Table 2.

Outline of the neck strengthening intervention program.

Week(s)	Name of Exercises		Program Parameters (Frequency, Sets x Reps, Loading)
1	PRE-SEASON PHASE: All Players (N=27) 1) Isometric cable hold - neck flexion 2) Isometric cable hold - neck extension 3) Isometric cable hold - right and left lateral flexion		2 sessions/week, 2 sets x 12 reps, 70% 1RM
2	Same as Week 1		2 sessions/week, 3 sets x 10 reps, 70% 1RM
3	Same as Week 1		2 sessions/week, 3 sets x 8 reps, 70% 1RM
4	Same as Week 1		2 sessions/week, 2 sets x 12 reps, 70% 1RM
5	Same as Week 1		2-3 sessions/week, 3 sets x 4-6 reps, Max. weight for reps
6-13	PRE-SEASON PHASE: Non-Front Row Players 1) Isometric cable hold - 45 degree neck flexion left and right 2) Isometric cable hold - bent over cable extension 3) Isometric cable hold - bent over lateral flexion		2 sessions/week, 3 sets x 6-8 reps, 70% 1RM
6-13	PRE -SEASON PHASE: Front Row Players Only 1) Tight Head Prop Isometric cable hold – bent over right lateral neck flexion with right shoulder/pectoral fly 2) Loose Head Prop Isometric cable hold – bent over lateral neck flexion with shoulder latissimus dorsi pull-down 3) Scrum truck simulation with external force applied to lateral neck flexors and extensors		2 sessions/week, 3 sets x 6-8 reps, 70% 1RM 2 sessions/week, 3 sets x 6-8 reps, 70% 1RM 1 session/week, 2 sets x 5 reps, 70% 1RM
14-26	MAINTENANCE PHASE Non Front Row 1) Isometric cable hold - neck flexion 2) Isometric cable hold - neck extension 3) Isometric cable hold - right and left lateral flexion		1-2 sessions/week, 3 sets x 4 reps (3 sec hold)
	MAINTENANCE PHASE Front Row 1) Isometric cable hold - 45 degree neck flexion left and right 2) Isometric cable hold - Bent over cable extension 3) Isometric cable hold - Bent over lateral flexion		1-2 sessions/week, 2 sets x 3 reps (3 sec hold)(Note: Overall load was set by taking scrummaging sessions into account and games)