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How Henry Pollock Built 10kg of Muscle in Three Months | Men's Health UK — Transcript

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0:00I'm Andy Tracey.
0:01>> I'm Harry Pollick and today I'm showing
0:02him what it takes to be an elite
0:03athlete.
0:05>> [laughter]
0:07[music]
0:10>> Play it, mate.
0:11>> So, that obviously we're starting on
0:12bench.
0:13>> Yeah.
0:13>> Obviously we're starting on bench.
0:15>> The main lift.
0:15>> How important is sort of meat and potato
0:18barbell training to you?
0:19>> Yeah, massively. We use We do bench
0:21press once a week, so that's like our
0:22main our main upper body lift.
0:24>> You got a big bench?
0:25>> At the minute it's about one 152 and
0:271/2, so it's actually it's actually
0:29yeah, it's a
0:30>> Rather compared to
0:30>> right. That's all right.
0:31>> Compared to the other lads it's it's a
0:32lot less.
0:33>> All right, so we chuck some weight on.
0:34Should we get moving? So, you're you're
0:35benching once a week. What about your
0:37other big barbell lifts? You squat,
0:39bench
0:39>> Yes, the squats squat's a big one we
0:41have to do for our lower body. RDLs are
0:42quite big.
0:43>> So, you do no conventional deadlifts?
0:44>> Nah, not really. No deadlifts normally.
0:46>> Is there a a sort of practical reason
0:48for that? Is that personal
0:49>> preference to be honest with you. If you
0:50If you prefer to do it then you can do
0:51it type thing. Yeah, I'm I'm more of a
0:52squat squatter I like I I like to kind
0:54of get my big heavy lift in once a week
0:56in the start of the week.
0:57>> Go on then, what's what's your squat?
0:58Tell me. Embarrass me.
0:59>> Did 215 for five.
1:01>> 215?
1:02>> 215, yeah. So, that's But that's out of
1:04season, so it's it's kind of different.
1:05>> And what do you weigh?
1:06>> 105 104
1:07>> 104. Okay, so over double body weight.
1:10>> Yeah.
1:10>> Big you're a big guy.
1:11>> How much do you weigh?
1:13>> Today maybe 85.
1:14>> [laughter]
1:15>> Maybe. You weren't always that big,
1:17right?
1:17>> Nah, nah. So, when I first joined I was
1:19probably sitting around 92 93 kg. And
1:22then that summer went on a massive kind
1:23of gym block for a couple months. Like
1:25no field sessions.
1:27>> And this is a club that you
1:28>> put me on that, yeah. Basically spent
1:30what, five five months just sat in the
1:32gym, double gym sessions a day, eating
1:34ridiculous amount of calories, and
1:35basically just trying to put on more
1:36size, more muscle, um just so I could
1:38take the impact of hits and stuff.
1:39>> How much weight did you put on in that
1:40period? I'll let you guess.
1:41>> For like 5
1:4310 10 to 15 kg probably.
1:45>> 10 to 15 kg. How old are you?
1:47>> I would have been 18, so it's fresh out
1:48of school.
1:49>> I think that was that was boy to man.
1:51>> Yeah, genuine. Took me a little bit of
1:52time, but Oh.
1:54>> Oh, that feels good, that.
1:55>> Did you notice any difference on the
1:57pitch when you you you've come out of
1:58that sort of developmental period?
2:00You've put on 10 plus kilos.
2:02>> So at the start I was obviously a bit
2:03like pretty unfit because I hadn't been
2:04doing any like running sessions. But
2:06then like over time when you get back
2:07into your fitness like thing you kind of
2:08get used to the weight you're you put on
2:10and then it's just something you have to
2:11adapt to and and do you just like feel
2:14more comfortable on impact because you
2:15know you just got like a little bit more
2:16kind of supporting your your your bone
2:18structure I guess.
2:19>> You know, you are hybrid athletes
2:21>> Massively, yeah.
2:21>> through and through, right? You've got
2:22to be strong as an ox.
2:24>> You've got to be strong on the off pitch
2:25and then also on it and then also be be
2:27able to run 5 6k games, different
2:29intensities, different speeds and stuff
2:30like that, so.
2:31>> How much is your strength in the gym
2:33monitored and sort of how how hard are
2:35you pushed to progress in the gym?
2:37>> It depends on the players. Like some
2:38people prefer to kind of not not monitor
2:41it as much and they want to kind of I'm
2:42like the bigger lads don't need to gym
2:43as much but like for me personally I go
2:45real hard in the gym. It's probably the
2:46one one thing I kind of hang my hat on
2:48in in the week like getting a real good
2:49squat and getting really good like kind
2:51of benching and then it just kind of
2:52sets me up for the week, you know, now
2:54I've done those kind of compound lessons
2:55and then and then kind of the week can
2:56just kind of flow into itself. It's
2:58really important.
2:58>> What you putting on now, 100?
2:59>> Yeah, let's go to 100.
3:01>> Oh, this will move well.
3:04Woah, yeah.
3:07That's light work.
3:10That's light. Get some more weight on
3:11the bar.
3:12>> What you got to do, mate? Is it the top
3:14you got to push it up all the way?
3:15>> Oh, okay. So he was watching me and
3:18analyzing me. I see what he did there.
3:20Oh, you look like you're struggling
3:20there. Do you want a bit of help with
3:21that?
3:22>> Oh, you was, yeah.
3:24>> Oh, no.
3:25Oh, no. So you what did you say you you
3:28hit recently 152.5?
3:30>> 2.5, yeah.
3:31>> 152.5 [music]
3:32for for one.
3:33>> One, yeah.
3:33>> How old are you?
3:34>> Uh 21.
3:35>> Oh, you got he's got youth on his side.
3:36He's got youth on his side.
3:38>> 201.
3:39>> Yeah, that's all right.
3:39>> My bad.
3:41>> Up. Up.
3:43Yes.
3:45I thought you had a bit more than one,
3:46no?
3:47>> Uh yeah, I probably would have gotten
3:48another one.
3:48>> Nah, that was good. That was better.
3:49That was decent, mate.
3:51>> So core. Big core guy, how integral is
3:54core training to your sort of on pitch
3:56performance?
3:57>> Yeah, it's [snorts] massive. Like the
3:58core is your kind of like centerpiece to
3:59everything. Like taking impacts, running
4:01through people, like your core is is
4:03kind of the engine of of all of that. So
4:05>> You're loading, it's not just like
4:07endless crunches and sit-ups.
4:09>> Yeah, heavy lifting loading, making it
4:10kind of fun, making it enjoyable, doing
4:12it with a couple of people.
4:13>> Talk me through what we're doing here
4:13then.
4:14>> Yes, we're doing some crunches. Um we
4:15normally do them kneeling. So you just
4:16get on your knees.
4:17>> And then you're basically just working
4:19there. And then hips through the whole
4:20time that.
4:21We don't need two minutes. I don't want
4:22to get too proper on the old stomach,
4:24but I mean you can feel a proper burn
4:25from that, can't you? Yeah, as long as
4:27you're not sort of just flexing too much
4:29at the hips.
4:29>> You're struggling to talk right now,
4:30which is a good sign. Yeah, so you do
4:32about 12 of those. Then you go straight
4:33into what we've got next on. So we've
4:34got an ab roller. We like to think of it
4:36as like three movements. So you go
4:37forward.
4:40Um to the side. This is working your
4:42like left and right side. And then the
4:44other side as well. I normally do
4:46probably about eight of each of them.
4:48>> Okay. And then what would be the the
4:50third exercise in your circuit then?
4:51>> Third exercise would be with a med ball.
4:53I find this is probably my favorite one.
4:55So you start up, you go back.
4:58Put your feet. And then you go back and
5:00then you literally do Normally do about
5:0212 of these. Yeah, I I think core is
5:04probably the most underrated thing that
5:05people don't probably think about. And
5:07it's something that they should properly
5:08like really go after. And also, you
5:09know, get on the beach and get a nice
5:11six pack. It works well, right?
5:12Especially for like what we do in in
5:13rugby and that we're moving so much and
5:15like change direction, you know, your
5:16core is just so like stable and like
5:18center to that. It's kind of important
5:19to have that as your biggest thing.
5:21>> Let's get you through a circuit then.
5:26Talk me through it then. So what did you
5:27just put this on?
5:28>> Normally about 80s. Normally 8 kg I
5:30think.
5:30>> Absolute dog of a geezer.
5:32>> [laughter]
5:33>> Yeah, let's go. That's one.
5:36Two.
5:39Three.
5:44We'll count with him guys here.
5:47Halfway there.
5:49Yeah.
5:50>> nice.
5:52>> Let's go. Eight.
5:55Nine.
5:56Struggling here, yeah, come on. 10. Two
5:58more.
6:0312. Well, good work.
6:05>> [applause]
6:06>> Let's go into the ab rollers.
6:09And you're really focusing here on
6:10getting that as far as you possibly can.
6:13Yeah, like that. Nice.
6:15That little hold at the end's good as
6:16well, isn't it?
6:16>> Feel the burn through that. No, it's not
6:17very good. It's really bad.
6:20>> No, you're looking strong.
6:22And that's just going to get that side,
6:23lovely.
6:24Two.
6:27Struggling now, hey.
6:29You can't hack it, it's fine. We can
6:31stop early if you want.
6:31>> I do feel like you just made up the
6:33eight reps.
6:34>> [laughter]
6:37>> Two more. Six more, that's it.
6:40>> [snorts]
6:41>> Struggling now, guys.
6:42>> Come on.
6:43>> Come on, we got this. Let's go.
6:48Last one.
6:49Working those abs now, aren't we? Yeah.
6:53Oh, wow. That's just a great set.
6:56>> So, two of them from behind my head.
6:57Okay.
6:58>> Yeah. So, one is like one.
7:00>> They're gone.
7:01>> That's one, and then you go back to the
7:02thing. So, you go forward.
7:04So, yeah, and then back up, and that's
7:06one. One.
7:09Two.
7:11That's the hard bit at the bottom there.
7:12Three. Yeah, you're doing well there.
7:16Four.
7:22That's the easy one, isn't it? And then
7:23you get to this one here, it's like
7:27Yeah.
7:30Let's go. Let's power through this,
7:32mate. Come on.
7:34Easy for me to say sat here.
7:36>> I'm up.
7:39>> This is the hard bit. Yeah.
7:42Ah.
7:43Now they're working.
7:45>> [applause]
7:45>> That's the core. Can we have a little
7:47video of the core or show the show the
7:48core out?
7:49>> There's not much to see at the moment.
7:50I'm still post-Christmas in May. And how
7:52many times did you run through a circuit
7:54like that?
7:54>> Probably three.
7:55>> Three times. And you're training abs how
7:56many times a week?
7:57>> Uh four times a week.
7:58>> Do you notice that it has carried over
7:59to any of your other lifts?
8:01>> Yeah, a little bit to fair. Like some of
8:02the like the movement stuff, like the
8:03rotational stuff, you feel stronger.
8:05Yeah, I like to do that probably I
8:06probably like three times a week because
8:08the last time is probably near to the
8:09game, which is probably not.
8:10>> You don't want to be running around on
8:12game
8:12>> to be you want to be feeling fresh
8:13before the game day. But yeah, it's good
8:14to kind of get a burn on and also it's
8:15quite sociable with like three or four
8:16lads. You get a bit of competition, you
8:18know, who can do it faster, who can do
8:19it who can do more type of thing and um
8:21then get your tops off after and just
8:22look in the mirror.
8:24>> [music]
8:28[laughter]
8:29>> So, sled. I think this is something
8:31people think of
8:33even people who don't know rugby as like
8:34an archetypical bit of rug- I mean
8:36before it was in high rocks.
8:38>> Yeah, this is
8:39>> a rugby tool.
8:39>> This is a big for us. We do this in our
8:40power sessions, so that's the two things
8:42we're going to show you today. And this
8:43is something that kind of starts gym
8:44session in the power session because
8:46kind of get the body feeling good, get
8:47energy in the gym, everyone kind of like
8:49vibing, good music. So, we're looking to
8:51like at the start, you're like I I
8:53normally like kind of roll into it and
8:55then like bang and then like you're like
8:57going forward like that. But the key is
8:59if you're too like arms and too high, it
9:01lifts up. So, yeah, you got to keep the
9:03sled down and you got to be in a lower
9:05position that like it's pushing like
9:08down instead of like otherwise it just
9:09flies up.
9:10>> Yeah, so we're not sort of A-framing
9:11like this.
9:12>> Exactly. Try to push it down towards the
9:13floor.
9:13>> It seems obvious to me, but maybe
9:15there's there's something bits I'm
9:17missing. But what's the carryover of
9:18this on the pitch?
9:19>> Yeah, this is massive. This is all your
9:20leg strength, so you have your arms
9:22locked in and this is basically almost
9:24like through contacts when you get like
9:26caught a ball, like how fast can you
9:28like take that next step? That's like
9:30the the like the first movement you have
9:32into a ball carry.
9:33>> So, really is replicating that quick off
9:36the mark against the runner. the ball
9:37and it's like that first step straight
9:39into contact because ultimately there's
9:41defense rushing at you. Your How fast
9:43can you go towards them before they get
9:45to you?
9:46>> Yeah.
9:46>> And if you can meet them, you're going
9:47to be more dominant if they meet you.
9:50Do you know what I mean? You're on the
9:50back foot and you're going backwards.
9:51>> All right. This is a great test of that.
9:53>> Okay, count me in then.
9:54>> Ready?
9:54>> Yep.
9:55>> 3 2 [music] 1 go.
9:59Bang.
10:00>> Woah.
10:01>> 266
10:02>> Mhm, felt slow.
10:03>> Yeah, it's not a good score. It's a good
10:05score.
10:05>> Yeah, it's hard to just
10:08get going so quickly, right?
10:09>> Yeah, you you feel like you want to bend
10:11your arms, but the best thing to do is
10:12keep them as straight as possible.
10:14>> Yeah.
10:14>> Do you want to have another go and try
10:15and beat that?
10:15>> I'll have another go, yeah.
10:16>> I reckon you can get faster. Sub 250, I
10:18reckon. 3 2 1 go.
10:23Yes, 246.
10:26>> Ah.
10:26>> I told you. That push at the end. So,
10:29yeah, we'll put some more weight on the
10:30bar. But this will be more like a a kind
10:32of
10:33>> More of like a axle focus.
10:35>> slow down into like steps. So, what
10:37we're doing this one, this will be over
10:38a longer distance. And here what again
10:41what we're trying to do is you're trying
10:42to have your arms as straight as
10:43possible. And every step we're trying to
10:46accelerate forward.
10:47So, you're really getting that like
10:49>> Through the hips, explosive.
10:51>> Yeah, and then every step you're like
10:52trying to propel each leg mimicking a
10:55tight carry or mimicking like those
10:58first kind of steps when you need to go
10:59like
11:00Do you know what
11:00>> It's really different to sort of a
11:01traditional
11:02sled push you'd see in strongman or even
11:05higher ups obviously where actually you
11:06look you're getting close, but you're
11:08looking at kind of having smaller steps.
11:10You're really bringing that hip in
11:12rather than
11:13>> It's almost like that kind of like axle
11:15that axle position. You know, you're
11:16really trying to get your your knee like
11:18as far forward to then drive forward to
11:20then go into the next one.
11:22>> Yeah.
11:22>> Like you would do if you were like doing
11:23a running start.
11:25You're not going to go like up and out.
11:27You're going to go you want to go like
11:28forward with it.
11:29>> Yeah. You're quite a versatile player on
11:31the pitch. Do you think in your training
11:34of how can I kind of be more hybrid to
11:37be more functional in other positions
11:38versus the the position you're in? Do
11:40you think about being faster than the
11:42fast guys and being as strong as the
11:43strong guys? Is that something you'll
11:44think about?
11:45>> Yeah, definitely like I'm I'm obviously
11:46kind of like kind of very fast for a
11:48forward, so being able to kind of
11:50adjust myself and and kind of push
11:52myself with the backs and in the speed
11:54stuff and then the gym like I'm always
11:56trying to look at doing different stuff
11:57to make me faster like the explosive the
12:00how explosive I can be is massive as
12:01well like like kind of off the mark
12:03fastness like that kind of change
12:04direction like those are the kind of
12:05little things that no one really sees
12:07but like if you catch a ball and your
12:08first movement is like fast to the right
12:10then it's so hard to defend that.
12:11>> Do you do you think obviously rugby
12:12players are the sort of the the template
12:15for hybrid athletes? You're big, you're
12:16fast, you've got to have the endurance
12:18to go the whole game, the whole season.
12:20But do you think even within rugby now
12:22there's more of a culture of being
12:24pretty hybrid, pretty versatile on the
12:26pitch?
12:27>> Yeah, definitely. I think you need to
12:28have both like to be the best from what
12:30I believe being the best in the world
12:31you need to be
12:33fast, you need to be strong, you need to
12:34be powerful, you need to be able to like
12:36break tackles and ultimately that all
12:38stems down from like gym work. Like how
12:40how explosive can you be off the pitch
12:42then on the pitch it just just becomes
12:44like natural to you. And that and that's
12:45that's where the fun should be like you
12:46should like you should go into the gym
12:47sessions and enjoy gym sessions and go
12:49into them with like friends and enjoying
12:50like challenging yourself with other
12:51people, being competitive like if you
12:54change the mindset around it and it's
12:55more enjoyable.
12:56Like it's going to like reap the rewards
12:58on the pitch and that's I think where we
12:59get kind of a great kind of
13:01balance at the club with that.
13:02>> So I'm think you know traditionally I
13:04would little steps but you're really
13:06looking at bringing that in.
13:07>> And yeah, as soon as your foot hits the
13:08floor you're you're you're trying to hit
13:09like a bang power power like that yeah.
13:13And after a while you can really feel
13:14the burn you know what
13:15>> do you ever do reverse drags?
13:17>> Yes, you sometimes have like a band and
13:19you're working on like pulling away. You
13:22also do some like lateral work where
13:23you're like
13:24crossing over with the band like with
13:26the the strap and the thing. And that
13:28again is just all basically working on
13:30different muscles, different movements.
13:32The lateral I actually quite like
13:34because it's almost like slowed down
13:36[snorts]
13:36and you're basically pulling like a
13:37heavy weight but laterally across.
13:39>> is not a position you traditionally get
13:41into, right? It's not that we move
13:43quickly in these positions but to
13:44actually load here is very It's not
13:47something you get into often.
13:48>> Yeah, and it's like just like
13:50moving the legs in a way that they
13:52haven't been moved before. So you go on
13:53the pitch, you can kind of That's that
13:54side step. That's that kind of agile
13:56position you need to be in.
13:57>> Are there any areas that you still think
14:00are holes in your game?
14:01>> Definitely. I think my strength stuff
14:02and my numbers are are good for my
14:03weight. They're not where they should be
14:05in terms of where I could get to
14:06obviously because I need to make sure
14:08I'm playing well on the weekend and my
14:09body's in a good position. Calf
14:10strength, my hamstring strength, like
14:12those are kind of things at the minute
14:13where like it's it's just difficult
14:15because when you're playing so much,
14:17training so much, like you can't really
14:18go after them. Especially my calves,
14:19like I only do calves like once, maybe
14:21twice a week whereas other players are
14:22doing four, five times a week.
14:24Hamstrings, like I'm I'm going lighter
14:26on hamstring load just because I know
14:27that if I go heavier tomorrow I'm going
14:29to be in a in a dodgy position. It's
14:31it's getting the right balance of, you
14:32know, how how how how how hard can you
14:34go in the gym and then also be able to
14:35perform on the pitch.
14:36>> Do you think you'd do stuff like that if
14:38you were left your own devices?
14:39>> Not all the boys do it.
14:40>> Yeah, yeah.
14:41>> Most of the boys pick and choose which
14:42week they do it. So like it's about
14:44consistency I feel like. Luckily I'm I'm
14:46I'm pretty kind of dedicated in that
14:47aspect and I'm I'm pretty kind of I know
14:49this will make me better. I know this is
14:50going to give me that kind of little 1%
14:52edge. Um like any young athletes out
14:54there like thinking about what could
14:55they do, what could they couldn't do,
14:56like always do more if your body can
14:58allow you to do more.
14:59>> So conditioning, you actually mentioned
15:01off camera. I was trying to set you up
15:03for this in the last bit.
15:05>> Yeah, this isn't good.
15:06>> off camera this is not your favorite.
15:08>> This is the stuff that yeah, that you
15:09have to do kind of not that much but
15:11when you do do it it's it's 100% all in.
15:14Normally with your name on a on a board
15:16and your scores your heart rate, your
15:17heart rate percentage to see how hard
15:18you're actually working and the coach is
15:20running around speaking screaming at you
15:21guys. So this is something that I don't
15:23have a Ford to. This assault by
15:25Wattbike, especially when you go into
15:27kind of international stuff, that's
15:28where you definitely do more of this
15:29stuff, kind of pushing your mind and
15:30your body to the limit, so let's see
15:31what you can get on the watts.
15:32>> Are we looking to see how much power we
15:35can output?
15:35>> Yeah, it depends on the on the workout.
15:36What we'll do today is we'll just do
15:38like a max wattage, see how far we can
15:39stuff. Let's see what you can do. Me
15:41versus you, yeah, we'll do one v one.
15:42>> Oh, cuz we're more or less the same
15:43size.
15:43>> Yeah, yeah, yeah, yeah. You're still
15:44living down there, all good, no worries.
15:45[laughter]
15:48>> [music]
15:50>> Who's up first?
15:51>> Do you want to go first and you can go
15:52first, yeah.
15:53>> So we're looking
15:53>> You going to be able to reach these or
15:54should I pull them down?
15:55>> If you could get
15:58So we're literally just looking for
15:59we'll go for a ton of watts.
16:00>> go for like 7 seconds normally.
16:02>> And see what the highest wattage, yeah,
16:04the biggest number here we can get is.
16:05>> Let's see it, yeah.
16:06>> And then you're going to show me what
16:07you can do, right?
16:07>> I'll show you after I do, yeah.
16:09>> Yeah.
16:09>> No pressure, don't worry.
16:10>> So no pressure, just biggest wattage,
16:12okay.
16:12>> yeah.
16:12>> Okay.
16:20All right, so that's
16:21>> Pretty good, that.
16:22>> No, no, no, no, no.
16:23>> No, actually done, nothing done, yeah.
16:24>> no, no, no, there's something wrong.
16:26>> Why not? Was it too easy?
16:28>> No, do you know what? I was thinking of
16:29the wrong number. I was thinking of cows
16:30and I was like there's something wrong
16:31with this machine, cuz I know I can pull
16:32out 3,000, but not watts. So that was my
16:35fault, false start. I'm going to get you
16:36Tracy.
16:47>> Yeah.
16:48>> So what was that people was that
16:49>> I got
16:50650 there.
16:51>> 650 watts.
16:52>> 650 watts, pretty pretty good that, to
16:55be fair.
16:55>> Yeah.
16:56>> Um, let's see what I can do.
17:05>> 743.
17:06>> Should I go again? I wasn't trying.
17:07>> 743.
17:08>> Oh, 743.
17:09>> 743, okay.
17:11Okay, I'm going to have another go.
17:13>> I'm sweating as well.
17:14>> [laughter]
17:15>> It is hot in here.
17:17It is hot. 743. I mean, that's a pretty
17:20high wattage.
17:20>> Yeah. We normally go for longer, so
17:22like, you'd normally try to maintain
17:24something above 600 for 30 or seconds.
17:26>> Obviously, not right now, though.
17:28>> No, right now. No, definitely
17:29>> No, cuz I mean, looking at you there
17:30>> Yeah, it was pretty pretty short lived.
17:31>> you were blowing.
17:32>> Yeah, I was blowing through that. Still
17:33[laughter] higher score than what you
17:34did yesterday. We'll keep that quiet.
17:35We'll go with Let's see if you can go
17:36higher than that. I think you
17:37>> 743.
17:37>> I think you probably get 800 here.
17:39>> No.
17:40>> Go.
17:44Go.
17:46Go.
17:47Yes, he done. He done.
17:50Ah.
17:51>> He done.
17:51>> Ah.
17:52>> Ah, peace.
17:52>> 667 67.
17:55>> Sorry, Gen Z.
17:56>> 67, I mean.
17:57>> Sorry, Gen Z. I've been Andrew Tracey.
17:59He's been Henry. 67. Pollock. [laughter]
18:02If there's anybody else you would like
18:04to see us step in the gym with, drop a
18:06comment down below.
18:07Always a pleasure.
18:08>> Thanks very much. Thanks for having me,
18:09guys.

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