Rugby · Lock
CURVA Coach understands exactly what Lock demands physically. Your programme is built around those demands — not a generic template.
Get my CoachThe four physical qualities that define performance at this position — and why they matter.
Locks either jump or lift in the lineout — both require specific upper body strength, timing and coordination. The programme builds the shoulder, arm and upper back strength needed to win lineout ball consistently under pressure.
Locks carry the ball into contact, compete for breakdowns and bind in scrums. All of this demands significant upper body strength — particularly in the back, shoulders and arms — to handle the physical load of the modern game.
Locks are expected to contribute at every breakdown and lineout across 80 minutes. Maintaining that work rate requires a robust aerobic base that keeps intensity high even in the final 20 minutes when the game is often decided.
From scrum engagements to carrying off the back of lineouts, locks need the leg strength to generate explosive drive and sustain it under fatigue. Squat, deadlift and hip hinge variations are central to the programme.
A Lock doesn't need the same programme as a Winger. CURVA Coach builds around the specific demands of your position — then layers in your schedule, your body and any niggles you're carrying.
Every two weeks, your coach reviews your progress and updates your programme. It adapts across pre-season, in-season and recovery so you're always doing the right work at the right time.
And if you have questions — about movement, nutrition, an injury niggle — your coach is available 24/7 in the app.
Use our free Rugby strength standards calculator to see where you stand.
Check your Lock standards