Retshegofaditswe ‘Tshego’ Nché, affectionately known as “Ox,” has become a household name in the world of rugby. The Springbok prop is celebrated not only for his immense strength and scrummaging prowess but also for his disarming humor and unconventional approach to diet and fitness. Ox’s philosophy is simple: “Salads do not win scrums”. This article explores the unique training regimen, dietary habits, and mental fortitude that make Ox Nché a force to be reckoned with on and off the field.
From Bloemfontein to Global Stardom
Born on July 23, 1995, in Bloemfontein, South Africa, Ox Nché’s journey to rugby stardom began at HTS Louis Botha, a school not particularly known for its rugby pedigree. Despite this, Ox quickly rose through the ranks, representing Free State at the U16 and U18 national tournaments. He furthered his education at the University of Free State, earning a degree in Geography and Statistics while playing for the Shimlas in the Varsity Cup.
His professional career started with the Cheetahs in 2016, where he made his Super Rugby debut. However, it was his move to the Sharks in 2020 that truly catapulted him into the international spotlight. Known for his dominant scrummaging and relentless power, Ox has become an integral part of the Springboks, playing a crucial role in their 2023 Rugby World Cup victory.
The “Bomb Squad” and World Cup Glory
Ox Nché is a key member of the Springboks’ “Bomb Squad,” the team’s formidable bench that injects fresh energy and power into the game during the second half. His performance in the 2023 Rugby World Cup semi-final against England was particularly memorable, where his scrummaging dominance helped secure a crucial victory for South Africa.
Reflecting on that game, Ox explained his approach to scrums: “It’s all about breaking them… Normally you won’t get your reward from the first, second or third scrum, but it might come when the bench guys are on and you have worn them out”. This relentless pressure and strategic thinking are hallmarks of Ox’s game.
“Salads Don’t Win Scrums”: The Nché Diet
Ox Nché’s dietary philosophy has become legendary. In a world of strict athlete diets, he’s known for his love of cake, particularly chocolate caramel. “I don’t count calories, I count slices of cake,” he quipped in an interview, solidifying his status as a relatable and humorous figure in the rugby world.
While his comments are often lighthearted, they reflect a broader understanding that a balanced diet is crucial for performance. “Salads do not win scrums. I truly believe that. That’s why Cheslin is on the wing and I’m in the front row”. This statement underscores the need for different body types and fuel sources for various positions in rugby. Props, like Ox, require significant strength and power, which can be supported by a diet that includes both nutritious foods and occasional treats.
A Balanced Approach
Despite his love for cake, Ox understands the importance of a well-rounded diet. While specific details of his daily meals aren’t widely publicized, it’s clear that protein plays a vital role in his training and recovery.
Protein is essential for:
- Muscle Repair and Growth: Intense exercise causes muscle damage, and protein provides the amino acids needed to repair and rebuild muscle tissue.
- Enhanced Recovery: Protein helps reduce muscle soreness and inflammation, allowing for faster recovery and consistent training.
- Energy Source: While carbohydrates are the primary energy source, protein can be converted into energy during prolonged physical activity.
The Ox Nché Training Regimen
Ox Nché’s training is a blend of power, strength, mobility, and injury prevention. His workouts are designed to build the explosive power needed for scrummaging while maintaining flexibility and resilience.
Key Elements of His Training:
- Injury Prevention and Mobility: A significant portion of his training focuses on preventing injuries and improving mobility. This includes exercises that enhance joint stability, flexibility, and range of motion.
- Plyometrics: Plyometric exercises, such as jumps and explosive movements, help develop power and explosiveness. These are crucial for generating force in the scrum.
- Strength Training: Traditional strength training exercises, such as squats, bench presses, and deadlifts, are essential for building overall strength and power.
- Core Work: A strong core is vital for stability and power transfer. Ox incorporates core exercises to improve his balance and control in the scrum.
- Neck Strength: Recognizing the importance of neck strength for props, Ox includes specific neck exercises to withstand the forces involved in scrums and reduce the risk of head injuries.
Adapting to Challenges
In 2023, Ox faced a setback when he tore a muscle in the gym due to improper warm-up. This injury threatened his chances of making the World Cup squad. However, he diligently followed his rehabilitation regime, working “twice as hard” to regain his fitness and secure his spot on the team.
“When you have an injury, you have to work twice as hard as the other players so that you can prepare yourself for the collisions and demands of the game,” he explained. This dedication and work ethic are key to his success.
Scrum Training
Ox Nché is known as an internationally acclaimed scrummager. Essential scrum training tips featuring Ox Nché are available, and are designed to enhance skills and boost performance in rugby. He focuses on core and leg strength.
Mental Fortitude and Self-Care
Beyond his physical prowess, Ox Nché emphasizes the importance of mental well-being and self-care. In a partnership with Dove Men+Care, he is championing the narrative of self-care for men, encouraging them to prioritize their mental and emotional health.
“It’s not just about how you look on the outside but also how you feel on the inside,” Ox stated. He believes in taking care of every aspect of one’s being, including mental, emotional, and physical well-being.
His Self-Care Routine Includes:
- Emotional Awareness: Allowing himself to feel emotions and being honest with himself about his well-being.
- Spiritual Growth: Connecting with his faith and engaging in practices that promote spiritual well-being.
- Relaxation and Downtime: Taking time to relax and unwind, often indulging in his favorite dessert, Malva pudding with warm custard.
- Connecting with Teammates: Spending time with his teammates, discussing the game, and checking in on each other.
Ox also recognizes the importance of staying calm before a game and avoiding situations that might cause emotional stress. After a match, he prefers to have alone time or spend time with teammates, reflecting on the game and the week.
Ox Nché: More Than Just a Rugby Player
Off the field, Ox is known for his unique sense of humor and down-to-earth personality. “People get shocked when they get to see me and realise, I actually have a pretty unique sense of humour,” he shared. He actively engages with fans on social media, posting funny and relatable content that showcases his character.
His appeal extends beyond the rugby world, as evidenced by his endorsement deals and public appearances. He is currently a “Champion of Care” for Dove Men+Care and has partnered with Mitsubishi Motors South Africa. These ventures highlight his influence and popularity as a role model.
A Role Model and Inspiration
Ox Nché’s journey is an inspiring story of hard work, dedication, and staying true to oneself. From his humble beginnings in Bloemfontein to becoming a World Cup champion, he has captivated fans with his powerful performances and infectious personality.
His unique approach to fitness, diet, and mental well-being challenges conventional wisdom and encourages individuals to find what works best for them. By embracing his love for cake and prioritizing self-care, Ox Nché has proven that it’s possible to achieve greatness while staying grounded and authentic.
As he continues to dominate the rugby world, Ox Nché remains a symbol of hope and inspiration for aspiring athletes and fans alike. His message is clear: with hard work, dedication, and a slice of cake, anything is possible.
