Front Row Scrum Strength

Program Type: Strength Training

Length: 4 weeks

Frequency: 3 days per week

As it is structured for 3 days per week, this plan works perfectly alongside in-season team training and games.

Front Row Scrum Strength is a 4-week program specifically designed for props and hookers aiming to dominate the scrum. The plan focuses on building lower-body drive, upper-body strength, and core stability — all essential for powerful, controlled scrummaging.

Through targeted compound lifts, scrummage-specific drills, and functional strength exercises, athletes will develop the ability to generate force, maintain body position under pressure, and support teammates in the set piece. The program also reinforces posture, stability, and endurance to sustain repeated scrums across a match.

Designed to complement weekly on-field training and games, this plan ensures front-row players can increase scrummaging effectiveness without compromising match-day performance. By the end, props and hookers will be stronger, more powerful, and more confident in every scrum and contact scenario.

Plan Structure

The plan is structured to gradually increase intensity and complexity over the four weeks, allowing for optimal adaptation and performance gains.

1. Week 1: Introduction to foundational strength exercises, focusing on form and technique.
2. Week 2: Increased intensity with added resistance and volume to build strength.
3. Week 3: Introduction of power-based movements to enhance explosiveness.
4. Week 4: Peak week focusing on maximizing strength and power output.

The plan includes 2 types of sessions:

1. Strength Building Sessions
2. Power Development Sessions