Breaking Tackles Plan

Program Type: Power Training

Length: 5 weeks

Frequency: 3 days per week

About the Plan

This 5-week training program is designed for any rugby player looking to increase physical dominance on the field. The plan focuses on building lean muscle mass, explosive leg power, and upper-body strength to enhance both tackle-breaking ability and defensive impact.

Through a blend of hypertrophy training, power development, and functional strength work, athletes will learn to generate force efficiently — driving through contact with stability and control. The program also reinforces tackling mechanics and core integrity, ensuring improved strength in both delivering and absorbing hits.

By the end of the plan, players will not only feel stronger and heavier in contact but also more agile and conditioned to sustain repeated collisions throughout a match.

Plan Structure

The plan is structured to gradually increase in intensity and complexity over the 5 weeks, ensuring that you build a solid foundation while also pushing your limits.

1. Week 1: Introduction to strength training fundamentals, focusing on basic movements and form.
2. Week 2: Increasing intensity with compound movements and introducing agility drills.
3. Week 3: Focus on explosive strength and endurance, incorporating circuit training.
4. Week 4: Advanced strength techniques and higher intensity workouts to maximize performance.
5. Week 5: Tapering down while maintaining intensity, preparing for peak performance.