The Breakdown Flanker Enforcer

Program Type: Fitness Training

Length: 4 weeks

Frequency: 3 days per week

The Breakdown Flanker Enforcer is a 4-week program designed to enhance the physical capabilities of rugby flankers. The plan focuses on increasing power at the breakdown, improving tackling ability, and developing overall strength and conditioning to dominate both contact and open-field play.

Through compound lifts, functional strength exercises, and power-based drills, athletes will improve their ability to compete aggressively in rucks, mauls, and tackles, while maintaining mobility and effectiveness across the pitch. Core stability and posterior chain strength are emphasized to ensure resilience in contact and repeated high-intensity efforts.

As it is structured for 3 days per week, this plan works perfectly alongside in-season team training and games, allowing flankers to develop power and strength without compromising match performance.

By the end of the program, flankers will be more explosive, stronger in contact, and capable of influencing every phase of play — truly becoming a dominant presence around the park.

Plan Structure

The plan is structured to progressively challenge your body, ensuring continuous improvement and adaptation.

1. Week 1: Introduction to foundational strength and basic conditioning exercises.
2. Week 2: Increased intensity with a focus on agility and explosive movements.
3. Week 3: Advanced strength training combined with endurance workouts.
4. Week 4: Peak performance week, integrating all elements for maximum output.