6 week front row programme (General)

6-Week Front Row Power & Durability Program

Description:

This comprehensive 6-week gym program is specifically designed to build the foundational strength, explosive power, and injury resilience critical for rugby front row players (props and hookers). Recognizing the unique demands of scrummaging, mauling, rucking, and impactful collisions, this program focuses on developing a robust physique capable of dominating the set-piece and thriving in continuous contact.

Over six progressive weeks, you'll engage in a structured blend of:

• Maximal Strength Development: Utilizing compound lifts and progressive overload to increase raw pushing and pulling power, essential for scrummaging and breakdown work.

• Explosive Power & Agility: Incorporating Olympic lifting variations, plyometrics, and dynamic movements to enhance your ability to accelerate, drive through contact, and react quickly on the field.

• Core Stability & Durability: Strengthening the critical muscles of the trunk and improving overall joint stability to withstand impact, prevent injury, and maintain effective body positions.

• Targeted Muscle Hypertrophy: Building lean muscle mass to improve force production and physical presence in tight exchanges.

Whether you're looking to gain an edge in the scrum, improve your carries and tackles, or simply become more robust and less prone to injury, this program provides a systematic approach to elevate your performance. Expect to challenge your limits, build a formidable base, and emerge stronger, more powerful, and better prepared for the demands of the rugby pitch.

Key Focus Areas: Lower Body Strength, Upper Body Pushing & Pulling Power, Core Bracing, Hip Drive, Neck & Shoulder Resilience.