Ryle De Morny’s Secrets To Speed, Strength And Success
Ryle De Morny (natureboy_ct) is a national competitive lifeguard, personal trainer and entrepreneur. He has won four gold, four silver and two bronze medals at the Lifesaving World Championships. And he’s also on the cover of our Beach Muscle-themed November issue. In stores now!
But most people recognise him from SABC 3’s Presenter Search competition, where he was named one of Top Billing’s newest presenters. He told us his secrets to success, and we’re here to share.
“Early on in my 20s I was all about gains and aesthetics,” says the 31-year-old Capetonian.
“Now that I’m focusing on performance, the looks are coming anyway.” “I’m constantly learning as I compete and travel and chat to guys,” he says – and this approach extends to his training, a varied mix of sprint sessions, open-water and flat-water paddling sessions, as well as CrossFit and functional gym training.
“Perhaps the most important thing I’ve learnt through my 20s is to be more efficient in my training,” he says. According to De Morny, it’s more effective to stick to consistent sessions than three or four massive sessions in a week. He is also adamant that you shouldn’t neglect prehab. “Add just one day of mobility work to your schedule, and work essential areas, like rotator cuffs, that can wear out from overuse.”
Red Line Your Training
Your capacity to maintain intense effort, and your ability to recover between sessions, is higher than it will ever be. You can thank your raging T-levels for this.
1. Explode Sprint efforts, such as hill repeats or shuttle runs, will allow you to enter the sacred red zone, leading to an increase in both your VO2 Max and lactate threshold. Adding this into your training routine just a few times per week will greatly increase your anaerobic capacity and long-term cardiac health.
2. Rest Short and Hard. The amount of recovery time needed between training sessions is less than ever, allowing you to double up training days and maximise your potential. This is due to a lower resting heart rate and peaking HGH levels. Pair this with a regular eight hours of sleep and the occasional afternoon siesta to really tap into your potential.
Your Training Plan
- Strength Training – 2 to 3 sets of <6 reps at 85 – 95% of max, 1 or 2 times per week)
- Power Training – 3 to 4 sets of 5 reps at 75% of max, 1 or 2 times per week)
- Cardio – 20 to 30 minutes of high-intensity cardio, 1 or 2 times per week)
- Cross Training – 30 or 60 minutes of low-intensity cardio once a week)
Take 2 seconds to lift and 4 seconds to return. Rest 2 minutes between short sets, and 1 in the long sets.
Day 1 & Day 3: Strength Training
Keep to a tempo of 3 seconds up, 3 seconds down with each lift, resting for 2 minutes between each set
Deadlift: 3 sets of 6 reps
Bench press: 3 sets of 6 reps
Squat: 3 sets of 6 reps
Bent-over row: 3 sets of 6 reps
Alternating lunge: 3 sets of 6 reps
Day 2 & Day 4: Cardio
Warm-up and cool down with 10 minutes easy jogging,
30 seconds max effort,
2.5 minutes easy. Repeat 10 times.
Day 5: Power-lifting
Keep the tempo explosive at 1 second up, 1 second down with each rep, resting for a full 3 minutes between each set.
Clean & press: 4 sets of 5 reps
Alternating split – squat jump: 4 sets of 5 reps
Clapping push-up: 4 sets of 5 reps
Box jump: 4 sets of 5 reps