Ignore the foolish answer re Burger King. Playing as a rugby (I assume union here) prop means that you have to be amazingly strong, have enough stamina to get around the pitch quickly enough to help out the girlie backs when they get into trouble, develop scrummage and lineout lifting technique as well as have the soft hands to provide another option in the line. You need to mix up your cardio with running sprints followed by jogging (fartlekking) and occasional long runs plus swimming, rowing and cycling to keep yourself both fit and able to run hard to the line. Try 5x5 workouts as per Ken Starr and the Stronglifts website. This is a sample for 3-4x per week alternating: Workout A: Squat 5x5 Bench 5x5 Bent over row 5x5 Workout B: Squat 5x5 Overhead Press 5x5 Deadlift 1x5 Ignore all comments re props not being fit. The best (thinking Carl Hayman and Thomas Domingo to think of my two favourites of recent years) are mega fit, have great hands and all round skills so make sure that you get mentored by an older prop who knows what your demanding position requires but also train with the other guys to improve your ball skills. Above all enjoy it! Rugby is a great sport for all sorts. I've played it enough...
Put your shorts and T shirt on and head on down to Burger King.
