Hooker: The Core Anchor Plan

Program Type: Fitness Training

Length: 4 weeks

Frequency: 3 days per week

As it is structured for 3 days per week, this plan works perfectly alongside in-season team training and games, 

About the Plan

This 4-week training program is built exclusively for rugby hookers — the technical anchors of the scrum and vital link between forwards and backs. The plan focuses on developing explosive leg drive, upper-body power, and total core stability to dominate scrummages, deliver accurate throws under fatigue, and maintain relentless work rate across the field.

Through a blend of heavy compound lifts, rotational strength work, and conditioning tailored to high-intensity phases of play, this program builds the physical foundation every elite hooker needs. Expect to improve your body position in contact, accelerate from set pieces, and stay strong through every ruck, maul, and tackle contest.

Plan Structure

The plan is designed to progressively intensify over four weeks, allowing for strength, power, and performance gains that directly translate to match situations.

1. Week 1: Establish core strength and reinforce proper lifting and bracing technique.
2. Week 2: Introduce heavier compound movements and scrummage-specific strength patterns.
3. Week 3: Emphasize explosive power, hip drive, and upper-body acceleration.
4. Week 4: Peak performance week — high-intensity sessions that simulate match demands and build competition-ready resilience.

The Plan Includes Two Key Session Types:

• Strength Training Sessions – Focused on compound lifts, unilateral control, and core bracing to reinforce scrummage power and throwing stability.
• Conditioning Sessions – High-intensity, rugby-specific conditioning to build stamina, recovery speed, and sustained performance in contact zones.