These will come in handy for athletes in any sport.
Leinster and Ireland star Robbie Henshaw is one of the powerful rugby players in the game. Scrap that, pound for pound he’s one of the most powerful athletes in any sport.
The Athlone centre weighs 102kg, and it’s 102 kg of pure muscle.
Henshaw has a large frame but he’s very well built, and every last sinew of his being is of value to him on the rugby pitch. For a man of his weight, he has blinding pace. He’s heavy for a defender, but he’s well able to throw this weight around.
More emphasis is being placed on Athletic Development and Performance programmes than ever before in rugby, and indeed in other sports such as GAA and soccer.
Most modern day athletes will have their own tailored gym programmes and routines. There is so much advice out there now as to how to get the best out of yourself from a strength and conditioning perspective.
So much that it can often be tough to distinguish between what is good advice, and what is bad advice.
Robbie Henshaw’s development as a rugby player has coincided with the strength and conditioning age of rugby. Seeing as he’s so physically primed, and given the experience he would have in the area, any advice he gives shouldn’t be taken lightly.
Core stability is vital in any sport. It’s imperative for injury prevention, and many body movements hinge off these stomach and back muscles.
The Plank is one of the most popular exercises to promote core stability. Henshaw has offered a variation of the plank, an improved variation and you can see it in the below video via Canterbury.
The 24-year-old advises us to get in the press up position. To extend our hands as far as we can reach above our heads. While keeping our bodies strong, firm and straight, we hold this position for as long as possible.
He does it for two minutes. After 30 seconds we were struggling, but if you incorporate this type of exercise into your gym routines, your resistance and strength will increase.
Then perform again.
And again. And again and again and again.
That six pack will come in no time.
How long can you hold a plank? Watch @HenshawRob below for tips to improve your core strength 🏋️ 🏉 #CommittedToTheGame pic.twitter.com/MmMyZW5Y6P
— Canterbury (@canterburyNZ) December 7, 2017
Another exercise he practices is the semi squat medicine ball throw. This is beneficial for power and explosiveness.
And you can watch it here.
Explosive power is an essential part of being #RugbyFit @henshawrob performs a medicine ball drill to improve your game #CommittedToTheGame pic.twitter.com/1471voYoyW
— Canterbury (@canterburyNZ) November 26, 2017
Canterbury have a range of videos on their site that will come in useful for lads in the gym. This warm-up drill, known as the ‘junkyard dog’ is demonstrated by Andrew Conway, Kieran Marmion and Dan Leavy and it will get a sweat on, and will get your muscles warm and ready for action.
Warm-up drills becoming stale? @IrishRugby stars Conway, Leavy and Marmion attempt the Junkyard Dog. Try it for yourself #CommittedToTheGame pic.twitter.com/FcHIdNYyhY
— Canterbury (@canterburyNZ) November 23, 2017
These will be perfect for those with New Year’s Resolutions to hit the gym.
