The Dominating Prop

Program Type: General 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, 

About the Plan

The Dominating Prop is designed to forge front-row powerhouses - combining raw strength, mass, and functional mobility for modern rugby. This 4-week program focuses on building the lower-body and upper-body strength required to dominate scrums, mauls, and close-contact collisions, while also improving movement and effectiveness around the field.

Through heavy compound lifts, core stabilization exercises, and scrummage-specific drills, athletes will develop the brute force needed to control set pieces, the endurance to sustain repeated contact, and the agility to contribute in open play.

By the end of the program, props will be stronger, more explosive, and more confident both in the scrum and across the park — able to impose themselves physically while maintaining mobility and performance throughout the match.

Plan Structure

The plan is divided into four weeks, each with a specific focus to enhance your physical performance:

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 muscle strength.
3. Week 3: Introduction of conditioning elements to improve cardiovascular endurance alongside strength.
4. Week 4: Peak week with a combination of strength and conditioning for optimal performance.