Welsh Dragon

Welsh winger George North leaves an Italian defender for dust during this year's Six Nations Championship. MF caught up with North as he prepares to travel to Japan for his third World Cup, to discuss the strength and conditioning principles that have allowed him to succeed in a sport of such intensity.

From school playing fields to packed out stadiums, rugby wingers of old were skinny speed-machines who did one thing and one thing only: scored tries. But with his 6ft 4in, 17st frame, Welsh winger George North shatters the mould. North represents a new generation of international try-hunters who combine dashing athleticism with brute strength. Armed with a bench press PB of 160kg and a squat one-rep max of 255kg, North is impressively strong, but fuses force with lethal speed and agility.

At the age of 27, he's already scored 38 tries in 85 games for his country, claimed three Six Nations titles, and is now bulldozing into his third World Cup tournament, with many fans believing he will eventually finish his career as Wales’ all-time leading try scorer. Before going into battle in Japan, he shared the secrets behind his unique mix of strength and speed.

Men’s Fitness Professional rugby players continue to get stronger and more powerful. How much muscle have you put on since turning professional? George North

“From turning professional aged 18 to now, I’ve put on a stone – so about 6.3kg. What I have noticed recently, though, is that my body has adapted, so I’m able to maintain that weight better – even while playing all the games. In my younger years, whenever I put muscle on, as soon as the games kicked in it would just drop off again. But my body has adapted after all the training and eating, so I’m better able to maintain that weight. It’s a bonus of getting a bit older, I think.”

MF What are the main physical qualities you aim to build in the gym? GN