Leg Strength

[LUCAS]

Does anyone know/have any good tips/exercises/ideas for developing leg strength for eg. pushing in a scrum/maul. Im 179cm and weigh aroung 78kg. Ive just turned 15. My current leg workout is:

Leg Press: warmup- 2x12 @ 80kg

Sets- 5x12 @160/170/180/170/160kg

Squats: 3x8-10 @95kg

Calf Raises- 4x15 @80+kg

Lying Hamstring Curls- 3x12 @50kg

Single Leg Squats- 4x8each leg @20kg (2x10kg dumbells)

I also do back on the same day but cant be bothered adding it in.

Just got back into training and any comments appreciated.

Cheers

[mike27]

do a 5x5 program for legs for 2-3months

go heavy as on standing calf raise 5-6reps

then on seated calf raise do 15-20reps

try all different feet positions on the leg press and leg extension.

feet close

feet wide

duck squat high and wide

toes turned in

toes turned out

[Beowulf]

In addition to the weights work you could try putting the break on on your car and driving against it

[soundsgood]

Front facing Hack Squat is pretty close to simulating the real world action. Also I think Power cleans would be beneficial.

[steak]

more scrumaging. :nod:

HASD - heavy ass sled drags

[mike27]

throw in some plyometrics for some power

[red machine]

Front facing Hack Squat is pretty close to simulating the real world action. Also I think Power cleans would be beneficial.

yeah the front facing hacks are def gold for rugby conditioning closest to the real thing, you can even do the same kind of movement on some leg press machines, by putting ur shoulder against the foot plate, un rack it, squat dwn and fire up works mean, just alt sides, just keep reps low and explosive speed.