Health & Fitness | November 8, 2021 12:40 pm

New Zealand’s Iconic Rugby Team Reveals Its Top Training Tips

There are eight core tenets to the All Blacks fitness regimen

New Zealand's All Blacks rugby team performing the haka Māori dance before a game
The New Zealand national team performing a traditional haka dance.
Lorenzo Di Cola/NurPhoto via Getty

New Zealand is extremely good at rugby.

Over the last 120 years, the men’s team, known as the All Blacks, have played 19 different countries in international competition. Eleven of those countries have never beaten New Zealand. And the Kiwis are the only side to have more wins than losses against every single opponent.

Outsiders may be familiar with the team’s famed haka, a traditional Māori dance, which they perform before every game. But the team is far more than a novelty act; it’s a well-oiled machine. Rugby is the country’s national sport for a reason. And to make (and stay on) the national team, the players follow a highly specific regimen.

According to a recent story at The Telegraph, the All Blacks training regimen can be broken down into eight core tenets. The publication spoke to the team’s strength and conditioning coach Nic Gill (also an associate professor in human performance at the University of Waikato in Hamilton, New Zealand) who dished on the team’s “Big Rocks” philosophy.

Essentially, any effective, sustainable fitness foundation should be built upon boulders, not pebbles. Focus on mastering the basics — strength, mobility, flexibility, nutrition, mental health — instead of throwing random darts at the board and hoping something sticks.

With that frame of mind, the All Blacks’ “training secrets” are actually surprisingly simple:

  • Compound lifts: These are big guys playing a contact sport. They need to emphasize heavy push and pull movements that recruit multiple joints. Think squats, deadlifts, bench press, etc.
  • Core work: Planks, exercises with medicine balls, V-sits, barbell rollouts — it’s all critical for strength and stability in the midsection, and often makes other moves easier.
  • Bodyweight circuits: We know Hemsworth is a huge fan. The All Blacks like to mix short bursts on the bike with strength training (pulls and presses) and mat work (like bear crawls).
  • Bear crawls: On the subject of bear crawls, this team loves them. This is a common combat exercise, which steals elements from wrestling. It demands full range of motion from the shoulders and hips, plus a tight core.
  • One leg at a time: Formally known as “single-limb work.” Think weighted squats and step-ups to make sure there aren’t any imbalances in the body. (Which can form when one leg is taking more of the load in a traditional exercise.)
  • Spinning: Wattbikes make sure these guys — who are huge — can get serious cardio in without impacting their joints.
  • Yoga: Big guys do yoga, too. Plus two sessions of soft tissue work a day.
  • Keep an open mind: Gill maintains that the brains behind that All Blacks brawn are always receptive to new ideas in fitness — they’re just not going to build the base around trends or fad diets.

There you have it. If you challenged someone at the gym to start training for “rugby shape,” they might never make it past that very first bullet point. But the excellence going down on the other side of the world — at the moment, New Zealand is the top-ranked team on the planet — doesn’t come from a scattershot strength training regimen. It requires patient, holistic attack. And whether you tackle men for a living every weekend or not, it could help you achieve a happier, healthier life, too.