Application to training for each forwards position
| Position | Results | Physical demands during the match | Application to training |
| Props (PRs) | Number of impact: high (compared with backs） | Ability to repeat contacts (contact fitness). Physical to win at contact (increase of skeletal muscle mass, improvement of maximum strength and power). | Focus on contact fitness training compared with backs. Weight training aimed at weight gain due to muscle hypertrophy compared with backs. |
| Hooker (HO) | Number of impact: high (compared with backs） | Ability to repeat contacts (contact fitness). Physical to win at contact (increase of skeletal muscle mass, improvement of maximum strength and power). | Focus on contact fitness training compared with backs. Weight training aimed at weight gain due to muscle hypertrophy compared with backs. |
| Locks (LOs) | AZ-3 and SZ-3: high (compared with PRs and HO） | Ability to repeat large acceleration and move at high speed (such as sprint). | Focus on speed and agility training and repeated sprint ability training compared with PRs and HO. |
| Number of impact: high (compare within forwards） | Ability to repeat contacts (contact fitness). Physical to win at contact (increase of skeletal muscle mass, improvement of maximum strength and power). | Compared with other forwards, focus more on contact fitness training. | |
| Flankers (FLs) | AZ-3 and SZ-3: high (compared with PRs and HO） | Ability to repeat large acceleration and move at high speed (such as sprint). | Focus on speed and agility training and repeated sprint ability training compared with PRs and HO. |
| Number of impact: high (compared with backs） | Ability to repeat contacts (contact fitness). Physical to win at contact (increase of skeletal muscle mass, improvement of maximum strength and power). | Focus on contact fitness training compared with Backs. Weight training aimed at weight gain due to muscle hypertrophy compared with backs. | |
| No. 8 | Number of impact: high (compared with backs） | Ability to repeat contacts (contact fitness). Physical to win at contact (increase of skeletal muscle mass, improvement of maximum strength and power). | Focus on contact fitness training compared with backs. Weight training aimed at weight gain due to muscle hypertrophy compared with backs. |
AZ, acceleration zone; SZ, speed zone.