“Beast Mode Activated”: Springbok Captain Siya Kolisi Shows Off Intense Workout Routine

• Springbok captain Siya Kolisi shared glimpses of his rigorous training session, demonstrating various strength and conditioning exercises
• The World Cup-winning captain's workout included weightlifting, Russian twists, ab wheel rollouts and other challenging exercises that keep him in peak condition
• Fans were particularly excited to spot tennis legend Roger Federer in the background of the video, showing the unique friendship between these sporting icons

South African rugby icon Siya Kolisi has given fans a peek into the dedication it takes to maintain his world-class form. The Sharks player, who led the Springboks to consecutive Rugby World Cup victories, shared footage of his intense workout routine, showcasing the commitment that keeps him at the top of his game.

The video shared on his Instagram profile @siyakolisi, reveals Kolisi's comprehensive training approach, featuring a mix of strength and endurance exercises. From heavyweight lifts to core-strengthening Russian twists with dumbbells and challenging ab wheel rollouts, the rugby star demonstrates the variety of exercises that contribute to his powerful on-field performance.

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What made this training video even more special was the casual reveal of an unexpected training partner, tennis legend Roger Federer, who was spotted on a treadmill in the background, adding an extra layer of excitement for sports fans watching the clip.

Watch the Instagram post below.

A legacy of leadership

The workout session offered a glimpse into the dedication of a man who made history as the first black captain of the Springboks in 2018. Kolisi, who grew up in Zwide, Port Elizabeth, has become one of rugby's most decorated captains, leading South Africa to consecutive Rugby World Cup victories in 2019 and 2023 through dedication and hard work.

His journey from humble beginnings to international sports icon has inspired millions, and his current position with the Sharks continues to showcase his commitment to South African rugby.

Expert Jayshri Rangasamy spoke to Briefly News about the importance of strength and endurance training in professional rugby, noting:

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"Strength training enhances muscle strength and mass by fortifying the neuromuscular system, while endurance training targets cardiovascular performance. In professional rugby, each player receives a tailored fitness conditioning plan based on their needs, goals, and current fitness status. Smaller players, at a disadvantage against larger opponents, focus more on strength training to build muscle size and compete effectively. The same principle can be applied to anyone's fitness routine—know your goal and select the right exercises to achieve your desired benefits."

For Kolisi, achieving peak performance in both strength and endurance has been key to his success as a leader on the field.

Mzansi celebrates their champion

@eltonjantjies showed support:

"Proud of you ❤️"

@loxtonbarry noticed:

"So subtle but always good to see Roger 🎾 🏉"

@lebo.motaung praised:

"South Africa is so blessed ngawe bhuti ✨🤴🏾🇿🇦"

@byroncstewart shared:

"I was training exactly in that spot two weeks ago."

@fabkaybe blessed:

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"❤️🇿🇦🤗🤗 Nkosi abe nani bafowethu🙏🏾"

@nikkiwilsworth recognized:

"I know where that is! 😉💥🖤🐆"

@marlena_kovacs enthused:

"Halo Siya and Roger, such a nice surprise ❤️"

More Siya Kolisi moments

• The Springbok captain showed off a different kind of footwork at Loftus Versfeld during a thrilling PSL match between Sundowns and Pirates, leaving fans amazed at his unexpected skills.
• Briefly News also recently reported on a fan's adorable reaction to spotting Kolisi at the airport that went viral on TikTok, with her hilarious response making South Africans laugh at how she handled meeting her hero.
• Tennis legend Roger Federer received a warm South African welcome from Kolisi in Bushbuckridge and a special nickname to go with it.

Source: Briefly News