Rugby In-Season: Front Row
Rugby Forwards Club - Strength & Conditioning
Rugby, Strength & Conditioning, Field SportsARE YOU A RUGBY FRONT ROWER & WANT TO TAKE YOUR GAME TO THE NEXT LEVEL?
Look no further, we've got you covered!
In-season strength & conditioning is vital to ensure you are maintaining and improving your ability to meet the demands of your position in rugby. While rugby training is now a priority, what we do in our S&C programme supplements that, by ensuring your body is physically prepared and have the most important in-season ability....AVAILABILITY!
Every week you go without specific strength & conditioning programming is a week your opposition is getting stronger, more powerful, and better than you. Don’t let generic training hold you back when your performance—and your place on the team—depends on it.
At Rugby Forwards Club, we understand you, because the Front Row are a different breed. The workload is heavy, the expectations are high, and the physical battles define the game. This club isn’t for everyone— but if you’re a prop chasing maximal strength for scrums or a hooker looking to dominate collisions with explosive power, we’ve built the roadmap to take your game to the next level.
With over 10 years of experience coaching elite-level professional athletes, our team knows exactly what it takes to build the physical qualities that underpin your performance in the pack.
What You’ll Get:
*Professional coaching from specialists who know rugby’s unique demands
*Position-specific programming tailored to your KPIs (Key Performance Indicators)
- Strength & Power Sessions
- Speed Sessions
- Conditioning Sessions
- Recovery Sessions
*See below for more!
A
Jerk From Pins
3 x 5 @ 60 %
B1
Barbell Bench Press
8, 6, 5 @ 65, 70, 72 %
B2
Lying Medball Chest Pass
3 x 5
C1
Pendlay Row
3 x 8
C2
DB Shoulder Press
3 x 8
Strength/Power
D
Upper Body Volume
- DB Lateral Raise x 12 - DB Shrug x12 - Banded Neck Isometrics (30s Each Side - Front/Back/Sides) x2 Rest as much as needed (limited) Rest 60-90s between sets
E1
Bicep Exercise of Choice
2 x 12
E2
Tricep Exercise of Choice
2 x 12
F
Off-Feet Conditioning
2 x 0:10 @ 10
Conditioning
A
Speed Warm Up
General: - 5 mins of a General Movement of Choice (Low Intensity: Jogging, Bike, etc) - 5 mins of slow movement stretching Jump Circuit: - 5m Linear Pogos - 5m Lateral Pogos (Each Way) - 5m Split Stance Pogo (Switch In Air) - 5m Deep Tier Lunge Jump (Each Leg) - Keeling Drive Out (Two Steps Drive) x1 Each Leg - 15m Bound - 15m Prime Times Rest 30s between exercises. Speed Build: Accel 5m @ 80% Accel 5m @ 90% Walk back recovery
B
10m Accelerations
10 x 10
A
Olympic Variant or Trap Bar Jump
3 x 5
B1
Squat Pattern of Choice
8, 6, 5 @ 65, 70, 72 %
B2
Rocker Vertical Jump
3 x 5
C
Barbell RDL
3 x 8
Core & Carry Circuit
D
- Heavy DB Suitcase/Farmers Carry x 20m - Ab Wheel Rollouts x8 - Bodyweight Back Extensions x10 x2 Rest 2mins between sets
Prep
E
Lower Body Isometric Circuit
Perform as a circuit - Proximal Copenhagen Hold x30s Each Leg - Lunge Isometric Hold x30s Each Leg - Glute Bridge Walk Out x2 x2 - Rest as much as needed between exercises - Rest 1-2mins between sets
Conditioning
A
Off-Feet Steady State Conditioning
Your choice of mode - Assault Bike (Preferable) - Bike - Wattbike - Rower - Versaclimber Low intensity 20 total minutes Keep HR between 130-150bpm
Conditioning
A
Speed Warm Up
General: - 5 mins of a General Movement of Choice (Low Intensity: Jogging, Bike, etc) - 5 mins of slow movement stretching Jump Circuit: - 5m Linear Pogos - 5m Lateral Pogos (Each Way) - 5m Split Stance Pogo (Switch In Air) - 5m Deep Tier Lunge Jump (Each Leg) - Keeling Drive Out (Two Steps Drive) x1 Each Leg - 15m Bound - 15m Prime Times Rest 30s between exercises. Speed Build: Accel 5m @ 80% Accel 5m @ 90% Walk back recovery
B
20m Acceleration
8 x 20
A1
Medball Granny Toss
3 x 5
A2
Standing Rotation Pass
3 x 5
B
Banded 1/2 Squat From Pins
3 x 5 @ 50 %
C1
Jerk From Pins
3 x 5
C2
Hand Release Chin-Up
3 x 5
D
DB Bench Press
3 x 8
Accessories
E
Upper Body Volume
- DB Lateral Raise x 12 - Face Pull x 12 - DB Shrug x12 - Banded Neck Isometrics (30s Each Side - Front/Back/Sides) x2
Prep
F
Lower Body Isometric Circuit
Perform as a circuit - Proximal Copenhagen Hold x30s Each Leg - Lunge Isometric Hold x30s Each Leg - Glute Bridge Walk Out x2 x2 - Rest as much as needed between exercises - Rest 1-2mins between sets
Conditioning
A
Off-Feet Steady State Conditioning
Your choice of mode - Assault Bike (Preferable) - Bike - Wattbike - Rower - Versaclimber Low intensity 20 total minutes Keep HR between 130-150bpm
Luke Lewis
Pro Strength & Conditioning Coach Pro Rugby Forwards Coach
Chicago Hounds
Professional MLR Rugby Team
Verified Athlete"Strength & Conditioning / Forwards Coach"
USA Age Grade
National Team
Verified Athlete"Forwards Coach / S&C Coach"
