Train like a DHL Stormer

Tue, 11 Oct 2016 09:47
Large siya kolisi virgin

Ever wondered how the DHL Stormers stay fit when they're not on the field? We caught up with Siya Kolisi, Brandon Thomson and Strength and Conditioning coach Stephan du Toit to get the lowdown.

When you're not training with DHL WP, where do you train?

Siya: I train at the Virgin Active closest to me. It has all the equipment I need, but I also always bring my mini monster bands to use during my warm-up.
Brandon: Similar to Siya, I bring my elastic bands along to the Virgin Active in Stellenbosch.

What do you focus on when doing your own workout?

Siya: As a loose forward, explosive power is important and I need to make sure, come Saturday, I'm physically confident. Because we do a significant amount of lower body strength training during the week, I focus on upper body, but I still throw in some leg press.
Brandon: Having a strong lower extremity and connected structure assists with my kicks, so during the week I focus a lot on my lower body. We also run a lot during DHL WP training, that's why when it comes to my off days I don't do any lower body to give myself a rest.

Let's talk training. How do you structure your workouts?

Siya: I do primary lifts, supersets and volume sets to build strength and hypertrophy – depending on what I need. I do either 3 or 4 per exercise with a rep range between 5 and 30.   
Brandon: I focus on lower rep ranges between 4 and 6, except for exercises that prevent sports injury – those I complete at rep ranges between 12 and 15.

Now for the good stuff, can you take us through your workout routine?

Siya:
Power contrast – 3 X 30 Shoulder elastic T's
3 X 5 Clap push-ups
Singles – 4 X 6-10 BB Flat bench press
4 X 6-10 DB One arm rows
Supersets – 3 X 10 30' DB Incline bench press + 3 X 6 Leg press
Volume sets – 3 X 10 Shoulder width push-ups
3 X 10 Pull-ups
3 X 10 Bar dips
Drop set – 3 X (12, 10, 8) BB bicep curls  
 
Brandon:
Power contrast – 3 X 15 Elastic band external rotation
3 X 6 Explosive alternate push-ups
Singles – 4 X 4/6 DB Incline alternate bench press
4 X 10 BB Plate lifts
Supersets – 4 X 6 BB Shoulder press (split stance) + 3 X 10 Elastic band trunk flexion
Volume sets – 3 X 10 Elastic band trunk flexion
3 X 10 Pull-ups
3 X 10 Bar dips
Drop set – 3 X (12, 10, 8) BB Bicep curls  

What makes these workouts specifically “feel-good” for the players?

Stephan: Feel-good is exactly what it says. They have to feel good (physically and mentally) when they are done with the workout. Increasing mental capacity, and driving positive physical performance and capacity, is the effect we need from their workouts.

Are there any guidelines or restrictions on players when they work out on their own?

Stephan: I give them direction on reps and sets and amount of exercises and then let them decide on the type of primary and secondary exercises. We educate the players all the time and encourage communication. If they do not know they will phone, but most times we educate them early on the parameters they can work within.

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Sat, 29 July 2017
Crusaders v Chiefs 07h35 Christchurch
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Sharks v Pumas 15h00 Durban
Sun, 30 July 2017
Free State Cheetahs v Western Province 12h30 Bloemfontein
RESULT SCORE
Sun, 23 July 2017
Pumas v Golden Lions 43 | 36
Sat, 22 July 2017
Griquas v Blue Bulls 45 | 51
Stormers v Chiefs 11 | 17
Lions v Sharks 23 | 21
Crusaders v Highlanders 17 | 0
Fri, 21 July 2017
Free State Cheetahs v Sharks 47 | 12
Brumbies v Hurricanes 16 | 35
Sat, 15 July 2017
Sharks v Lions 10 | 27
Bulls v Stormers 33 | 41
Force v Waratahs 40 | 11
Hurricanes v Crusaders 31 | 22
Chiefs v Brumbies 28 | 10
Sunwolves v Blues 43 | 21
Fri, 14 July 2017
Kings v Cheetahs 20 | 21
Rebels v Jaguares 29 | 32
SUPER RUGBY
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Pool AU
Team P W D L Pts
Brumbies 15 6 0 9 34
Force 15 6 0 9 26
Reds 15 4 0 11 21
Waratahs 15 4 0 11 19
Rebels 15 1 1 13 9
Pool NZ
Team P W D L Pts
Crusaders 15 14 0 1 63
Hurricanes 15 12 0 3 58
Chiefs 15 12 1 2 57
Highlanders 15 11 0 4 51
Blues 15 7 1 7 37
Pool SA1
Team P W D L Pts
Stormers 15 10 0 5 43
Cheetahs 15 4 0 11 21
Bulls 15 4 0 11 20
Sunwolves 15 2 0 13 12
Pool SA2
Team P W D L Pts
Lions 15 14 0 1 65
Sharks 15 9 1 5 42
Jaguares 15 7 0 8 33
Kings 15 6 0 9 28
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