Earn thehard metres.
Matches are won in the tight exchanges. Ironback programmes the strength, power and engine that let forwards go again — and again — when everyone else fades.
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Your week, sorted
Know exactly what workout to do, every day.
Every day has a job. Strength, scrum drills, mobility or recovery — each session mapped around your club training, so you open the app and just train. No guesswork, no wasted sessions.
By the numbers
Field or gym
Build, convert, express — periodised.
Repeat-effort work for the full match.
Coached by Owen Franks himself.
Across the game
Trusted from Super Rugby to community clubs.
Franchises, provinces and local sides — forwards at every level use Ironback to own the tight exchanges.
What's inside
A complete system, not a list of workouts.
Drills, strength, mobility and durability — each piece built to make a forward harder to move, for longer.
Scrum drills
Every drill, filmed from the front row.
The heart of the programme. Seven scrum drills for the field and the gym, each demonstrated on video so you copy the shape, not just the words.
- Yielding isometric holds in the power position
- Sink-and-drive with a sharp feet catch-up
- Counter-shove and scrum-march progressions
Periodised strength
Strength that peaks when the season does.
In-season and preseason blocks move you through accumulation, conversion and peaking — so raw mass becomes usable force exactly when the fixtures matter.
- Preseason build blocks for structural mass
- In-season maintenance without burning out
- Loading waves mapped to the match calendar
Mobility & durability
Own the positions you scrummage in.
A dedicated mobility routine plus core, grip and neck work keeps the body bulletproof in the positions the scrum demands, week after week.
- Scrum-specific mobility flow
- Neck durability for safe engagement
- Grip and bracing for the tight exchanges
The coaches
Cues from the people who've done it at the top.
Ironback isn't generic programming. It's the detail of a Test front-rower and a leading forwards coach, written down.
Scrum Mastery
Owen Franks
108-Test All Black prop. Owen brings two decades of front-row craft to every cue — the detail that separates a scrum that holds from one that goes forward.
Forwards & conditioning
Jason Ryan
One of the most respected forwards coaches in the game, Jason shapes the strength and conditioning side so the work in the gym shows up on the park.
On the paddock
Where the work shows up.
Gym, field and machine — the same shapes, drilled until they hold under a live shove.
From the pack
Forwards who put it on the park.
Questions
The things forwards ask first.
No. Every drill lists its options — from the Rig and Sharpener down to bands and a live partner — so you can train the same shapes with the kit you already have.
Membership
Train like a Test forward.
Full access to every Ironback programme the day you join. Cancel anytime.