Workout plan for prop or second row rugby player?

Question

Hey,

I am 20 years old, 6'0 and about 215lbs. I spend the fall semester studying abroad in Ireland and I played on the college's rugby team as both loose-head prop and second row. However, there was not really any training going on, (we practiced once a week, although we were undefeated) and I am out of shape completely. I want to join my college's team back here in the states, but I know I will need to gain more muscle, as well as endurance and speed, because the gain is different here compared to Europe. But I'm lost on what I should do to accomplish this...can anyone help me with ideas on what to do??

Answer 1

in order to compete with the european standard of rugby i would recommend that you work on your leg power for scrums, lineouts and loose and concentate on your core for the same reasons, arm power is all very good too but as a second row leg and core strength is more important.