Skip to content
HomeLeaguesFixturesResultsPredictionClubsTrainingMy Football
Premier League badgePremier LeagueLa Liga badgeLa LigaBundesliga badgeBundesligaSerie A badgeSerie ALigue 1 badgeLigue 1MLS badgeMLSMore
ScoreDive

Beyond the score.

Leagues

Premier LeagueLa LigaBundesligaSerie ALigue 1MLS

ScoreDive

AboutContactPrivacy PolicyTermsAdvertise

Attribution

Sports data and artwork powered by TheSportsDB.

Back to Training Plans

Centre-Back · Strength

Centre-Back Strength

A composed strength session for central defenders developing force, bracing and unilateral stability.

Position focusCentre-Back
GoalStrength
Duration58 min
EnvironmentGym
Session overview

5 phases · 11 prescribed exercise blocks · designed for a controlled strength focus.

Session structure

Follow each phase in order.

Exercise links open their full instructions in the ScoreDive Exercise Explorer.

  1. 1

    Phase 1 · 2 movements

    Warm-Up

    Prepare bracing and comfortable hip range.

    1Dead Bug2 mintimedRest 30 sec2Low Glute Bridge On Floor2 mintimedRest 30 sec
  2. 2

    Phase 2 · 3 movements

    Main Strength

    Build squat and hinge force with calm positions.

    1Barbell Full Squat4 sets5 repsRest 105 sec2Barbell Romanian Deadlift4 sets5 repsRest 105 sec3Barbell Lunge3 sets6 / sideRest 75 sec
  3. 3

    Phase 3 · 2 movements

    Power

    Layer in measured take-off quality.

    1Jump Squat3 sets4 repsRest 60 sec2Clap Push Up3 sets4 repsRest 60 sec
  4. 4

    Phase 4 · 2 movements

    Accessory

    Support the calves and lateral trunk.

    1Barbell Floor Calf Raise3 sets10 repsRest 60 sec2Push-Up To Side Plank3 sets6 / sideRest 45 sec
  5. 5

    Phase 5 · 2 movements

    Cool Down

    Return to a relaxed range after loading.

    1Assisted Lying Glutes Stretch90 sec / sidetimedRest As needed2Assisted Lying Calves Stretch90 sec / sidetimedRest As needed

Equipment needed

Based on this plan

assistedbarbellbody weight

Plan notes

Use good judgement

  • • Stay tall through each loaded pattern.
  • • Increase load only while every repetition remains controlled.

Explore every exercise in this plan

Review the movements, prescriptions and coaching notes for this session.

Explore Plan Exercises