Four weeks to a perfect body

Training like All Blacks centre Sonny Bill Williams will provide you with the physical
attributes required to excel in any sport. Here’s rugby coach Jan Keller’s workout

Workout 1: Monday

Perform the following four exercises during your first workout of the week. Follow the instructions each week to maximise gains.

Anderson front squat

With a barbell waist-high in a squat rack, position your body under the bar, explode upwards and return to resting position.

Week one 5x4 reps
Week two 4x4 reps
Week three 8x3 reps
Week four 3x5 reps

Barbell deadlift

Perfect your form by watching this exercise video

Week one 6x3 reps
Week two 6x3 reps
Week three 8x2 reps
Week four 3x5 reps

Dumbbell Bulgarian split squat

With your foot resting on a bench, squat until your knee almost touches the floor.

Week one 3x6 reps
Week two 3x5 reps
Week three 4x6 reps
Week four 3x8 reps

TRX runners

Assume a press-up position with feet in a TRX strap. Perform a running movement, keeping your upper body motionless.

Week one 3x30 seconds
Week two 3x30 seconds
Week three 3x45 seconds
Week four 3x45 seconds

Workout 2: Wednesday

Perform the following four upper-body exercises during your midweek workout.

Barbell bench press

Pull shoulder blades back and lower bar to your chest. Tuck your elbows in. Breathe out as you push the weight back up.

Week one 5x4 reps
Week two 4x4 reps
Week three 8x3 reps
Week four 3x5 reps

Incline dumbbell chest press

Perfect your form by watching this exercise viedo.

Week one 3x10 reps
Week two 3x8 reps
Week three 3x10 reps
Week four 2x10 reps

Dumbbell 'Y' rises

Lie on a low-incline bench. Extend arms into a ‘Y’ shape. Hold for 2 seconds, then lower.

Week one 3x12 reps
Week two 3x12 reps
Week three 3x12 reps
Week four 3x12 reps

Single-arm cable squat and row

Grip handle and squat. Stand and pull handle to your side. Swap hands.

Week one 5x4 reps
Week two 4x4 reps
Week three 8x3 reps
Week four 3x5 reps

Workout 3: Friday

Perform these cardio exercises during your workout at the end of the week.

Shuttle runs

5x25m sprints, with 60 seconds rest between each.

Warm-up circuit

Perform the following exercises in sequence:
100 jumps with a skipping rope
high skips for 50m
high-knee thrusts for 25m
lateral walks for 20m each side
45 seconds of rapid foot contacts on a low box or step

Med ball throws

Stand facing a wall and propel a medicine ball forwards explosively. Perform 5x10 reps.

Spider's web

Take seven cones. Position one as base, and the others around it as seen, left. Stand by the base and sprint to each cone and back. Perform three sets left to right, three right to left.

Workout 4: any other day

If you have time for a fourth workout, combine a skill session with a cardio session.

Skill acquisition 50 conversions (rugby), 50 free-kicks (football) or 50 serves (tennis)

Cardiovascular and lung strength 30k cycle, 2,000m row or 10k run