The Method
Strength thatshows up at 80.
Three phases move you from raw mass to usable force to repeat-effort power — periodised so you peak when the match demands it, not before.
The arc
Twelve weeks from mass to match-ready.
One block, three phases. Load rises then sharpens so you peak on time — not in preseason.
Build
Weeks 1–4
Structural mass and tissue that survives contact.
Convert
Weeks 5–8
Max-strength waves that turn mass into raw force.
Express
Weeks 9–12
Power and repeat-effort work primed for 80 minutes.
Principles
A method you can repeat every week.
Choose one, commit
Every slot offers options. Pick the movement that fits your kit and keep it for the block — consistency beats variety.
Periodised, not random
Loading waves from accumulation to peak so strength converts to power when the season demands it.
Deload on purpose
Back off every fourth week. Keep the movements, drop the load — that is where adaptation banks.
Mobility runs alongside
The scrum mobility routine sits beside the lifting so the positions you train are the positions you own.
On the paddock
Where the work shows up.
Gym, field and machine — the same shapes, drilled until they hold under a live shove.
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.
Membership
Ready to put in the work?
Full access to every Ironback programme the day you join. Cancel anytime.