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Question
Hi Nick,

    I'm a 22 year old player currently living in Japan after recently graduating from university in America.  Unfortunately, there isn't much rugby to be played at my current location, as I'm in a small rural town without ex-pat rugby teams like Tokyo or Osaka would have.

    I'll most likely be returning to the U.S. in about 7 months time, and when I get back I'd like to try and play for a Division 1 or even Super League team.  In college I was a prop, but I've dropped from about 270lbs then to 240lbs now, at 6'3" height.  I'm not sure if this is big enough to play prop at a high level, and I've been considering moving to another position such as 8 man.  I would say my main strenghts are strenght, power running ability, ball handling skill, and agility for someone my size.  My main weakness is probably flat out speed.    

  My question is, what position do you think would be best for a player at my current size on a competitive men's rugby team, and what should I do in terms of training to prepare for that position until my return?  Should I try and train harder for strength and be an undersized prop, or train harder for speed and work towards switching to a traditionally smaller position?  Thanks!  

Answer
Hello Brett,

I really think you should stay at prop. To play 8 man in the modern game you need speed. Keep in mind 240 is not undersized. One of the top ranked loose head props in the world right now is Australian Ben Robinson. He is just under 240.

This is not some exception to the rule either. Also you are 22 top props only just start coming into their peak in their late 20's and typically peak at 30 - 34.

I suggest working on power and strength not so much weight 240 - 260 is fine. Eat well and healthy and rest well. Maintian a good core work out and flexabiity.

See if you can work with a gym / professional trainer. I am sure it is hard in Japan but give it a go.

Do not worry too much about cardio like long runs. Keep your work outs to either power and strength building or explosive training like short sprinting and explosive circuit training. Look up some of the new work outs that are coming out of the MMA and Jujitsu world.

Also study technique a lot. More and more it is technique that will count. As a taller prop you will need to be flexable and have perfect technique. Study the game. Take a professional approach, set goals and work at your training.

Here are some good links for you:

Scrummaging:

http://www.coachingrugby.com/rugby/coaching/unitskills/scrum/buildingthescrum.ht...

http://www.usarugby.org/media/EDocs/scrum.pdf

http://www.texasyouthrugby.com/download/748/docs/Building_the_scrum.pdf

Also there are some great pointers on UTube. If you go to UTube and search using the key words: "building the scrum" you will find a great set of videos about scrum technique originally from www.rugbydevelopment.com Get the whole team to view them.

Keep looking on Utube for video by Mike Cron and other professional coaches about scrum technique.