Proptology

Question
Hey Man i play prop in australia and i'm pretty good atleast i think i am, i'm about 6 foot 1 and 16 years old thing si am unsure of is the weight that i should be carrying, i'm anywhere in between 112kgs to 118kgs but i'm not overly fat a matter of fact i look thinner but i've gained about 5 kilos this is probably on account of thge gym work i've been doing of recent. another thing what should i be focusing my trainging on, legs or upper body i know the importance of both but i want to concentrate more on one or the other please help meeeeee

Answer
G'day Cal.

Mate, you're huge at 112kgs or 118. Look at the weights of the best professional props and they measure at about 115kg if you average it out. You will not stop growing until you are about 19 and a prop usually does not peek until the age of 28 so just stay injury free, train smart and keep the fat off and you will be tipping 125kg by the time you are 25!

Size is not your issue. Focus your gym work on overall strength and endurance. LOTS of core work!!!!!

LOTS of core work!!!!!

LOTS of core work!!!!!

LOTS of core work!!!!!

LOTS of core work!!!!!

LOTS of core work!!!!!

After that look at doing quality technique in deep squats, power cleans, clean and push, dead lift, leg press.

Also work the back: seated row,  1 arm bent over row, pull ups.

Get a proper trainer. Not a meat head, if you want to take your rugby to a high level treat getting a train like interviewing someone for a job. Interview at least 3. Ask for a simple run down of their training ideas. They should offer 1 free session to allow you to get the idea of their training ability. Let them know you are shopping trainers and that you're serious about picking the right trainer for you.

After looking at each on and making sure you like their ability take into consideration the personality. You do not want an easy trainer who will not push you but you also want a trainer who will not injure you with poor technique and over training.

Look to boxing in the off season for speed and agility, work in sprint training too.

Also do not forget ball skills and the need to hone your scrum technique: see this link

http://www.sru.org.sg/courses/the_scrum_mattryan.pdf

http://www.myoquip.com.au/Scrum_equal_joint_article.htm

http://www.rugbysmart.co.nz


http://www.rugbycoach.com/club/player/scrum.htm