2 weeks free front row programme

Front Row Power & Durability: The Adaptable 2-Week Blitz

This intensive 2-week program is engineered to forge the explosive power, raw strength, and unshakeable durability demanded by the rugby front row. Whether you have access to a fully equipped gym or are training in a park with just your bodyweight, this program is your blueprint to dominating the scrum and thriving in the breakdown.

The core of this plan focuses on functional movements that build a formidable physique capable of withstanding the rigors of the game. It is built on a high-intensity, 3-days-on, 4-days-off structure to maximize gains while ensuring full recovery. Please also note, if you do not have access to the gym. No problem!

Key Gym-Based Principles Translated for All Environments:

• Compound Lifts: The program's foundation is built around the power of exercises like the Barbell Back Squat, Deadlift, and Barbell Bench Press. When gym equipment isn't available, these principles are replicated through high-tension bodyweight alternatives such as Plyometric Push-ups, Single-Leg RDLs, and Jump Squats, ensuring you still develop crucial strength and stability.

• Explosive Power: Exercises like Power Cleans and Push Presses are essential for rugby power. We translate this a explosiveness through dynamic plyometrics like Broad Jumps and Hill Sprints, developing the same hip drive and fast-twitch muscle fibers vital for explosive acceleration and scrum engagement.

• Rugby-Specific Conditioning: The program integrates both high-intensity sprints and continuous work, mirroring the stop-start nature of a rugby match. Regardless of the equipment, exercises like Bear Crawls and Prowler Pushes (or the heavy-bag equivalent) ensure you build game-ready endurance and mental toughness.

By the end of this two-week blitz, you will have built a foundation of strength, improved your conditioning, and enhanced the overall durability required to outlast your opponent, no matter where you train.