The Towering Lock Engine

Program Type: Fitness Training

Length: 4 weeks

Frequency: 4 days per week

The Towering Lock Engine is a 4-week program specifically designed for second-row players seeking to maximize size, power, and overall effectiveness on the pitch. The plan focuses on building lower- and upper-body strength for dominant scrummaging, improved lineout ability, and well-rounded athletic performance.

Through heavy compound lifts, functional strength exercises, and power-focused drills, athletes develop the ability to generate force in contact, maintain stability under pressure, and contribute dynamically across attack and defense. Core and posterior chain strength are emphasized to support consistent performance in the scrum, maul, and open play.

Structured for 3 days per week, this plan works perfectly alongside in-season team training and matches, allowing locks to build mass, strength, and power without compromising on-field readiness.

By the end of the program, second-row players will feel stronger, more explosive, and more confident in set pieces and open-field play, becoming a true engine of the team.

Plan Structure

The plan is structured to gradually increase intensity and complexity over the four weeks, ensuring that participants remain challenged and engaged.

1. Week 1: Introduction to foundational movements and basic strength training.
2. Week 2: Increased intensity with added resistance and introduction of compound movements.
3. Week 3: Focus on endurance with higher repetitions and circuit-style training.
4. Week 4: Peak week with maximum effort sessions and performance testing.