The Rigorous Training Regime of Braith Anasta
Braith Anasta, a former NRL premiership winner, has shared the intense training routine that is keeping him in top shape at 44. His workouts are designed to push both strength and endurance to their limits, blending functional strength work with high-intensity conditioning.
At the heart of his program is a full-body circuit that includes heavy deadball carries, dumbbell push presses, renegade rows, and reverse lunges. These exercises are performed at high repetitions, combined with punishing cardio efforts on the ski erg and rowing machine. The structure leaves little room for rest, forcing continuous movement between exercises while maintaining an elevated heart rate.
This type of training is more commonly seen in professional sports than in general fitness. 
Early Morning Runs and Conditioning
Anasta has also incorporated regular running sessions into his routine. He recently shared footage of early morning runs alongside strength coach Sean McInroy as he builds his conditioning base. These sessions include 5 to 10 kilometre runs and additional cardio work several times a week, forming a key part of his transformation.
Combined with his gym work, the program mirrors the hybrid training used in rugby league pre-season, where strength, power, and endurance are all developed simultaneously. 
Discipline and Lifestyle Changes
The discipline required for this routine has been just as demanding as the sessions themselves. ‘Working three jobs and having two young girls, it would be easy to make excuses,’ Anasta said. ‘Most days I was cooked, but that’s what is most satisfying, pushing through. I’m proud of the hard work, balance, and sacrifices I made.’
His day often starts before sunrise, with workouts beginning as early as 4.30am and stretching up to two hours. The consistency of that routine has been critical, particularly when paired with a strict approach to diet.
Diet and Supplements
Anasta has cut out junk food and followed a high-protein, low-carb plan, helping strip body fat while maintaining muscle. He also credited a daily supplement as part of his routine. ‘Taking Calmerceuticals every morning first thing has been the game changer,’ he said.
The results have been dramatic. In recent posts, Anasta has shown off a noticeably leaner frame, defined chest, and improved conditioning, drawing widespread attention from fans. But he insists the biggest shift has come mentally.
‘I started feeling average both physically and mentally,’ he said. What followed was a complete reset built on structure and accountability, with McInroy playing a central role in guiding his training.
After weeks of consistent effort, Anasta says he is now back where he wants to be physically, and more motivated than ever. ‘It’s never too late and you’ve always got time,’ he told followers. ‘Your next move matters more than your last mistake.’
