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Old 05-03-2007, 02:41 PM   #1 (permalink)
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Playing Prop
Hi all

I am looking to start playing prop again (rugby union) and was wondering if anyone has any advice for a routine or specific exercises to concentrate on?
I played prop through jnr rugby + colts, but have been playing flanker in the seniors....its now time to move back to the front row

My current stats are 5'10" and c. 17st11, i'm 24yrs old.

I have been lifting for several years now...but lapsed a bit, but have been training hard (at home) for about 5 or 6 weeks now.


Also, if anyone has any playing advice....i'd be greatful to hear it!


Cheers
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Old 05-03-2007, 02:46 PM   #2 (permalink)
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Re: Playing Prop
dead lifts would be a must for that position, along with squatting - I would assume - concentrate on the core exercises and power movements
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Old 05-03-2007, 03:00 PM   #3 (permalink)
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Re: Playing Prop
Jock will help you mate
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Old 05-03-2007, 03:10 PM   #4 (permalink)
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Re: Playing Prop
Cheers gents!

Jock....any help would be greatfully received, thanks!
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Old 05-03-2007, 04:12 PM   #5 (permalink)
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Re: Playing Prop
Will post some info up later tonight, I've got training first!
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Old 05-03-2007, 04:39 PM   #6 (permalink)
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Re: Playing Prop
Thanks Jock....

I wait with baited-breath!
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Old 05-03-2007, 06:43 PM   #7 (permalink)
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Re: Playing Prop
Hi mate,

Training for rugby depends almost entirely on where you are in relation to the season.
It's usually split up into off-season, pre-season and in-season.
Off season is usually between May and July this is the period where you will try to gain muscle mass whilst building an aerobic base, pre-season is usually about developing power and anaerobic capacity (usually in the form of interval running etc) usually runs between August and September
In season depends a lot on your position so as a Front-rower I would suggest you maintain strength and power through 4-6 week mesocycles. Two weight sessions a week are plenty during a season

As a prop you will need a lot of upper and lower body strength so you must concentrate on the big lifts (bench/squat/deadlift).
Power and Plyometric exercises such as Cleans, High Pulls etc are great for developing power. Here is a great video explaining Plyometric lifting: http://www.youtube.com/watch?v=bNqZZ98fjEM

Scrummaging means you will need a strong core and neck so don't neglect this type of training.

It obviously depends on what level you play (or aspire to play) at but many rugby players train very badly (or not at all). Rugby is a hard game physically (esp front row) so don't expect to make massive gains during a long season, as in-season training is very much about maintainence.
Flexibility is also very important with regard to both power and injury prevention.
Principles of rugby training are different to those of bodybuilding (although there is some crossover) so remember when you're in the gym why you're there - I get loads of funny looks from the guys at my gym simply because I train differently
I'm not qualified in anything mate so all my advice is simply my own experience. Many years of trial and error and I believe I'm training properly for the sport (albeit league)

Have you got any specific worries?

I found this PDF last year and it was a great help while planning my strength training for the year
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Old 06-03-2007, 09:13 AM   #8 (permalink)
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Re: Playing Prop
Thanks Jock, thats some good advice there!

With regards to off-season/in-season...I dont think I'm going to make any great waves this season, but will play to gain more experience and learn where I need to improve etc. But apart from that, I am thinking of treating it as an off-season - ie: build for next year, and make a big push to play a higher level. So, with that in mind I am going to build on my strength/size and general fitness, as well as taking in as much of the technical aspects as I can.

I hope that makes sense, and if it doesnt sound like a good plan...please correct me!!
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