The world’s best rugby player on the regime which keeps him and his All Black team-mates at the top
“Speed is an area of my game I work on and pride myself on. It comes from a lot of strength training mixed with plyometrics and big lifts. Power cleans and step-ups are probably my key lifts in the gym. My best hang clean is about 110kgs, but when it’s power sessions with sets of three, it will be around 90kgs. Three sets of three. Then in squats its 100kgs on, with resistance bands, and I’ll be exploding up. A lot of heavy, explosive stuff. Super sets will be box jumps, calf raises, standing long jumps. We’re trying to shock our muscles.”
“While training, you want to fuel your body well. It’s easy in camp with the All Blacks but the challenge is when you get home and need to stay disciplined. Where possible, if you can minimise gluten intake that’s great, even if you’re not gluten intolerant. It doesn’t do good things to your gut. With protein powders, I try to mix it up. I use Nuzest Clean Lean Protein, which is a pea protein. I think it’s the best and easiest supplement to take. Just put it into a smoothie once a day.”
Match day routine
“If kick-off is 3pm, I’ll wake up just before 9am and have breakfast. Four hours before the game we have our pre-match meal. I don’t eat too much as I prefer to play on an empty-ish stomach. I’ll get my stretching in between meals to loosen up, go through some plays, then a couple of short bursts of acceleration. After a match, it’s compulsory to take an ice bath and spend 10 minutes on an exercise bike. We take six fish oil pills that evening, plus one protein shake and a drink heavy on the vitamin C. Recovery is about hitting it hard and early, but ultimately, it’s about getting a good night’s sleep.”
“As soon as I get handed the tee, I put it down.
Then I look at all four corners of the stadium to ground myself, or just to stay in the moment. Then it’s about the process of four steps back, three across and one more back. Then I take three breaths, looking between ball and target on each breath. Then I approach, and in my head I’m saying ‘trust my process’. It’s as simple as that.”
Beauden Barrett is an ambassador for Tudor Watches