I- BACK SQUAT:
The “king of exercises”, when done correctly. The squat develops leg and trunk strength, important in the scrum and collisions during a game. Improved leg strength can also transfer to better acceleration and aid in developing horizontal force via the use of sleds.
II- HANG CLEAN:
This develops the power to move big weights quickly. It trains the player to rapidly extend the hips, a movement that’s essential in jumping and contact situations.
III- BENCH PRESS:
This develops upper body pushing strength. Pushing is useful in handing off opponents and getting up from the ground quickly. Variations using bands, chains, and a Smith machine throw can be used to develop different aspects of the strength-power continuum.
IV- ROMANIAN DEADLIFT:
This develops the antagonist muscles to the squat and also helps prepare the body for the hip extension of the hang clean. If the lower back is fatigued during the season, i.e. through scrummaging, then a specific hamstring exercise like the Nordic should be used.
V- WEIGHTED PULL-UP:
Along with prone rows, these are used to develop upper body pulling strength and the musculature of the upper back.
Good assistance exercises include single-leg squats, lunges,
plank variations, and rotational trunk exercises.
