Strong and Rapid Centre

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. You can also create extra sessions each week through the CURVA app.

About the Plan

The Strong and Rapid Centre program is built for rugby centres who want to command the midfield - combining raw strength with acceleration, agility, and top-end speed. This 4-week plan develops explosive power for attacking bursts, defensive resilience in contact, and the ability to change direction at pace without losing balance or control.

Through a strategic mix of strength training, speed mechanics, and conditioning work, athletes will enhance both their power through contact and their ability to accelerate into space. Functional core and lower-body strength are emphasized to support hard running lines, tackle-breaking ability, and defensive solidity.

By the end of the plan, players will feel faster off the mark, stronger in collisions, and more capable of dictating play through balanced, all-round athleticism.

Plan Structure

The plan is structured to gradually increase intensity and complexity over the four weeks, allowing for optimal adaptation and growth.

1. Week 1: Introduction to foundational strength exercises with a focus on form and technique.
2. Week 2: Increased intensity with added resistance and volume to build strength.
3. Week 3: Introduction of complex movements and agility drills to enhance performance.
4. Week 4: Peak week focusing on maximizing strength and conditioning gains with high-intensity workouts.

The plan includes 2 types of sessions:

1. Strength Training
2. Conditioning Workouts