Rugby flanker workouts for endurance and power

Flankers are rugby’s all-action warriors, tackling relentlessly and supporting attacks. They chase breakdowns and contest possession with ferocity. Their role demands a blend of endurance and explosive power.

Why flankers need specific training

Flankers tackle up to 15 times per match, per a 2023 Rugby Journal study, needing core and upper-body strength. Endurance is key for 80-minute intensity. Position-specific workouts build stamina and power for non-stop impact.

5 key rugby flanker workouts

These exercises enhance endurance and power for flankers.

Interval sprints: Run 200 metres at 85% effort, 5 reps, with 60 seconds rest for match stamina.

Kettlebell swings: Build explosive hip power. Do 4 sets of 15 reps with a moderate weight.

Pull-ups: Strengthen upper body for tackling. Perform 3 sets of 8–10 reps.

Farmer’s carries: Boost grip and core for rucks. Walk 30 metres, 4 sets, with heavy dumbbells.

Mobility cooldowns: Stretch for 10 minutes post-workout to aid recovery.

How CURVA helps flankers

CURVA’s app tailors plans for flankers, adjusting for in-season or pre-season demands. Video-guided workouts, progress tracking, and our Mobility Hub for prehab keep you relentless. Download CURVA to dominate breakdowns.