Absolute Power Plan
Absolute Power Plan develops foundational strength and explosive power for any rugby player. Build the muscle, force, and athleticism needed to dominate collisions, drive through defenses, and control play in attack and defense.
Coach
CURVA
Focus
Power
Length
6 weeks
Workout
60 min
Price
Free
About this plan
Program Type: Power Training
Length: 6 weeks
Frequency: 4 days per week
About the Plan
The Absolute Power Plan is designed for rugby players of all positions seeking to convert raw strength into on-field dominance. This 6-week program emphasizes building a solid muscular foundation, enhancing force production, and improving functional power that translates directly to both attacking and defensive scenarios.
Through compound lifts, explosive movements, and multi-joint strength exercises, athletes will develop the ability to drive through tackles, generate momentum in collisions, and maintain powerful movement throughout the match. Core stability and full-body strength are key pillars, ensuring players can handle repeated impacts while maximizing speed and agility.
By the end of the program, participants will feel stronger, faster, and more explosive — ready to dominate in contact, break lines, and control play across the pitch.
Plan Structure
The plan is divided into six weeks, each progressively increasing in intensity and complexity to maximize strength gains.
- Week 1: Introduction to foundational strength exercises, focusing on form and technique.
- Week 2: Increased volume and intensity, introducing more complex movements.
- Week 3: Focus on explosive power with plyometric elements integrated into strength workouts.
- Week 4: Peak intensity week, maximizing strength output with heavy lifts.
- Week 5: Deload week to recover and prepare for final push.
- Week 6: Final week of testing strength and power, assessing progress made throughout the program.
Plan Structure
Day 1
Lower Power - Clean Focus
Day 2
Upper Power - Push Press & Horizontal Power
Day 3
Rest Day (Rest)
Day 4
Posterior Strength - Deadlift Emphasis
Day 5
Strength & Power - Squat Focus with Plyo Transfer
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Power - Clean Focus
Day 2
Upper Power - Push Press & Horizontal Power
Day 3
Rest Day (Rest)
Day 4
Posterior Strength - Deadlift Emphasis
Day 5
Strength & Power - Squat Focus with Plyo Transfer
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Power - Clean Focus
Day 2
Upper Power - Push Press & Horizontal Power
Day 3
Rest Day (Rest)
Day 4
Posterior Strength - Deadlift Emphasis
Day 5
Strength & Power - Squat Focus with Plyo Transfer
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Power - Clean Focus
Day 2
Upper Power - Push Press & Horizontal Power
Day 3
Rest Day (Rest)
Day 4
Posterior Strength - Deadlift Emphasis
Day 5
Strength & Power - Squat Focus with Plyo Transfer
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Power - Clean Focus
Day 2
Upper Power - Push Press & Horizontal Power
Day 3
Rest Day (Rest)
Day 4
Posterior Strength - Deadlift Emphasis
Day 5
Strength & Power - Squat Focus with Plyo Transfer
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Power - Clean Focus
Day 2
Upper Power - Push Press & Horizontal Power
Day 3
Rest Day (Rest)
Day 4
Posterior Strength - Deadlift Emphasis
Day 5
Strength & Power - Squat Focus with Plyo Transfer
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
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