Questions?
Good.

It's a fully personalised plan built for you, done completely online — so you can be coached from anywhere in the world. It's the best option because you get all my attention for whatever you need: training, nutrition and skill development.

This is a do-it-yourself program, so you don't get as much access to me as our other programs. It's laid out on our app for everyone who joins — you still get the best programming, I just can't personalise it for you. There are 4 different split options giving you plenty of choice, whether you're in-season or off-season.

Yes. Often school and club programs are missing key movements we do in the RDC program. Plus you'll get my sprint coaching fixing your technique — which you won't get anywhere else.

Strength training: access to a gym, or at least a barbell, adjustable bench, chin-up bar, squat rack and weight plates.

Sprint training: a field — or at least a flat area you can run straight on for about 60m.

In 4 weeks on the RDC programs you'll already feel a huge difference. At 12 weeks people will start noticing your body changing. Stay on for a year and you'll become a beast.

During pre-season I recommend 2–3 strength sessions maximum for best results — I'll go up to 4 if it suits your schedule. But for most people 2 sessions is actually optimal for managing fatigue and getting the best results.

The programs are designed around your goals. I program based on your schedule, when your games are, what you most need to improve, and the equipment you have. The Super Player Program builds lean muscle and makes you stronger, fitter and faster.

The earlier you start the better — but even if you're flat out with training, if you can get two sessions a week I'll make you seriously strong and keep building you into the season, without the fatigue normal plans pile on.

We train for the adaptations you need. How everyone builds muscle, gets stronger and gets faster is the same. If you need to be faster, we focus on that; if you need more size, we build that first before moving to more speed work. Every program has both speed and strength in it.

It reduces your injury risk and makes you faster and stronger than the players you're up against — so you go into the season ahead.

Maximum Muscle is all about building muscle while staying fast — it trains closer to failure for more size. That's not ideal if your #1 goal is to be super fast, where we want to stay further from failure with less fatigue.

Super Player is the more all-round speed & strength program — training further from failure on key lifts so you stay as fast as possible.