Rugby Pod x Wattbike Bootcamp: Jim Hamilton

May 25, 2023 3 min read

Born James Leigh Hamilton in Swindon, 40-year-old ‘big’ Jim stands an impressive 2.04m and 126kg – that’s 6’8 and 19st12lb in old money. Jim made his professional debut at 21 with Leicester Tigers, where he met Rugby Pod co-host Andy Goode.

The habits formed over a 14 year professional career have stuck with Jim, which has meant that he’s maintained an above-average level of fitness for a man in his forties. He still rates himself as a competitor – and he certainly looks it – but just how good is he compared to the best of the All Blacks today? Nic Gill plans to find out.

Jim’s bespoke 6-week training programme, designed by Gilly, will push his limits and to see just how his numbers compare with the best of the All Blacks today. A mix of on and off-bike workouts will ready him physiologically for benchmark testing to show just how fit he is.

6 Week Training Plan

WEEK 1:

Monday: Easy 30mins continuous – just ride
Tuesday: Easy 15mins with 5mins of moderate effort. 10mins easy.
Wednesday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 3 rounds
Thursday: Easy 30mins continuous – just ride
Friday: Easy 15mins, 5mins of moderate effort, 5mins easy, 5mins hard, 5mins easy.
Saturday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 3 rounds
Sunday: Rest

WEEK 2: Test & Build Base

Monday: 10min warm up then perform 20min FTP test on wattbike to set zones
Tuesday: 40mins @ 60% FTP
Wednesday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 4 rounds
Thursday: 10mins @ 50% FTP, 5mins @ 60% FTP, 5mins @ 70% FTP, 5mins @80% FTP, 10mins @55% FTP
Friday: 40mins @65% FTP
Saturday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 4 rounds
Sunday:Rest

WEEK 3: Benchmark against the All Blacks

Monday: 10mins @55% FTP. 6x 1km @ 2mins max effort. All Blacks locks/loose average 1:05-1.10 per km.
Tuesday: 40mins @ 60% FTP
Wednesday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 3 rounds
Thursday: 10mins @ 50% FTP, 6mins @ 60% FTP, 6mins @ 70% FTP, 6mins @80% FTP, 10mins @55% FTP
Friday: 40mins @65% FTP
Saturday: Press Ups, Squat, Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 3 rounds
Sunday:Rest

WEEK 4:

Monday: 10mins @55% FTP. 10x 1km @ 2mins max effort. (All Blacks locks/loose average about 1.10 per km).
Tuesday: 45mins @ 65% FTP
Wednesday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 4 rounds
Thursday: 10mins @ 50% FTP, 6mins @ 65% FTP, 6mins @ 75% FTP, 5km MAX effort. (All Blacks locks/loose have done about 5.50-6.00)
Friday: 40mins @65% FTP
Saturday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 4 rounds
Sunday: Rest

WEEK 5:

Monday: 10mins @60% FTP. 1x 5mins @ 82%FTP with 3mins @ 55% FTP. 5x 2km @ 3mins. All Blacks locks/loose average about 2.30.
Tuesday: 45mins @ 65% FTP
Wednesday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 5 rounds
Thursday: 10mins @ 50% FTP, 6mins @ 65% FTP, 6mins @ 75% FTP, 6mins @85% FTP, 10mins @55% FTP
Friday: 45mins: 10mins @60% FTP, 3x 15s wind ups with 45s easy, 10x 6s sprints @60s. All Blacks locks/loose hit about 1700-2400W.
Saturday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 4 rounds
Sunday:Rest

WEEK 6:


Monday: 10mins @60% FTP. 1x 5mins @ 82%FTP with 3mins @ 55% FTP. 5x 2km @ 3mins. (All Blacks locks/loose average about 2.30).
Tuesday: 45mins @ 65% FTP
Wednesday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 5 rounds
Thursday: 10mins @ 50% FTP, 6mins @ 65% FTP, 6mins @ 75% FTP, 6mins @85% FTP, 10mins @55% FTP
Friday: 45mins: 10mins @60% FTP, 3x 15s wind ups with 45s easy, 10x 6s sprints @60s. (All Blacks locks/loose hit about 1700-2400W)
Saturday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 5 rounds
Sunday:Rest

Head to the Wattbike Hub > Workout Category > Jim Hamilton Training Plan


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