All Blacks loose forward Victor Vito discusses the All Blacks gruelling training schedule as they prepare for the Rugby World Cup;
Treadmill Sprints and Push-Ups
Set a treadmill at a five-percent incline. Sprint for 30 seconds. Step off and take 30 seconds to perform eight push-ups, using the remaining time as rest. Repeat three times.
Perform three sets of pull-ups with 15 seconds of rest between each set; six reps, then four reps, and finally two.
Plank to Side Plank
Hold the plank position for one minute with your forearms down, back flat, hips raised, and butt, abs, and legs tight. Without resting (if possible) rotate to support your weight on your right forearm for a side plank. Hold for 30 seconds, then switch to your left side for 30 seconds.
Do four one-minute sprint intervals with equal rest between each.