Tackle New England Rugby Captain Maro Itoje's 3-Move Strength Workout
Maro Itoje is not your average rugby player. The newly-appointed England rugby captain is too smart for that. When we last spoke to him, he arrived at the Men’s Health shoot clutching a history book. 'It’s about the Nigerian civil war,' he explained. 'It was a crucial period, because it was the first time that cameras could document the atrocities.'
It’s this wide-ranging curiosity that the 30-year-old credits with taking the pressure off his high-performance career, while also helping him to maintain his passion for his sport. 'It’s definitely good to diversify your interests. It keeps things fresh in your mind,' he said.
Clearing his head off the field allows for maximum intensity when the whistle goes – as Itoje’s old England teammate James Haskell found out in their first encounter. 'Maro just folded me up sideways, threw me on the floor, stole the ball and trod on my head,' the 6ft 3in, 118kg former flanker once said. This no-nonsense attitude to his craft is a crucial factor in Itoje’s rapid rise to the top.
Maro Itoje's Workout
Outflank any weakness and build game-ready strength in the gym with this heavyweight workout from Itoje himself.
Weighted Chin-Up – 5 sets x 5 reps (rest 2 mins)
Strap on a weight plate or a weight vest and hang from a bar with your hands facing you. Engage your back and biceps to lift your chest. Pause at the top and lower slowly.
Split Squat – 5 x 5 each side (rest 2 mins)
Grab a pair of dumbbells and rest one foot on a bench. Bend your front leg until your back knee is just above the floor. Push through your heel to the start point.
Weighted Squat Jump – 5 x 5 (rest 2 mins)
Step away from the bench with feet at shoulder width. Sink into a squat and explode up. Land with soft knees and lower into the next rep. Jump to it.
More Workouts Like This
Three-Day 5x5 Powerbuilding Plan for Raw Functional Strength and Size
The Best Compound Exercises to Supersize Your Muscle and Strength Gains
Sign up to the Men's Health newsletter and kickstart your home body plan. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox.
You Might Also Like
