The 8 Powerhouse Plan

Program Type: All-round 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

The 8 Powerhouse Plan is a 4-week program specifically designed for Number 8s seeking to dominate ball carries and collisions. The plan focuses on building lean mass, raw strength, and explosive power to maximize impact when running into contact, breaking tackles, and supporting both attack and defense.

The program combines heavy compound lifts, plyometrics, and functional strength exercises tailored to the unique demands of the Number 8 role. Core and lower-body stability work ensure players can maintain control and power through every carry, ruck, and maul.

Designed to integrate seamlessly with weekly games, this plan allows players to build strength and explosiveness while still performing at their best on match days. By the end, Number 8s will feel more powerful, durable, and confident in every collision and open-field play.

Plan Structure

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

1. Week 1: Introduction to foundational strength exercises and basic conditioning.
2. Week 2: Increased intensity with added resistance and more challenging conditioning drills.
3. Week 3: Focus on compound movements and high-intensity interval training for endurance.
4. Week 4: Peak performance week with maximum effort sessions to test strength and endurance.