The players underwent a comprehensive physical fitness testing (height, body mass and sum of seven skinfolds, sit-and-reach, vertical jump, 10m and 40m speed, 1 RM bench press, pull-ups, one . Monday & Thursday 60kg 3 sets, 8 reps, Monday & Thursday 62.5kg 3 sets, 8 reps, Monday & Thursday 65kg 3 sets, 8 reps, Monday & Thursday 67.5kg 3 sets, 8 reps, Monday & Thursday 70kg 3 sets, 8 reps, Monday & Thursday 72.5kg 3 sets, 8 reps, Monday & Thursday 75kg 3 sets, 8 reps, Monday & Thursday 77.5kg 3 sets, 8 reps, Monday & Thursday 80kg 3 sets, 8 reps, Monday & Thursday 82.5kg 3 sets, 8 reps, Monday & Thursday 85kg 3 sets, 8 reps, Monday & Thursday 87.5kg 3 sets, 8 reps, Test 1 rep max goal should be 115% of your old max. We're in for a surprise! For example, long-distance runners only really need a high level of aerobic fitness. Calculate Your Strength Level kg kg years old Calculate Level Recommended Program For Bench Press we recommend following the Candito 6 Week Strength program on Boostcamp. He did, however, manage this feat long after his retirement from rugby, and at the age of 46. A 120kg prop, therefore, would be expected to bench 180kg as a 'minimum' requirement, while a 100kg centre would be expected to bench 130kg. Until now. This allows (and demands) that players prioritize strength in a way that would be counterproductive in rugby. In theory, you could do 1RM testing on any exercise, from biceps curls to calf raises to triceps pushdowns. If we missed anyone, let us know in the comment section below. Former Bulls flank to make Northampton his new home? The average professional rugby player is expected to be able to squat at least twice their body weight. Players need to be aerobically and anaerobically fit, fast, agile, mobile, powerful, and strong. 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 and Returns, Legal All rights reserved. After all, rugby is played out on the field against the other team, not in the gym where the barbell is your only competition. He benches over 475 lbs (220 kg). Age: 43 years old (as of 2023) Place of birth: Abadan, Iran. Thereafter you will be billed R75 per month. A 100kg bench press is relatively common, and a lot of average gym-bros can put up this kind of weight. Focus on the big lifts while the bench press and squat are two of the best exercises for testing strength, theyre among the best for building it, too. Some of them look like they could be gladiators from Roman history. Journalism strengthens democracy. Upper body strength remains a valuable asset in the game, once it doesnt come at the cost of compromising a players speed or endurance. 75. diagnosis, or treatment. Enjoy! It specifically targets the pectoralis major, deltoids, and triceps muscles, which are your main pushing muscles. Hes also one of the strongest on the South African squad as he can reportedly bench press 385 lbs. Who is the hardest player in rugby? I don't give up. 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. During the bench press you need to be able to explode off the bottom to get the bar off your chest. 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. F1 LIVE | 2023 Bahrain GP - Classy Verstappen glides into pole position as Alonso rolls back the years, Blitzboks thump Japan, fightback to draw with France in Vancouver, Casual Stormers nearly collapse but squeak past Sharks in URC cliff-hanger, Where's Ryan? Many of the worlds best rugby players have modest PBs on the bench press. 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. READ MORE: Rugby Australia set for massive pay player cuts as deal nears fruition Super Rugby: New Zealand Rugby announces review into Super Rugby model Rugby: Sanzaar boss Andy Marinos reveals cutoff date for revamped Super Rugby competition Rugby: Why All Blacks fans should hope the Wallabies become a powerful force again. With the average player weighing 100kg they are expected to bench press 130kg to 150kg. Forwards are usually stronger than backs, but, in this study, that was not the case. Male backs: 100.5kg/251.25 lb. Despite that, inevitably, some question marks remain over one or two of below numbers, especially in a discipline so given to hyperbole. Isaac is a personal fitness trainer and nutritionist living in sunny Indianapolis, IN. Quickest back in 2020: Jake Averillo 34.4km/h Round 6 Quickest forward in 2020: Josh Jackson 31.4km/h Round 8 Raymond Faitala-Mariner and Adam Elliott are the leaders of the pack in the gym. The average professional rugby player is expected to be able to bench 1.5 times their body weight. But how does it compare to other top power sports? Conditions, Complaints Nevertheless, be it a spotty teenager aiming to make the schools first XV or a veteran tighthead who wants the club bragging rights, the bench press remains an entrenched part of rugbys cultural psyche. He would have become a British & Irish Lion but had to withdraw from the tour due to injury. Opinion: The All Blacks players have come into Super Rugby on a mission this year. He plays as a scrum-half for Japan on international level and for the NEC Green Rockets and the Sunwolves at domestic level. And ever since his early days in professional rugby as a youngster, he has had a great scoring record throughout his career. Too many rugby players do not attempt to increase the intensity of their workouts in a consistent fashion and end up making no gains. 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. Gheorghe Gajion (Ospreys) 230kgAled de Malmanche (Stade Francis, retired) 220kgBiyi Alo (Wasps) 220kgLeo Halavatau (Soyaux Angoulme XV) 217.5kgAndrew Sheridan (Sale Shark, retired) 215kgAlfie Tooala Vaeluaga (Samoa) 210kgWillGriff John (Sale Sharks) 210kgMax Lahiff (Bristol Bears) 210kgNicky Smith (Ospreys) 200kgRory Sutherland (Edinburgh) 200kgJon Welsh (Newcastle Falcons) 200kgTom Court (Ulster, retired) 200kgJack Whetton (Highlanders) 200kgBen Tameifuna (Racing 92) 190kgManu Tuilagi (Leicester Tigers) 190kgSiate Tokolahi (Highlanders) 190kgCian Healy (Leinster) 190kgDavid Kilcoyne (Munster) 187.5kgJackson Wray (Saracens) 187.5kgMaro Itoje (Saracens) 187.5kgDavid Pocock (Panasonic Wildknights) 185kgUgo Monye (Harlequins, retired) 185kgJoe Moody (Crusaders) 180kgPouri Rakete-Stones (Hawks Bay) 180kgWill Genia (Rebels) 180kgDigby Ioane (Glendale Raptors) 180kgMike McCarthy (Leinster, retired) 180kgTendai Mtawarira (Old Glory) 180kgGareth Denman (Coventry) 180kgTom James (Scarlets) 180kgPaul OConnell (Munster, retired) 179kgNemani Nadolo (Montpellier) 175kgEben Etzebeth (Toulon) 175kgJaycob Matiu (Northland) 170kgBen Funnell (Crusaders) 165kgPierre Spies (Montpellier, retired) 165kgMatt Vaai (Counties Manukau) 162.5kgPete Samu (Brumbies) 160kgSam Whitelock (Panasonic Wildknights) 160kgMatt Todd (Crusaders) 150kgCaleb Timu (Montpellier) 150kgAndy Goode (Newcastle Falcons) 150kgDan Carter (free agent) 145kgCourtney Lawes (Northampton Saints) 140kgJim Hamilton (Saracens, retired) 140kgSonny Bill Williams (ex-Blues) 140kgRichie Mounga (Crusaders) 137kg, Is your name on the list and have we got your figure wrong? Im sure there will also be new younger players coming up the ranks to make this list. 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. Let's break down the nine benefits of the bench and how they apply to you. Some variation of the bench press remains a staple in rugby clubs across the globe. Their sport consists entirely of doing only three lifts, one of which is the bench press. 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. Us, Contact However, a current rugby player wouldnt get very far in an elite powerlifting competition. They also have a type of shirt with an elastic front that makes it almost impossible to move your arms back. Hack's record stood for seventeen years until Joe Nordquest broke it by a kilogram in 1916. Here are two different schedules at international level. This thick-necked gentleman is known by rugby fans as The Beast. Apps. One PRO14 head coach RugbyPass spoke to said that he was interested in creating powerful, fast athletes, regardless of their size. There is a clear pattern of tapering off workload as match day approaches. 2023 (3.0.23061.8) 24.com. FluentRugby will be your one-stop shop for all things related to training, useful how-to tips, history and nutrition advice.Stay tuned!if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'fluentrugby_com-large-billboard-2','ezslot_15',102,'0','0'])};__ez_fad_position('div-gpt-ad-fluentrugby_com-large-billboard-2-0');if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'fluentrugby_com-large-billboard-2','ezslot_16',102,'0','1'])};__ez_fad_position('div-gpt-ad-fluentrugby_com-large-billboard-2-0_1');.large-billboard-2-multi-102{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}, This site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. See more ideas about football, rugby players, rugby. Aled de Malmanche (Stade Francis, retired) - 220kg, Andrew Sheridan (Sale Sharks, retired) - 215kg, David Pocock (Panasonic Wild Knights) - 185kg, Tendai "Beast" Mtawarira (Old Glory) - 180kg, Paul O'Connell (Munster, retired) - 179kg, Pierre Spies (Montpellier, retired) - 165kg, Sam Whitelock (Panasonic Wildknights) - 160kg, Courtney Lawes (Northampton Saints) - 140kg. A lift was disqualified if the player raised his buttocks off the bench during the movement, bounced the bar off the chest, extended the arms unevenly, or if the spotter aided the lift. Linear periodisation involves continually increasing the intensity of your workout over time. He is getting up there in age though. To be successful, a rugger needs to have an abundance of: In contrast, other sports often only need a couple of these components. Linear periodisation places increased stress on your body which forces it to adapt resulting in increased strength and muscle. At the start of each new week add 2 to 2.5 kg to your working weight. We do update the article from time to time, and we take your suggestions into consideration. While he doesnt really keep track of his max lifts anymore, he is reportedly able to squat 772lb (350kg). In a rugby context, an enormous bench press is not necessarily indicative of anything other than a strong upper body. The Springboks, for example, expect Test players to bench press between 1.3 to 1.5 times their bodyweight, position-dependent. While Opetis weight has fluctuated a lot, it peaked a few years ago at over 300 pounds. Who is your favourite to win the driver's championship this year? Purchases made through links may earn a commission. Take a look at the top bench-press performances from the NFL Scouting Combine. While the squat doesnt get as much attention from the general public, it is a vital exercise for building leg power.