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Jesse Kriel reveals his one-rep maxes as Springbok details gym routine

Jesse Kriel of South Africa celebrates after scoring their first try during the Summer Rugby International match between South Africa and Wales at Twickenham Stadium on June 22, 2024 in London, England. (Photo by Gaspafotos/MB Media/Getty Images)

There are some players who look like they spend every waking moment that they are not playing rugby in the gym. South Africa’s Jesse Kriel is one of them. In fact, the Springbok is the godfather of those players.

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The 28-year-old sports a physique that has seen him make the front cover of Men’s Health, and he recently gave fans a glimpse of what a normal gym session looks like for him.

Speaking to SuperSport, the double World Cup winner outlined what he will do in a normal leg session at the gym, and it is surprisingly simple.

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“Normally I get to the gym and spend five to ten minutes on a bicycle just to get the blood flowing through my legs,” he said. “Then go and do a bit of activations with mini bands. Just some glute stuff and a bit of stretching.

“Then I’ll get under the squat bar, I normally do four to five sets of squatting. Then I do some Nordic curls, I like to keep the reps very low obviously because I don’t want to get injured when running. Just that activation and keeping the hamstrings stimulated. Then I’ll do a step-up into an A stance. That just gets your hips and your glutes nice and strong and obviously that running motion.

“Then after that I’m pretty much done, it’s very simple. Quick, simple, but I think doing that for ten years, that’s where you find results, just being consistent.”

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Whatever the centre is doing, it is paying off currently as he is playing the best rugby of his career and has arguably been the Springboks’ best player so far in 2024.

But any discussion about the gym is not complete without players discussing what kind of weight they lift. Kriel did also add his bench press and squat numbers for those interested.

“Probably when I’ve been at my strongest I’ve been able to bench about 160kgs, but I’m not really big on one-rep maxes,” he added.

“I think when you’re playing week-in, week-out, your body is quite sore and I think putting a lot of stress and all that weight on your joints and muscles I think you’re asking for problems. So I like to keep it between 100 and 120, it’s a good weight for me.

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“Squats are a different story. The squat gives me a lot of confidence in a game week. It really makes me feel strong and makes my body feel solid. So I’ll get close to 200 there. It’s just a good start to the week and really makes you feel strong going into the week.”

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J
JW 4 hours ago
Does South Africa have a future in European competition?

I rated Lowe well enough to be an AB. Remember we were picking the likes of George Bridge above such players so theres no disputing a lot of bad decisions have been made by those last two coaches. Does a team like the ABs need a finicky winger who you have to adapt and change a lot of your style with to get benefit from? No, not really. But he still would have been a basic improvement on players like even Savea at the tail of his career, Bridge, and could even have converted into the answer of replacing Beauden at the back. Instead we persisted with NMS, Naholo, Havili, Reece, all players we would have cared even less about losing and all because Rieko had Lowe's number 11 jersey nailed down.


He was of course only 23 when he decided to leave, it was back in the beggining of the period they had started retaining players (from 2018 onwards I think, they came out saying theyre going to be more aggressive at some point). So he might, all of them, only just missed out.


The main point that Ed made is that situations like Lowe's, Aki's, JGP's, aren't going to happen in future. That's a bit of a "NZ" only problem, because those players need to reach such a high standard to be chosen by the All Blacks, were as a country like Ireland wants them a lot earlier like that. This is basically the 'ready in 3 years' concept Ireland relied on, versus the '5 years and they've left' concept' were that player is now ready to be chosen by the All Blacks (given a contract to play Super, ala SBW, and hopefully Manu).


The 'mercenary' thing that will take longer to expire, and which I was referring to, is the grandparents rule. The new kids coming through now aren't going to have as many gp born overseas, so the amount of players that can leave with a prospect of International rugby offer are going to drop dramatically at some point. All these kiwi fellas playing for a PI, is going to stop sadly.


The new era problem that will replace those old concerns is now French and Japanese clubs (doing the same as NRL teams have done for decades by) picking kids out of school. The problem here is not so much a national identity one, than it is a farm system where 9 in 10 players are left with nothing. A stunted education and no support in a foreign country (well they'll get kicked out of those countries were they don't in Australia).


It's the same sort of situation were NZ would be the big guy, but there weren't many downsides with it. The only one I can think was brought up but a poster on this site, I can't recall who it was, but he seemed to know a lot of kids coming from the Islands weren't really given the capability to fly back home during school xms holidays etc. That is probably something that should be fixed by the union. Otherwise getting someone like Fakatava over here for his last year of school definitely results in NZ being able to pick the cherries off the top but it also allows that player to develop and be able to represent Tonga and under age and possibly even later in his career. Where as a kid being taken from NZ is arguably going to be worse off in every respect other than perhaps money. Not going to develop as a person, not going to develop as a player as much, so I have a lotof sympathy for NZs case that I don't include them in that group but I certainly see where you're coming from and it encourages other countries to think they can do the same while not realising they're making a much worse experience/situation.

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