Front Row In-Season
Christoper Kemp
RugbyAs I am sure you know, playing in the front row is something which requires a vast combination of strength, power and robustness. Though rugby practice and games provide a training stimulus for some aspects of the position- there is nothing like a relevant strength training plan to really maximise your time available for the field and your effectiveness whilst you're on there.
If you are looking to take your training more seriously, adding strength and power to your game, then this is the plan for you! This progressive six week training plan is born from years of experience training professional front rowers, and will really help you direct your training where you need it, and most importantly transfer it onto the pitch!
This plan is split into Lower Body, Upper Body and Power sessions to be completed in a well equipped gym with barbells, kettlebells, dumbbells, bands, and sleds. A large variety of exercises, repetitions, rest periods and tempos, have been used to maximise adaptation you'll get.
All sessions can be completed within a game week- no excuses- if you bring the dedication and intent to every session- we'll provide you a route to the specific progress you are after!
Prep
A
Mobility Circuit - Day 1
2 Rounds: Three Point Ankle To Wall (Each Position) x 8 Cobra To Yoga Push Up x 8 Mountain Climber W/ Elbow Drop x 5 Rack Mobility Series x 6
Prep
B
Activation - Day 1
2 Rounds: KB Swing x 8 @ Light - Moderate Weight Bear Crawl Fwds/Bk Into Elbow Tap x 5m Neck Extension Bridges x 8
C1
Speed Squat
4 x 3 @ 40 %
C2
Neck Four Point ISO
4 x 10
D1
Back Squat
4 x 4 @ 80 %
D2
Prowler Accel March
4 x 6
E1
Safety Bar Split Squat
3 x 8
E2
Single Leg Bent Knee Calf Raise
3 x 8
F1
Hex Bar Romanian Deadlift
3 x 8
F2
Kneeling Bind Series
3 x 5
Prep
A
Mobility Circuit - Day 2
2 Rounds: Side Lying Rotation x 8 Each Bridge And Reach x 5 Each Pole Thoracic Extension x 5 Band Dislocates x 6
Prep
B
Activation - Day 2
2 Rounds: DB Series x 6 @ 5kg Push Up Plus x 15 Med Ball Hip Pass x 5 Each @ Light
C1
Bench Press
3 x 3 @ 86 %
C2
Bench Pull
3 x 3 @ 86 %
D1
Seated DB Overhead Press
3 x 8
D2
Wide Grip Pull Down
3 x 8
E1
Lateral Raise
3 x 10
E2
Cable Fly
3 x 10
F1
Overhead Crazy Bar ISO
3 x 20
F2
Hex Bar ISO Hold
3 x 45
Prep
A
Mobility Circuit - Day 3
2 Rounds: Iron Cross x 6 Each Lunge and Rise x 5 Each Squat to Stand x 6 Lateral Hurdle Unders x 6 Each
Prep
B
Activation - Day 3
2 Rounds: Med Ball Slam into Shot Put x 3 Each Skater Jump x 5 Each Exchange Step Up x 5 Each
C1
Banded Hex Bar Rack Pull
4 x 2
C2
Accel Step to Box
4 x 3
D1
Med Ball Shot Put
4 x 2 @ 17.64 kg
D2
Barbell Bear Crawl Rollout
4 x 5
E1
Lateral Med Ball Throw
4 x 2 @ 26.46 kg
E2
Prowler Accel
4 x 5 @ 176.37 kg
E3
Speed Scrum Truck Engage
4 x 2
Chris Kemp
Chris is a world-class strength coach trusted by elite athletes and private clients to produce exceptional results from their strength and conditioning training. Chris has worked with players from nearly every major international rugby team and is widely recognised for his expertise in applying training principles to reach their specific goals.
