Rugby prop workouts for explosive power

What makes a rugby prop

Props are the powerhouse of the scrum, driving the pack forward with raw strength. They anchor the front row, absorbing and delivering force. Their role demands intense physicality to dominate opponents.

Why props need specific training

Scrummaging requires leg and core strength for explosive pushes, while tackling needs upper-body power. Props play up to 80 minutes, per World Rugby data, needing endurance alongside strength. Position-specific workouts target these demands for peak performance.

5 key exercises for props

These exercises build the power and stability props need to excel. Rugby prop workout:

• Barbell squats: Strengthen legs for scrummaging. Do 4 sets of 6–8 reps at 75–85% of your max.

• Deadlifts: Bolster posterior chain for stability. Perform 3 sets of 5 reps with heavy weights.

• Bench press: Boost upper-body power for tackles. Aim for 4 sets of 6 reps at 70–80% of your max.

• Sled pushes: Mimic scrum explosiveness. Push for 20 metres, 5 sets, with 90 seconds rest.

• Core planks: Enhance core stability for scrums. Hold for 60 seconds, 3 sets, with controlled breathing.

How CURVA builds rugby prop workouts

Our app builds custom plans for props, factoring in your playing style, season, and injury history. With video-guided exercises, progress tracking, and a Mobility Hub for prehab, CURVA ensures you train smarter. Download CURVA to dominate the scrum.