Kelkin, proud supplier for Irish rugby, are sponsoring content that encourages Balls.ie readers to get fit and healthy.
Hey, you!
You're great.
If you were any better you would be veering towards the kind-hearted, highly talented and immaculately toned sporting deity that is Sonny Bill Williams. In the event that you want to reach that bit further and become more like the New Zealand phenomenon, then read on.
If you think it all looks like too much work, then read on anyway and show some empathy for your indolent author.
https://youtu.be/rDi3fXFusXY
Style
Partly owing to his individualistic boxing training, Williams does not do any isolation exercises such as bicep curls or tricep extensions, preferring to use compound movements such as squats and bench press to hone his physique.
Exercises
Sprints
Williams rarely goes for long, exhausting runs. In order to maintain his explosivity, Williams uses high-intensity short bursts of efforts like a 30-second sprint on the spot with only a 10-second break for a total of eight times.
Bench Press
For bench press, Williams will start with a weight at 80% of his one rep max, for which he will then perform as many controlled repetitions as possible. After finishing the set Williams performs 10 strict press ups.
He then rests for two minutes to regain his strength and removes 10kg from the bar.
Williams then repeats everything again, removing 10kg from the bar each time, until he ends lifting solely the bar.
Push Ups
Williams has mastered the spiderman push up. One rep consists of getting down and performing three push-ups along with driving each leg up to your armpits each time. Williams averages seventeen of these reps a minute.
Diet
Williams' diet is unsurprisingly heavy on protein. He aims to consume two grams of protein for every kilogram he weighs. This means that with Williams currently weighing in at around 108kg he will be consuming 216 grams of protein daily. As well as plenty of lean beef and chicken, he also consumes up to three protein shakes daily.
In addition to protein, Williams gets his fats from avocados, nuts and coconut oil, which is important to aid recovery and reduce inflammation.
Kelkin are a proud supplier to Irish Rugby, ensuring the team camp has a plentiful supply of Kelkin High Protein Cereals and peanut butter for this year’s 6 Nations campaign. Like their Facebook page here for competitions and nutrition advice.
[Daily Telegraph]
