Prop Forward - Amazon S3Prop+Forward... · that build on each other. In this programme, you’re...

H i g h I n t e n s i t y R u g b y T r a i n i n g – P r o p F o r w a r d

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By Kevin Shattock © 2014, All Rights Reserved


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The Front Rower’s Union (FRU) are a special bunch! Generally, they are the ones talking (the loudest) in the pub after a

game on about an 80 meters try they have just scored (it was really 2 metres from the line and all they had to do was fall over the line).

To be fair to them, front row are unique and special. It is the one

position on the field where you have a consistent and continual one on one confrontation with your opposite number.

You have to be as strong as an Ox, as scrappy as a Terrier, as

cunning as a Fox, as tough as old boots and hard as nails! The High Intensity Rugby Training (H.I.R.T.) we’ll use a

professional and scientific approach to forging your body into the ultimate front rower that can scrum, carry, and tackle effectively.

In this program we’ll be building strength for four different uses:

Isometric contractions (no change in joint angle)being able to hold a strong body position in the scrum, ready for the command to drive forward

Eccentric contractions (muscle lengthens under

tension) absorbing force in the scrum and not allow yourself to be driven backwards

Concentric contraction (muscle shortens under tension) The command is made and you drive your opponent back in the scrum

Dynamic strength and being able to lift your hulking

2nd rows 6ft in the air at lineouts And do all of these things under fatigue and game scenario

pressure.


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The layout of this manual is as follows: first, I’ll give you a brief overview of High Intensity Rugby Training H.I.R.T., second I’ll give you a no-bullshit overview of how to follow the read/follow the programme in this manual, and third I’ll give you the workouts.

High Intensity Rugby Training is what I call the way professional

rugby players train. They use scientific, performance-based training to prepare their bodies for the stresses of rugby and their position.

Generic workouts that most players use might make you look

better, but they have nothing to do with rugby performance. They will not give you explosive power in contact. They will not allow give you the strength to twist your opposite number around in the scrum. Generic workouts are training for training sake, not for rugby.

H.I.R.T. is better than generic workouts for five reasons:

1. Individualized – by emphasizing player choice and addressing strengths and weaknesses of the individual, H.I.R.T. is much more powerful than a generic workout made for the masses.

2. Structured – H.I.R.T. trains you differently in different

parts of your season. By training differently in your off-season, pre-season, and so on, your training can take you much further.

3. Progressive – H.I.R.T. uses meso-cycles (1-4 week cycles)

that build on each other. In this programme, you’re going to strategically combine meso-cycles for mass, strength, and strength-speed to build you into a powerful front row player.

More on meso-cycles in a moment.

4. Specific Exercises – H.I.R.T. handpicks specific exercises

that mimic the stresses your body endures on the rugby field.

5. Specific Tempos – simply being strong isn’t useful for rugby. You need to be powerful. You need to be able to deliver your strength quickly in a scrum, tackle, or at the breakdown.


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By using specific lift tempos, you’re training your muscles to deliver force quickly which you will make you more effective.

In this programme, we’re going to use three meso-cycles. A meso-

cycles is a 1-4 week cycle where you do the same workout sessions that focus on the same component. Here is what we’ll use:

Hypertrophy means adding muscle mass to your frame. The

purpose of this is not to get big just for the sake of getting big. The purpose is to increase the muscle cross sectional area (CSA) so you have more muscle to turn into strength and power later on.

Props need to have an abundance of strength. In this programme

you’ll get the best exercises for building raw strength. But it’s about more than just having the right exercises. To train like a professional, you need to know the right number of sets/reps and lift tempos to get maximum results. We cover all of that in this manual.

Being strong is great, but can you apply that force quickly? Scrums

are won or lost in the front row, in the first half a second after engagement. In other contact situations, when carrying or tacking, it also the player who can deliver their strength the fastest that will win. The ‘power’ meso-cycle is all about taking the strength that you built in meso-cycle 2 and making sure you can deliver it explosively.

Let’s take a quick look at a meso-cycle so you can read them

properly. Here’s a sample meso-cycle for hypertrophy (mass):

Mes

o C

ycl

e #

1 H

yp

ertr

op

hy

Session Exercise Notation Notes

1 Bench

Press 3 x 8 @ 70%

Use a wide grip (wider than shoulder width apart)


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Lat Pull Down

3 x 8 @ 70%

Hands wide, knuckles facing you. Pull the bar down to the top of your sternum

2

Squats 10 x 3 @

90% Full depth

DB Shoulder Press

5 x 5 @ 85% Standard variation

(knuckles facing out)

Lunges 3 x 8EL @

75%

Both knees bend to 90degrees drive back up off the front leg

Push Press 5 x 5 @ 80%

In the far left column, you can see that this is a 1-4 week

period (like all meso-cycles). This particular meso-cycle is for hypertrophy or mass building. Once again, this is typically used in the off-season period but it is entirely up to you.

In the ‘Session’ column, we can see that there are 2 sessions –

these are the amount of workouts pre week for the duration of the meso-cycle. The exercises within that session are to be completed within that session.

The ‘Notation’ column gives you the sets and reps to be

completed for each exercise (this is further explained later). The notes column provides further information (if required) or

coaching cues you may find useful. Think you can now read a meso-cycle chart? Good. Here is

everything else you need to know about reading the workouts: Sessions The programme is split into sessions rather than days. This will

allow you to personalise the sessions to meet your personal schedule and allow rest days when your body needs it. Do all the sessions, not just the ones you enjoy!


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During your season, the sessions you choose will be dependent on

the volume of your practices and the intensity of games you have played that week. For example, if you have played an extremely competitive game on the Saturday, take Sunday as your rest day then Monday may well be a low weight, high volume session. If you had a relatively easy game or only played for 20 minutes as a substitute then you may look to work a more intense session on Monday.

Exercises Most of the exercises in the meso-cycles will be familiar to

athletes. If you need a refresher, or see something you don’t know then check out the video demonstrations that are included in the exercise library.

Notations Prescriptions will be given using the following formula:

Exercise: Sets, Reps @ Intensity (Load) For example:

Squat: 3 x 5 @ 85%

This would be completing a squat for 3 sets of 5 reps at a load of 85% of 1 rep max (1RM).

Weight Prescriptions We’re going to be using percentages to prescribe weights for each

working set. These weights may need to be adjusted for certain individuals for a number of possible reasons. What I would suggest for all level of athletes is the mantra of:

Form over load. In other words, leave your ego at the gym door, technique over

bragging how many KG’s you had on the bar is key. The weight prescribed is a percentage of your 1 repetition

maximum (1RM).


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For example if your 1RM in the squat is 100kg and the

prescription is 5 x 5 @ 80%, you would lift 5 sets of 5 reps at 80kg (80%). Often, the movement is more important than the weight however.

Especially at advanced levels, you may decide to sacrifice some

weight in order to get a better range of motion. Tempo Some notation may include a tempo. Tempo is the speed in which you perform the lift or a certain

aspect of the lift. Tempo is a variable you can manipulate to vary workouts or create conditions in which to focus your attention on specific physiological characteristics. Tempo is usually dictated by four numbers following the exercise prescription/notation.

Here is an example… Squat: 10 x 10 @ 60% 4010 (tempo is

bolded) The first number refers to the eccentric muscle contraction of the

lift. Eccentric is when a muscle lengthens, and this usually occurs when lowering the weight.

The second number is the pause between the eccentric muscle

contraction (lowering the weight) and concentric muscle contraction (lifting the weight).

The third number is the concentric muscle contraction (when the

muscle shortens). This is traditionally when the weight is lifted. The fourth number is the pause between the completion of the

concentric action and beginning of the next repetition. With this in mind, let’s look at our example…

Squat: 10 x 10 @ 60% 4010 This squat, with a 4010 tempo would have you take 4 seconds to

lower the bar (flexing the hip & knee) into the bottom position. With no pause, you then take 1 second to extend the knees and hip back to


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the standing position, and then immediately start the next repetition without a pause. Tempo is absolutely key.

Unloading This term generally refers to the end of a meso-cycle and often

lowers the volume and/or intensity to provide a period of recovery, before progressing to the next meso cycle.

Recovery Quality beats quantity. Rest as you need to. 2 – 3 minutes in between sets is generally a

good starting point. When completing a high volume session or heavy load session the

requirement may increase to 4 – 5 minutes. Bring a stopwatch though, as the time can fly by.

The best you can get is a good night’s sleep. Schedule rest days

when your body needs it. All the meso/micro cycles have recovery factored into them (for example you will very rarely do two body parts on consecutive days) but factor in your technical training and the intensity of those sessions.

Key SA = Single Arm SL = Single Leg EA = Each Arm EH = Each Hand EL = Each Leg ES = Each Side DB = Dumb Bell KB = Kettlebell MB = Med Ball BW = Bodyweight Alt = Alternate Warming Up How you warm up is entirely up to you. I suggest using the R A M

P protocol: R = Raise the heart rate, body and muscular temperature. (2-3 minutes of movement to raise heart rate and get blood

flowing) Example: jogging, biking, rowing


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A = Activate the neuromuscular system, the energy systems and muscle groups you will be using.

(Dynamic stretching routine, movement based skills) Example: Dynamic stretching M = Mobilise the joints and muscles with dynamic movements. Example: Dynamic stretching, foam rolling, exercise specific

movements with a light load (bar only) P = Potentiate means increasing the intensity to get your muscles

ready to workout. Exercise specific movements with light load / warm up set Example: Use a lightly loaded barbell to go through the

movements you’ll be doing Remember that warming up is not meant to look or feel like a real

workout session. You are preparing the body for the stress of your workout, not stressing your body.


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Let’s get started. There are four workout sessions for hypertrophy.

Complete all the sessions, every week. Most players will complete one session per day but if you train twice a day, you can do more than one session per day. Use this meso-cycle for 1-4 weeks and then advance to the “Hypertrophy – Progression 1” sessions for 1-4 weeks. After that, move onto the strength meso-cycle.

How long you use the hypertrophy meso-cycle and progression is

your choice, depending on your personal training goals and/or when you season starts. Both the “Hypertrophy” and “Hypertrophy – Progression 1” meso-cycles can be used for 1-4 weeks which means you should be spending 2-8 weeks gaining mass with hypertrophy.


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Fro

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Cycle

#1

Hyp

ert

rop

hy


1

Back Squat 10 x 3 @ 90% Full depth, control the

movement.

Snatch Grip Shoulder Press

4 x 8 @ 75%

Holding the bar the same width as you would use for Snatch. Press from behind the neck.

DB Alt Shoulder Press

3 x 8 EA @ 75%

Keep the DB High. Start with both DB’s in the air, lower one to the shoulder and back up, repeat with other arm.

2

Incline Bench Press

3 x 8 @ 75%

Bent Over Row

3 x 8 @ 75%

Maintain a strong back position. Hinge at the hips, squeeze shoulder blades together.

DB Flyes 3 x 8 @ 70% Slight elbow flexion, lower

to in line with shoulders.

Feet High Inverted Row

3 x Max @ BW

Chest to bar, keep body in straight line

3

Snatch Pause Deadlift

3 x 8 @ 70%

Wide grip, pull the bar to just below the knee and hold for a count of hold, 1, hold, 2 hold, 3 then finish the movement up to hips

DB Lateral Raise

3 x 8 @ 75% Raise the DB up to

shoulder height.

Lunge (Front) 3 x 8 EL @

70%

Have the bar racked in the front squat position, resting on the anterior deltoids

DB Shoulder Press

3 x 8 @ 75%

Arnold variation. Start with the knuckles facing away from you. As you push up twist the wrists so the knuckles are


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facing you at the top of the lift. Reverse on the lower.

4

Bench Press 10 x 10 @

60% 4010

This session may not seem much with the intensity of 60% but if you use the tempo correctly you should be struggling to complete 10 reps by the 7th or 8th set.

Remember on the lat pull down, it is when the bar is moving away from you that is the eccentric movement.

Lat Pull Down

10 x 10 @ 60% 4010

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1

Romanian Deadlift

4 x 8 @ 75% Keep a neutral spine

position throughout.

DB Front Raise

4 x 8 @ 75% You can alternate arms or

lift both at the same time

DB Step Up 4 x 8 EL @

70%

Have the platform / step at such a height that when your foot is flat (full foot on platform) the axis of your knee is above your axis of the hip

Upright Row Drop Set

3 x 8 x 3 @ 75 / 65 / 55%

Complete 8 reps @75% strip some weight off, complete 8 more reps, strip weight off, complete 8 reps. Rest = 1 set. Complete 3 sets.

2

Drop Press Up

4 x 8 @ BW

The platform you are dropping off should be at shoulder height when you are in the press up position. Drop off the platform control your landing. Lower your chest to an inch off the floor, normal push back up, reset hands on platform.

Chins 3 x Max @

BW

Wide grip knuckles facing you, Chin above bar, full extension at bottom.

Alt DB Bench Press

4 x 8 EA @ 75%

Hold both DB in air. Lower one to chest then back up, repeat with other arm.

SA DB Row 4 x 8 EA @

75%

Keep strong back position, lift DB all the way up to chest, elbow high.


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3

Front Pause Squat

4 x 8 @ 75%

and hold for a count of hold, 1, hold, 2 hold, 3 then finish the movement by standing up.

Barbell Shoulder Press

4 x 8 @ 75%

Deadlift 4 x 8 @ 75% Use hex bar if available

DB Reverse Flyes

4 x 8 @ 75% Maintain strong posture,

back and arms should be doing the work.

4

Incline Bench Press

10 x 10 @ 60% 4010

Bent Over Row

10 x 10 @ 60% 4010

Have a slighter wider grip than shoulder, squeeze the shoulder blades together at the top of the movement.

After you’ve trained for 2-8 weeks with the hypertrophy meso-

cycles, you’re ready to turn that added mass into raw strength. On the next pages, you’ll find our “Strength” meso-cycle and our

“Strength – Progression 1” meso-cycle. Each has four sessions. Again, you have to decide for yourself to spend 1, 2, 3, or 4 weeks on each of these. In total, you’ll spend 2-8 weeks building strength.


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Cycle

#2

Str

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gth


1

Back Squat 5 x 5 @ 85% You should be lifting

HEAVY. The 4th & 5th rep should be a struggle.

DB Shoulder Press

5 x 5 @ 85%

Bulgarian Split Squat

3 x 5 EL @ 85%

Lower the movement until the back knee is just off the floor.

Push Press 5 x 5 @ 85% Emphasise the dip drive,

lower under control.

2

Incline Bench Press

5 x 5 @ 85%

Pull Ups 3 x Max @

BW

Narrow grip, knuckles facing away from you. Chin above bar, full extension at bottom.

SA DB Bench Press

5 x 5 @ 85% Wide stance, control the

posture.

Bent Over Row

5 x 5 @ 85% Maintain strong posture,

the back and arms should be doing the work.

3 Snatch Grip Deadlift

5 x 5 @ 85% Wide grip, back straight,

shoulders above hips, hips above knees


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Barbell Shoulder Press

5 x 5 @ 85%

Lunges (Front)

5 x 5 EL @ 85%

Rack the bar on the anterior deltoids. Keep elbows high.

DB Lateral Raises

3 x 5 @ 85% Slight elbow flexion, raise

DB to shoulder height.

4

Bench Press 5 x 5 @ 85%

Feet High Inverted Row

3 x Max @ BW

Feet should be the same height as the shoulders. Keep body straight.

Feet High Press Ups

3 x Max @ BW

Maintain posture, they should be a straight line with body from shoulders, hip and knee.

SA DB Row 5 x 5 @ 85%

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#2

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1

Deadlift 1 x 5 @ 80% 2 x 4 @ 85% 3 x 3 @ 90% 2 x 4 @ 85% 1 x 5 @ 80%

Pyramid set for all three exercises.

Bench Press

Bent Over Row

2

Judoka Pull Ups

3 x Max @ BW

Use strong material (towels) to wrap over bar and hang from.

Split Squats 5 x 5 EL @

85%

Bend both knees past 90 degrees.

Behind the Neck Press

5 x 5 @ 85%

Farmers Walk

5 x 50m @ 25kg EH

This needs to be a fast walk.

3 Bridging DB


Move to where the shoulders blades are on the edge of the bench.


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Plate Pullovers

3 x 5 @ 25kg

Spiderman Press Ups

3 x Max @ BW

As you lower bring one knee up to the elbow.

SA DB Row 5 x 5 EA @

85%

4

Front Squat 8 x 3 @ 85% Bar across front deltoids,

elbows high keep torso upright throughout.

Jerks 5 x 5 @ 85% Emphasise the dip drive.

Overhead DB Step Up

3 x 5 EL @ 80%

Keep the DB overhead throughout the exercise.

We’ve added mass, turned that mass into strength, and now we need to train our muscles to deliver that strength quickly. The equation for power is strength x speed.

In this section, you’ll find our “Strength-Speed” and “Strength-

Speed – Progression 1” meso-cycles. Again, you should decide to spend 1-4 weeks on each.

This meso cycle emphasises the strength portion of the equation.

You still need to be performing the movements quickly but the load will be 60 - 80%.


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1

Power Clean 5 x 5 @ 60% Technique, technique,

technique

Jerks 5 x 5 @ 60% Pull yourself under the bar,

try not to press out

Clean High Pulls

5 x 3 @ 80% If the bar is going higher

than chest level the load is too light.


5 x 3 @ 85%

Snatch Deadlift

5 x 3 @ 85%

2

SA DB Bench Press

5 x 3 EA @ 60%

DB Chainsaw 5 x 3 EA @

60%

Drive with the legs first then pull up to the shoulder

Incline Bench Press

5 x 3 @ 60%

Pull Ups 3 x Max @

BW

Narrow grip, knuckles facing away from you.

3 Back Squat 5 x 5 @ 85% Superset these exercises.


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Counter movement

jumps 5 x 5 @ BW

On the counter movement jump, place your hand son your hips and perform ¼ squat before driving up. Aim for height.


5 x 5 @ 85% Superset these exercises.

MB Shot Putt 5 x 5 @ 5 – 10kg MB

4

Bench Press 5 x 5 @ 85% Superset these exercises.

Aim to push the MB as high as you can. You need a partner for this one to catch MB then reset.

SA MB Chest Press

5 x 5 @ 5 – 10kg MB

Chins 5 x Max @

BW

Superset these exercises.

MB Catapult 5 x 5 @ 5 – 10kg MB

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1

Power Snatch

5 x 3 @ 60%

Snatch Grip Push Press

5 x 3 @ 60% Emphasise the dip drive,

control the lower.

Snatch Pulls 5 x 3 @ 80%

DB Alt Shoulder Press

5 x 5 EA @ 80%

Back Squat 3 x 5 @ 85% Full range of movement.

2

MB Press Ups

3 x Max @ BW

Start with one hand on a MB, perform a press up, push the MB across the floor to the other hand which goes on the MB, repeat.

Roped Seated Sled

Pull

5 x 20m @ 25kg Sled

In a seated position, pull a weighted sled via a rope using a hand over hand technique.



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DB Reverse Flyes

5 x 5 @ 60%

3

Squat Jumps 5 x 5 @ 60%

Use hex bar if possible. Only go to ¼ squat before driving upwards, height is what you are trying to achieve.

Jerks 5 x 5 @ 60%

Lunges (Front)

5 x 5 EL @ 60%

Power Jerks 5 x 5 @ 60%

Box Jumps 5 x 5 @ BW

Aim for the platform you are jumping onto to be mid-thigh height when you stand next to it.

Postural strength should be completed every session.


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The purpose of these sessions are to supplement your main workouts (hypertrophy, strength, and power) with more dynamic exercises.

It is up to the individual of how they would like to incorporate it

into the session. Some individuals wait until the end of the session and complete all the exercises in one. Some like to complete a postural exercise after each main exercise.

Po

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1

Plank 3 x 30secs

Swiss Ball Crunches

3 x 30secs

Windmills 3 x 10ES

Supermen 3 x 10ES

2

Swiss Ball Obliques

3 x 30secs

Dorsal Raises 3 x 10

V-Sits 3 x 15

Good Mornings 3 x 10

3 KB Side Bends 3 x 10ES


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Hip Raises 3 x 10

Scissors 3 x 30secs

Fire Hydrants 3 x 10ES

Keep the hips and shoulders square

4

Plate Side Touches

3 x 10ES

Waiter Holds 3 x 30secs

Up Down Planks 3 x 30secs

DB Chops 3 x 10ES

Po

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Pro

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n 1


1

Hands Out Plank 3 x 30secs

Knee Up Swiss Ball Rolls

3 x 15

Windmills 3 x 10ES

Supermen 3 x 10ES

2

Swiss Ball Obliques

3 x 30secs

Hyper Extensions 3 x 10

V-Sits 3 x 15


3 Side Plank 3 x 30secs


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This concludes the H.I.R.T. prop forward program.

Seated Med Ball Side Throws

3 x 10ES

Scissors 3 x 30secs

Seated Overhead Plate Holds

3 x 30Secs

4

Plate Side Touches

3 x 10ES

Leg Throw Downs 3 x 30secs

Flutter Kicks 3 x 30secs

Band Chops High to Low

3 x 10ES


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What you have now is a tool that you can use to transform your body into that of an elite prop. By training like a professional with meso-cycles, you will separate yourself from your competition and be a stand out performer on the pitch. This is what will get you noticed and selected for higher honours. I look forward to hearing about your progress and being your coach as you achieve success.

-Kevin Shattock

Po

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1

Barbell Roll Outs 3 x 6

Hanging Leg Raises

3 x 30secs

Windmills 3 x 10ES

Supermen 3 x 10ES

2

MB Drops 3 x 30secs

MB Slams 3 x 10

Rebound Ball or Med Ball Twists

3 x 15ES


3

KB Side Bends 3 x 10ES

Weighted Hip Raises

3 x 6

Swiss Ball Plank 3 x 30secs

Glute Bridge with Leg Raise

3 x 10EL

4

Plate Side Touches

3 x 10ES

Weighted Hyper Extensions

3 x 30secs

Swiss Ball Pikes 3 x 6

Barbell Pivots 3 x 6ES

Date post:	02-Jun-2020
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