With a major international sporting event just around the corner (wink-wink), there’s no better time to draw inspiration from our incredible South African athletes who will be showcasing their talents on the world stage. While we can’t mention the name of the event, the excitement is palpable, and we can channel that energy into our own fitness routines.

In the spirit of the event in question, we’ll highlight the training regimens of some of South Africa’s top athletes and how you can (kind of) train like them at home, using Trojan equipment. Sound good? Great, let’s get into it!

Gerda Steyn: The Marathon Queen

Gerda Steyn, South Africa’s marathon sensation, is known for her incredible endurance and mental toughness. She has conquered some of the world’s most challenging marathons, including the Comrades Marathon, which she absolutely smashed this year with a time of 05:49:46. To train like Gerda, focus on building your cardiovascular fitness and leg strength.

Workout Routine:

Trojan Equipment Needed:

• Treadmill
• Adjustable Bench
• Yoga Mat
• Medicine Ball

1. Treadmill Intervals:

• Warm-up: 10 minutes of light jogging or brisk walking.
• Intervals: Alternate between 1-minute sprints at high speed and 2-minute jogs at a moderate pace for a total of 20 minutes.
• Cool down: 10 minutes of slow walking.

2. Leg Strengthening:

• Lunges: 3 sets of 15 reps per leg using the Trojan Adjustable Bench for support.
• Squats: 3 sets of 15 reps, bodyweight or holding dumbbells.
• Step-ups: 3 sets of 15 reps per leg on the Trojan Adjustable Bench.

3. Core Stability:

• Planks: Hold for 1 minute, 3 sets.
• Russian Twists: 3 sets of 20 reps, using the Trojan Medicine Ball.
• Leg Raises: 3 sets of 20 reps on the Trojan Yoga Mat.

Chad Le Clos: Swimming Superstar

Chad Le Clos, a swimming legend, has brought home numerous medals from international competitions (including the one that cannot be named). His training combines strength, agility, and endurance. While swimming pools are essential, you can replicate some of his dry-land training with Trojan equipment.

Workout Routine:

Trojan Equipment Needed:

• Resistance Bands
• Yoga Mat
• Jump Rope

1. Resistance Bands:

• Band Pull-Aparts: 3 sets of 15 reps.
• Shoulder Presses: 3 sets of 15 reps.
• Bicep Curls: 3 sets of 15 reps.

2. Core Workouts:

• Sit-ups: 3 sets of 20 reps.
• Hanging Leg Raises: 3 sets of 15 reps.
• Flutter Kicks: 3 sets of 20 reps.

3. Plyometrics:

• Jump Squats: 3 sets of 10 reps.
• Skipping: 3 sets of 2 minutes using the Trojan Jump Rope.
• Burpees: 3 sets of 10 reps.

Caitlin Rooskrantz: Gymnastics Prodigy

Caitlin Rooskrantz, a trailblazing gymnast, made history by becoming the first South African gymnast to qualify for the ‘major international sporting event’ in over a decade. Her training is all about strength, flexibility, and precision.

Workout Routine:

Trojan Equipment Needed:

• Pull-Up Bar
• Yoga Mat
• Trojan Power Tower

1. Bodyweight Exercises:

• Push-Ups: 3 sets of 10 reps.
• Pull-Ups: 3 sets of 10 reps using the Trojan Pull-Up Bar.
• Dips: 3 sets of 10 reps using Trojan Power Tower or alternatively, the Trojan Door Gym.

2. Flexibility Training:

Now, we know these may be a little inaccessible for most. You may want to start here, with a little yoga.

• Splits: Hold for 30 seconds each leg, 3 sets.
• Bridges: Hold for 30 seconds, 3 sets.
• Shoulder Stretches: Hold for 30 seconds, 3 sets.

3. Core Conditioning:

• Hollow Body Holds: Hold for 1 minute, 3 sets.
• Supermans: 3 sets of 15 reps.
• V-Ups: 3 sets of 15 reps.

Jordy Smith: Surfing Sensation

Jordy Smith, known for his powerful and stylish surfing, has been a dominant force on the World Surf League Championship Tour. His training focuses on strong core, balance, and agility. Let’s take a look at how you can replicate it at home.

Workout Routine:

Trojan Equipment Needed:

• Balance Board
• Yoga Mat
• Jump Rope

1. Balance Training:

• Squats on Balance Board: 3 sets of 15 reps.
• Single-Leg Balances: Hold for 1 minute each leg, 3 sets.
• Lunges on Balance Board: 3 sets of 15 reps per leg.

2. Core Workouts:

• Plank Variations: Standard plank, side plank, and plank with shoulder taps, hold each for 1 minute, 3 sets.
• Mountain Climbers: 3 sets of 20 reps.
• Bicycle Crunches: 3 sets of 20 reps.

3. Agility Drills:

• Jump Rope Intervals: 3 sets of 1 minute each.
• Lateral Jump Rope (Jumping Side-to-Side): 3 sets of 30 seconds each.
• High Knee Jump Rope: 3 sets of 30 seconds each.

Steyn de Lange: Wrestling Warrior

Steyn de Lange is a rising star in South African wrestling, known for his strength, technique, and tenacity. His training regimen includes a mix of strength training, agility, and endurance to dominate on the mat.

Workout Routine:

Trojan Equipment Needed:

• Home Gym
• Resistance Bands
• Medicine Ball
• Battle Rope
• Jump Rope
• Kettlebell

1. Full-Body Strength:

• Bench Press: 3 sets of 12 reps using the Trojan Bench.
• Lat Pulldowns: 3 sets of 12 reps using the Trojan Smith Machine.
• Leg Presses: 3 sets of 12 reps using the Trojan Smith Machine.

2. Cardio and Agility:

• Resisted Sprints: Using Trojan Resistance Bands, 3 sets of 15 seconds.
• Lateral Shuffles: 3 sets of 15 reps per side.
• Jump Rope Intervals: 3 sets of 1 minute each.

3. Functional Training:

• Kettlebell Swings: 3 sets of 15 reps using Trojan Kettlebells.
• Medicine Ball Slams: 3 sets of 15 reps.

Battle Ropes: 3 sets of 30 seconds

Let’s Go South Africa!

Drawing inspiration from South Africa’s top athletes can help you elevate your fitness routine to new heights. With Trojan’s versatile range of home gym equipment, you can incorporate these sport-specific workouts and train like a champion. Remember, consistency and dedication are key to achieving your fitness goals. So, gear up (at a Makro or Game near you), stay motivated, and start your journey to greatness!