Back Row Workout: 16 Week Programme

BY graeme · Saturday Feb 28, 2015

In this manual, elite rugby performance specialist Kevin Shattock provides back rowers with a step-by-step programme based on strength & conditioning science to unleash elite performance on the rugby pitch by targeting the specific muscle groups that are key for flankers and number eights, with exercises that mimic the stress and high intensity of a rugby match.

Back Row

Explosive scrum engagements

Be leaner and get around the pitch

Bigger carries around the fringes

Great Tries

2 WEEKS AGO

Fans in awe as Joyce finishes ‘impossible’ solo try
5 WEEKS AGO

WATCH: Outlandish Jacob Stockdale finish is truly world class
5 WEEKS AGO

Ulster denied THE GREATEST URC try you will ever see!
6 WEEKS AGO

Incredible Capuozzo break sets Dupont up for hatrick on return
6 WEEKS AGO

Fans praise 'Dom Perignon Rugby' as Irish players prepare for final match of South African tour

View All

Big Hits & Dirty Play

1 WEEK AGO

Ireland 'steal' Argentina's opening try as debate rages
2 WEEKS AGO

WATCH: The biggest hit from week one of the Autumn Nations Series
6 WEEKS AGO

'Cheap shot' from Leicester Tigers vs Northampton Saints causing a stir online
6 WEEKS AGO

Wild moment leads to all in brawl during Welsh derby between Cardiff and Scarlets
8 WEEKS AGO

South African school boy makes the greatest tackle ever

View All

See It To Believe It

2 WEEKS AGO

Fans in awe as Joyce finishes ‘impossible’ solo try
5 WEEKS AGO

Insane moment as french backrow waves off medic and smokes Ange Capuozzo
5 WEEKS AGO

Incredible drop goal helps break 25-match losing streak
6 WEEKS AGO

Leinster fly half delivers insane 50:22 after being given start for Emerging Ireland
6 WEEKS AGO

French scrumhalf drills perfect shot at goal under outrageous circumstances

View All

Funnies

2 WEEKS AGO

“Put that in the book” - Rieko Ioane’s explosive post reignites feud with Sexton
3 WEEKS AGO

Mischievous Marcus Smith spotted engaging in the dark arts during All Blacks match
5 WEEKS AGO

Jonny Sexton: 'Fondest memory of the Heineken Cup in 2011?' - 'Gordon D'Arcy's bar' and 'Coppers'
6 WEEKS AGO

Watch: Mike Haley's post match interaction with RG Snyman leaves no doubt about where Munster players stand
6 WEEKS AGO

The rugby guy and Mack Hansen drop an all time BANGER with latest video

View All

Amateur

97 WEEKS AGO

You Won’t See Many Better Than This Silky-Smooth Try From Llandovery RFC
98 WEEKS AGO

Incredible Scenes As Caldy RFC Hand Ealing First Championship Defeat Of The Season
121 WEEKS AGO

Dubious Score Decides Result Of Rugby's Biggest Schools Fixture
121 WEEKS AGO

Incredible Scenes At School Boys Rugby Match
121 WEEKS AGO

The Next Dominant Backrow?

View All

Player Features

1 DAY AGO

'Eligible for England' - Fans react to South African star's contract announcement
4 DAYS AGO

The 19-year-old named the 'future' of English rugby after win against Australia A
1 WEEK AGO

Anthony Watson exclusive: 'I wouldn't be surprised if England win'
2 WEEKS AGO

It’s a 9.5/10 for Joseph-Aukuso Sua’ali’i
2 WEEKS AGO

“Put that in the book” - Rieko Ioane’s explosive post reignites feud with Sexton

View All

Back Row Workout: 16 Week Programme

Related Articles

Scrum Half Workout: 16 Week Programme

Prop Forward Workout: 16 Week Programme

Hooker Workout: 16 Week Programme

Trending

Missed footage shows 'hands thrown' during France vs All Black match

Felipe Contepomi gives thoughts on the future of Irish 'wonderkid'

The 19-year-old named the 'future' of English rugby after win against Australia A

Debate rages following Springbok flyhalf Manie Libbok's pursuit of penalty

Former Wallaby coach arrested and charged with 26 counts of sexual abuse and assault

Great Tries

Fans in awe as Joyce finishes ‘impossible’ solo try

WATCH: Outlandish Jacob Stockdale finish is truly world class

Ulster denied THE GREATEST URC try you will ever see!

Incredible Capuozzo break sets Dupont up for hatrick on return

Fans praise 'Dom Perignon Rugby' as Irish players prepare for final match of South African tour

Big Hits & Dirty Play

Ireland 'steal' Argentina's opening try as debate rages

WATCH: The biggest hit from week one of the Autumn Nations Series

'Cheap shot' from Leicester Tigers vs Northampton Saints causing a stir online

Wild moment leads to all in brawl during Welsh derby between Cardiff and Scarlets

South African school boy makes the greatest tackle ever

See It To Believe It

Fans in awe as Joyce finishes ‘impossible’ solo try

Insane moment as french backrow waves off medic and smokes Ange Capuozzo

Incredible drop goal helps break 25-match losing streak

Leinster fly half delivers insane 50:22 after being given start for Emerging Ireland

French scrumhalf drills perfect shot at goal under outrageous circumstances

Funnies

“Put that in the book” - Rieko Ioane’s explosive post reignites feud with Sexton

Mischievous Marcus Smith spotted engaging in the dark arts during All Blacks match

Jonny Sexton: 'Fondest memory of the Heineken Cup in 2011?' - 'Gordon D'Arcy's bar' and 'Coppers'

Watch: Mike Haley's post match interaction with RG Snyman leaves no doubt about where Munster players stand

The rugby guy and Mack Hansen drop an all time BANGER with latest video

Amateur

You Won’t See Many Better Than This Silky-Smooth Try From Llandovery RFC

Incredible Scenes As Caldy RFC Hand Ealing First Championship Defeat Of The Season

Dubious Score Decides Result Of Rugby's Biggest Schools Fixture

Incredible Scenes At School Boys Rugby Match

The Next Dominant Backrow?

Player Features

'Eligible for England' - Fans react to South African star's contract announcement

The 19-year-old named the 'future' of English rugby after win against Australia A

Anthony Watson exclusive: 'I wouldn't be surprised if England win'

It’s a 9.5/10 for Joseph-Aukuso Sua’ali’i

“Put that in the book” - Rieko Ioane’s explosive post reignites feud with Sexton

Sign In

Thank you for registering

Register

Register now for RugbyDump commenting & enewsletter.