The Programme
Built for thetight exchanges.
Ironback is a complete training system for rugby forwards — drills, strength, mobility and durability work that turn effort in the gym into metres on the park.
What you get
Field or gym
Build, convert, express — periodised.
Repeat-effort work for the full match.
Coached by Owen Franks himself.
Four pillars
Everything a forward needs, in one plan.
Scrum Drills for Field and Gym
The core of the programme. 7 drills with video demonstrations.
Scrum Mastery Strength
In-season and preseason plans with periodisation.
Scrum Mastery Mobility
30-minute mobility routine for scrum position.
Core · Grip · Neck
Scrum stiffness, bind strength, and neck durability.
Seven scrum drills
The core of the programme, on video.
Every drill is demonstrated on film with the prescription and coaching cues — so you copy the shape, not just the words.
Yielding Isometric Push in Optimal Scrum Power Position
Hold an optimal scrum power position and yield against the resistance. Explain the bi-articular line so leg drive runs cleanly from foot to shoulder.
3 sets of 15 secondsSink and Drive Catch Feet Up
Start in the scrum power position, drive forward through hips, glutes and legs, then aggressively catch your feet up back into the power position.
3–5 reps, 3 setsStep Back to Go Forward (Counter Shove)
Start in a shorter than normal scrum position. Adjust the feet back to the power position, then aggressively drive forward and catch the feet up — countering the shove.
3 reps, 3 setsScrum March
From the scrum power position, slowly build tension and walk the machine or opposition backwards. Keep catching your feet up whenever your leg position gets too long.
5 metres, 3 setsSideways
Set three different colour cones. Start with your chest over the middle cone; your opposite calls which cone you move to. Follow while holding good scrum position and leg angles.
3 colour cones — reactive, 1v1 onlySee Saw
Start in a shorter than normal scrum position and push through to a long scrum position while your partner resists, and vice versa. Great for scrummaging leg strength.
8 reps eachIron Wheel Banded Feet Catch Up Drill
Attach two bands to a fixed object (squat rack) and place them around the handles. Extend to almost max tension, then from scrum position drive forward and catch your feet up. Step back and repeat.
5 reps, 3 setsQuality over quantity — if posture, height or trunk tension breaks down, stop the set.
A week in the plan
Built to sit around club training.
Three to four focused sessions, spaced so you turn up to match day fresh and firing.
Strength
Lower + scrum primer
Scrum drills
Field session on video
Mobility
Scrum-position flow
Strength
Upper + core/grip/neck
Rest
Recover and refuel
Match
Put it on the park
Rest
Active recovery
Before you join
Everything you need to know.
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.