How To Bulk Up Like A Rugby Player

Four gym moves to get your body pitch perfect

The only downside to watching the Rugby World Cup is how out of shape it can make you feel.

But bulking up for the big hits is possible if you stick to the right work out.

Here, Esquire's personal trainer Harry Jameson picks four power-boosting exercises.

*** 

1 | Single arm squat push press
This works the quads, glutes, core shoulders and arms. With your arm bent, hold a dumbbell up to your shoulder. Squat down, then push the weight above your head before lowering. Do 4–5 sets of 8–12 reps on each arm, 60secs between reps.

Advertisement - Continue Reading Below

2 | Interval treadmill push
Stand on a turned off treadmill. In a low position, grip the handles and start to move your feet to get the track going, as if you are pushing a car. Run for 25secs and then jump your feet to the side of the treadmill and allow the tracks to stop. Rest for 25secs and repeat 5–10 times.

3 | Plyometric box jumps
If you don't have a plyo box, a step or weights bench will do. Stand in front facing the box and explode upward, landing softly with both feet on top. Either step back down, or jump, trying to land equally as softly. A set is 10–15 reps, aim for 4–5 sets with 1min rest between each.

4 | Clap press-ups
This helps fend off opponents with force. In a press-up position brace your abs. Lower yourself then push up as hard as you can and clap your hands together in front of your chest, land softly and repeat 10–20 times. Rest for 1-2mins, repeat 4–5 times.

What do you think?

Francesco Totti
Culture
Share
Why Francesco Totti Is The Last King Of Football's Golden Age
​​As the Roma legend turns 40, Finlay Renwick reflects on the the legacy of the ultimate one club footballer​​
Sam Allardyce
Culture
Share
Sam Allardyce Embarrasses The FA And Himself After Being Caught In Newspaper Sting
Why, Sam? Why?​​
Mourinho and Wenger
Culture
Share
Jose Mourinho 'Wanted To Break' Arsene Wenger's Face Over Mata Transfer
According to a new book​
Mourinho and Rooney
Culture
Share
Jose Mourinho Used To Have A Nickname For Wayne Rooney: 'Fat Boy'
​According to a new book​
Jose Mourinho
Culture
Share
4 Reasons Why Jose Mourinho's Days As A World-Class Manager Might Be Over
​The meltdown has commenced in record time​​
sky sports
TV
Share
This Tough-As-Nails Sky Sports Reporter Was The True Hero Of Transfer Deadline Day
​​Harsh, but fair​
Culture
Share
This 90s Premier League Player Winning A Colour TV Will Make You Miss The Good Old Days
"It's just a shock"​​
Culture
Share
You Will Replay This Goal Until The End Of Time, Guaranteed
It is your life now​​
Sturridge
Culture
Share
Daniel Sturridge Has The Perfect Response To "Moody" Criticism
​​The Liverpool striker sees the funny side​
swimming
Style
Share
The 10 Best Outdoor Swimming Spots In The UK
Esquire invites you outside to take the plunge