Prop Strong

(6 customer reviews)



Prop Strong is a 12 week strength training program for the front row.

It was created by Scrum Strong founder Sam Needs, and it has combined his professional rugby strength training experiences, along with his own exercise and sports science background into an easy to follow and highly effective strength training program.

The program is split in 3 x 4-week phases, ideal for a preseason, and has 3 sessions per week.

Every session follows the same structure:

  • 1 x major lift
  • 4 x primary lifts
  • 3 x position-specific accessory movements

Prop Strong is not individualised specifically for you, but rather is an effective template to follow if you don’t have the luxury of a strength coach. This program will make you stronger to play in the front row.

Prop Strong is delivered straight to your inbox as a downloadable PDF.


6 reviews for Prop Strong

  1. Mick Coffey

    Once again another quality product from Scrum Strong.Plain language that explains everything and removes any grey area.Resources such as these are few and far between,allowing players of all levels and ages access to top shelf knowledge.Fantastic value,keep up the great work.

  2. Jonathon M.

    This is a great program, I’m onto my second week of it and have no regrets. Its introduced me to a number of new exercises that are already helping me improve during matches and in general fitness.

  3. Jake Harrison

    I’m only a couple of weeks into the program and loving it. I workout in a home gym so I have had to edit a few parts but all up its a great way to put some prop specific direction into my barbell workouts. Thanks!

  4. Kieren L.

    Great program for an advanced level. Easy to understand and beneficial exercises.

  5. Derek Clark

  6. Thomas N.

    This has been a helpful guide so far.

Add a review

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

You may also like…