Rugby Front row domination in 6 weeks

Ignatius Strength & Performance

Rugby
Coach
Naat (Ignatius) Loubser

Get ready to unleash your inner powerhouse with our 6-Week Intermediate Program designed to transform you into the undisputed king of the front row! 💪🏉

🔥 Primary Focus: Strength and Power

💨 Secondary Focus: Speed & Movement Skill

Front row dominance requires immense strength and power – the kind that sets you apart as the powerhouse of the squad! 🏋️‍♂️ Front rowers should be the epitome of strength, and with this program, we've got your back. Do not let your opponent get the upper hand again!

But that's not all! Size matters, and so does acceleration, handling, and movement skills. It's time to level up your game! 🚀💪

This program is tailor-made to skyrocket your maximum strength and power, propelling you towards the ultimate goal of a 2-2.5x Bodyweight 1 Rep Max Squat and Deadlift. 🏋️‍♂️✨ Plus, enjoy the added perks of unmatched power and speed to dominate scrums, tackles, breakdowns, and carries like never before! 🏉💥

Are you ready to redefine front row excellence? Let's crush those goals and become the force to be reckoned with on the field! 🌟 #FrontRowDominance #PowerUpProgram

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Maximum Strength
Strength forms the cornerstone of numerous physical attributes, particularly for those in the front row. The front row is expected to embody unparalleled strength and physical dominance within the rugby team. Strive to uphold this image and assert your dominance in scrums, lineouts, tackles, and carries.
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Increased Power
Power is the capability to apply force or strength physically, commonly linked to athleticism or muscular prowess. It typically involves the capacity to generate substantial force over a brief period, serving as a crucial element for establishing dominance in scrums, collisions, line-outs, and maneuvering in open space. Increase your power and leave your competition in the dust!
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Movement skill
Front rowers are known to be the biggest strongest guys in the team. That being said their mobility is usually a lacking component. Improve your movement skill and velocity so you can dominate when they least expect it!
Features
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Programming 5 days per week
Gym based strength program 4 days a week combined with speed/acceleration and movement sessions for 6-7 sessions a week.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through the TrainHeroic app
Sweating over a lifeless PDF is so last year the program executed through the TrainHeroic app with videos and full program guidance
Equipment
Required
Barbell // Weight Plates // Squat rack / Power rack / Half rack // Bench // Dumbbells // Swiss ball / Physio ball
Recommended
Bumper plates // Lifting platform // VBT (Velocity based training) tool. Metric VBT app on iOS free v
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1 Front row domination

A

Hang Clean Jump Shrug

4 x 4 @ 85 %

B

Back Squat

5 x 5 @ 75 %

C

Partner Nordic Hamstring Curl

4 x 6

D

Single leg Bent knee calve raise

3 x 15 @ 0 kg

E

Wrestlers bridge iso hold

5 x 10 @ 0 kg

Monday
Week 1 Day 2 Domination

A

Push Press

4 x 4 @ 70 %

B

Bent Over Row

4 x 4 @ 75 %

C

Bench Press

4 x 4 @ 70 %

D1

Pull-Up

@ 0 kg

D2

Zottman Curls

3 x 12 @ 2

Tuesday
Week 1 Day 3 Recovery movement

A1

Spider Crawls

3 x 15

A2

Lizard Crawl

3 x 15

A3

Stability Bear Crawl in All Directions

3 x 20

A4

Crab Walk

3 x 10

A5

Tiger Crawls

3 x 15

Tuesday
Week 1 Day 3

A

Walk

1 x 2400

Wednesday
Week 1 Day 4 Core Domination

A

Deadlift

5 x 5 @ 70 %

B

One-Arm DB Bench Press

4 x 5 @ 8

C

1-Arm DB Row

4 x 5 @ 8

D1

Physioball Leg Curl

3 x 15

D2

Reverse Nordic curl

3 x 6

D3

Lu Raises

3 x 15 @ 22.05 kg

D4

Standing roll out

3 x 5

Thursday
Week 1 Day 5 Dominating speed

A

Belly Sprint

3 x 2 @ 20

B

Sprint

4 x 10 @ 10

C

2 Point Stance to Sprint

2 x 5 @ 10

D

Broad Jump to Sprint

5 x 20

Thursday
Week 1 Day 5

A1

Spider Crawls

3 x 15

A2

Lizard Crawl

3 x 15

A3

Stability Bear Crawl in All Directions

3 x 20

A4

Crab Walk

3 x 10

A5

Tiger Crawls

3 x 15

Coach
coach-avatar Naat (Ignatius) Loubser

Naat, a veteran Strength & Conditioning specialist since 1995, currently Head S&C at University of Pretoria. Renowned for guiding Tuks rugby teams to 5 Varsity cup victories. Worked with 28 Olympic medalists, led SA rowing for 16 years, and excelled in diverse elite sports. SFG 1 and VBT certified, he's a key figure at the High Performance Centre, solidifying his status as a top professional.

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Unleash your potential!

The front row is where battles are won, and you are the heartbeat of that victory. Don't settle for mediocrity. Let's sculpt you into the formidable force your team needs. Your journey to front row dominance begins now. Click the link, commit to greatness.

Get Rugby Front row domination in 6 weeks
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FAQs
I am a beginner in strength training, is this program suited for me?
No this program is not suited for beginners. I would suggest you have at least 1-2 years of good strength training under the belt and is proficient in Power clean, Squat, Deadlift and bench press type lifts.
How heavy should I go on the exercises?
Al the exercises have an indication in the prescription on how heavy you should go. We mostly use % of 1 rep max if you know what those numbers are as well as the RIR (reps in reserve) methods to prescribe.
What is a front row in rugby?
The front row in rugby consists of props (1 & 3) and a hooker (2), they are at the front of the scrum, hence front row. An front row player has exceptional strength, possessing a large and robust build. Speed, skill, and agility are not their primary attributes, they gain recognition rugby community
Do I have to be a front row rugby player to do the program?
Not at all. If you want to become stronger, more powerful and have better movement ability you can do this program as well.
Is this a sport specific program?
There are no Rugby specific drills in the program, it is geared towards making you stronger, powerful and faster player.
What part of the season is the best to do this program?
Depending on what club or school you are at and what their program entails you can probably do this program in the off-season (when you have no games and no rugby specific training sessions) or in pre-season if your club or school doesn't have an tough or stringent strength & conditioning program.
Rugby Front row domination in 6 weeks