The Fullback Commander

Program Type: Overall 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 Fullback Commander is designed to create the ultimate rugby fullback — combining strength, explosive power, and agility to excel in high-ball situations and defensive coverage. This 4-week program focuses on building jumping ability, upper-body strength, and full-body stability to confidently win contested balls and dominate aerial duels.

Through functional strength training, plyometric exercises, and power development, athletes will improve their speed off the mark, tackle-breaking ability, and positioning in open play. Core control and lower-body power ensure fullbacks can cover the field efficiently while remaining strong under pressure and impact.

By the end of the plan, players will be more athletic, more explosive, and more confident under the high ball — able to command the backfield and impact every phase of the game.

Plan Structure

The plan is structured to progressively increase intensity and complexity over the four weeks, ensuring continuous improvement and adaptation.

1. Week 1: Introduction to foundational strength exercises with a focus on form and technique.
2. Week 2: Increased intensity with added resistance and more complex movements to build power.
3. Week 3: Focus on agility drills combined with strength training for enhanced performance.
4. Week 4: Peak week with maximum effort sessions designed to prepare for competitive play.