Ironback

Rugby-ready strength tooling

Exercise catalogue

Dense lifting reference — cues stay technical, prescriptions stay verbatim.

Programme sectionFind exercises

Primary Scrum Force Exercises

5

Trap Bar Deadlift

4-6 sets × 3-5 reps • Heavy

Front Squat

4-5 sets × 4-6 reps

Safety Bar Box Squat

Hip driveLow-body positioning

Heavy Sled Push

10-20m • 6-10 rounds • Heavy grind

Scrum Machine Isometrics

Specific joint angle force productionPressure transfer

Trunk and Force Transfer Training

5

Zercher Carry

20-40m • Heavy

Heavy Farmer Carry

Total body stiffnessGrip strength

Copenhagen Plank

Adductor strengthPelvic control

Weighted Deadbug

Anti-extension core controlBrace integrity

Landmine Rotation

Rotational force absorptionBind stability

Neck and Upper Back Resilience

4

Wrestler Bridges

Neck loading tolerance

Banded Neck Isometrics

20-30 seconds

Shrugs and Trap 3 Raises

Neck supportScapular integrity

Seal Rows

Binding powerThoracic endurance

Explosive Power Development

4

Hang Cleans

Triple extensionHip explosion

Box Jumps

Elastic explosiveness

Broad Jumps

Horizontal explosiveness

Medicine Ball Chest Drives

Explosive scrum intentUpper body projection

Injury mitigation

Recovery lanes

Priority zones

AdductorsNeckCalvesThoracic mobilityHip internal rotation

Weekly exposures

Copenhagen Planks
Tibialis Raises
Calf Isometrics
Thoracic Rotation Mobility
Hip Internal Rotation Drills