This Is How Breakthrough Player Of The Year, Aphiwe Dyantyi Trains

You might think it’s all about hitting the gym hard and doing explosive moves to get power and speed. But for Aphiwe Dyantyi it’s all about balance.


Kelleigh Korevaar |

0In Monaco, on Sunday evening, Springbok and Lions wing, Aphiwe Dyantyi, was named the 2018 World Rugby Breakthrough Player of the Year. He started all 13 of SA’s tests in 2018, scoring six tries, including the try against England in June during his Springbok debut. And who could forget the two tries he scored against world champions, the All Blacks in Wellington that saw the Boks win?

Related: Watch The Boks In Japan With This Rugby World Cup Tour

Lucky for you, a few weeks ago he told us how he prepares to perform under pressure. You can read all about it in the latest issue of Men’s Health, on stands now (get yourself a copy right here). But if you’re wondering how he trains so that he can dominate the field, we’ve got the inside scoop. Hint: it involves a lot of hard work and discipline.

 

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You might think it’s all about hitting the gym hard and doing explosive moves to get power and speed. But for Aphiwe it’s all about balance.

“Obviously now it’s in season so I do a lot of rehab, to strengthen the core muscle groups in my body and the smaller ones as well. I try and find a balance between the two,” he says.

“Strength and power are equally as important, so I do that as well; low reps, heavy weight. That’s normally 65-80% of my pre-season’s max test results.”

“The third component is speed training, which I try and incorporate in every session I do, whether it be band work, or just working on my core. This ensures that I keep a well-rounded body.”

Related: 11 Rugby Stars Who Have Flexed Their Muscles For Our Cover Over The Years

 

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As a star athlete he doesn’t do the bare minimum and hits the squat rack twice a week. This 24-year-old’s week is full, with everything from high intensity workouts to recovery.

“On a Wednesday rehab session I normally have a low-intensity session, because with the sport I play and the level of contact, I have to find a way to preserve my body and be fresh for the weekend. So normally Monday and Tuesday I hit it hard, and rest Wednesday. Then I take it easy and do prehab and rehab, but I’m always at the gym Monday to Thursday, and Sunday after the game for a flush-out session.”

 

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And like anyone, he also has his gym go-to’s and favourite moves.

“For me personally the bent dumbbell single arm row is one of my favourites, because it works on your small and big muscle groups. Alternate that with bozo ball push-ups and that’s a power workout for me. Anything for me that strengthens my core is important, because the core, as the name suggests, is the building block of your body (the core being the area between your abs, back, lower back, gluts, hips, quads & hammies).”

Related: Here’s How To Train Like A Super Rugby Athlete Each Day Of The Week

 

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So how should our MH readers be training to get an award-winning body? Well, it’s simple. You need to know your goals.

“It depends on what they want to get out of the training, I know it sounds technical but it’s important to know what you want out of the training you are doing. There’s different focus and diets for different types, whether you’re trying to gain, lose or maintain.”

Here’s Aphiwe’s reaction after he won the award on Sunday:

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