletes. What you do out of the gym is just as important. Here is an easy and simple bench press program that rugby players can use to add some serious weight to their bench press max.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,600],'fluentrugby_com-leader-2','ezslot_19',140,'0','0'])};__ez_fad_position('div-gpt-ad-fluentrugby_com-leader-2-0'); Take 60% of your current bench press max. In a rugby context, an enormous bench press is not necessarily indicative of anything other than a strong upper body. With tree trunk legs like that, I am sure Josua is a really fun guy to bring down. One of the points he made was a set containing 15+ reps builds/requires muscular endurance. For example if your current max bench press is 100kg the program will look like this: If you are able to consistently add 2.5 kg every week by the end of the program you should be lifting your former 87.5% of your max for 3 sets of 8. RANKED | England's three STRONGEST players ever revealed 26 October 2020 Steven 1. You can use your 3-5 minutes to do mobility or flexibility training, or do a non-competing exercise, e.g., a set of pull-ups between sets of squats, or band pull-aparts between sets of bench presses. Andrew Porter - Ireland. It wasnt easy. Thereafter you will be billed R75 per month. A one-repetition maximum is the amount of weight you can lift once. As an Amazon Associate I earn from qualifying purchases. Maybe its because he reportedly benches over 500 lbs (230 kg). 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