Stop Your Son Training Stupidly
Give them the training that actually converts to the field — real strength, power and speed, built safely from day one.
Personalised 1:1 coaching from Pat · 10,000+ athletes trained · Safe, proper technique from day one
Most players start the gym without a proper plan — and waste their most important years.
They copy random workouts, miss the key muscles they actually need to grow, and pick up bad habits that lead straight to injury. Rugby is built on strength and speed — and the earlier you build them the right way, the further ahead you get. Start wrong and you'll spend years spinning your wheels. Start right and you'll leave everyone behind.
Not doing any strength training at all
If you do nothing, you're missing out — rugby relies on strength and speed. Even 1–2 proper sessions a week reduces your injury risk and lifts your performance on the field.
Starting with no proper program
Random workouts with no plan get you nowhere. Without a structure built for rugby, you never build on anything and never really progress.
Copying bro splits from YouTube
Bodybuilder routines you find online aren't built for a rugby player. They build fatigue and slow muscle instead of the strength and speed you need.
Bad technique with no coaching
Lifting with no one checking your form is an injury waiting to happen — and it's the fastest way to build bad habits that hold you back for years.
Chasing pumps & training to failure
You don't need to trash the muscle for it to grow. Drop sets, pumps and going to failure just slow your progress and quietly kill your speed.
Not training the muscles that matter
Big days on arms and chest waste your time. The muscles that grow and help you on the field are the glutes, hamstrings, quads, adductors and core.
Never sprinting or doing speed work
Strength is only half of it. If you never learn to sprint properly, you'll never be as fast and explosive on the field as you could be.
No plan to progress week to week
Doing the same thing over and over means you tread water. Without a clear plan to get stronger each week, you never actually improve.
Rhino started as a beginner — and worked his way all the way up.
Rhino came to us at 120kg and could only last 15 minutes a session. We started him on the fundamentals — proper training, proper nutrition, one step at a time.
He lost 30kg while gaining muscle and speed, worked his way up through our programs to the Super Player level, and made his rep team.
How we build young players a strong, fast, injury-proof body — the right way from day one.
Starting the gym right matters more than anything. We build the muscles that grow and help you on the field, coach every lift properly so you stay safe, and strengthen the tendons and joints so your body holds up to the game — with a plan to progress you every single week.
Every session built around you — not a template.
Build real strength — the right way, from the start.
We build the muscles that grow and matter for rugby, and coach every lift properly so you learn it right the first time.
- Target the glutes, hamstrings, quads, adductors and core
- Every lift coached on video so your technique is right
- Strengthen tendons, not just muscles, so your body can handle the game
- Get strong the right way — no ego lifting, no bad habits
Learn to sprint properly from the very start.
Speed is a skill most players never get taught. We build it in early so it becomes second nature.
- Learn to sprint properly — I review and fix your technique
- Short, sharp speed work while you're fresh
- Plyometrics and jumps to build spring and coordination
Build a body that holds up and stays on the field.
Our goal isn't just strong muscles — it's a body that can take the game. We strengthen the areas players break down.
- Strengthen the tendons and stabilisers around your knees and shoulders
- Eccentric work to protect your hamstrings and knees
- Fix weak, unstable shoulders by training the muscles that stabilise them
A full nutrition plan built for you — not a calculator.
Training is only half of it. You can't build muscle or lean out on guesswork. So we build you a complete, personalised nutrition plan around your body, your goals and your training — then track it in your own sheet.
And it doesn't sit still. Pat adjusts your macros as your goals and progress change — adding lean muscle, leaning you out, or holding weight — so you're always eating exactly for where you're at.
- Fully built plan — portions, meals and macros mapped out
- Tracked in your own sheet so nothing gets lost
- Pat changes your macros as your goals & progress shift
- Grow and get strong the right way — not fat or slow
A complete coaching system — not just a program.
Everything built around getting you strong, fast and injury-free the right way — delivered through our easy-to-use training app.
Monthly personalised program
Built around your position, experience, schedule, injury history and season timing. Not a template — updated every month as you improve.
Daily 1:1 coach support
Ask questions, send exercise videos, get same-day feedback from Pat. Never guess whether you're doing something right.
Safe technique & injury prevention
Every lift coached properly, plus tendon, knee and shoulder strengthening built in — so you start safe and stay on the field.
Full personalised nutrition plan
A complete plan built around you — not a calculator. Pat adjusts your macros as your goals and progress change so you grow the right way.
Video form feedback
Film any exercise, send it, and get it coached. Safe lifting and the best possible results — same-day answers from Pat.
Sprint technique coaching
Dedicated sprint days with form coaching so the strength you build actually turns into being fast on the field.
Weekly & monthly check-ins
Weekly progress check-ins plus a full monthly report on where you're at — so nothing slips and every month moves you forward.
Clear progression every week
Built-in progression models mean you always know exactly what to hit next. Every week you can see yourself getting stronger — no guessing, no plateaus.
Everything delivered in the app
Every session delivered through TrainHeroic with exercise demo videos. Log your sets, reps and weights, watch yourself progress, and follow it all in the gym with zero guesswork.
+ Plus bonus access
- RDC Training App — track every set, rep & weight
- RDC Community — train alongside serious players
- Every program ever created + future launches free
- Fuel Guide · Tackle Like a Pro · Speed, Agility & Bounce
- Fit for the Field 2.0 & more
- First access to new programs & member pricing
Three steps to getting started.
Sign up & onboard
Tell Pat your position, goals, experience, any injury history and what equipment you've got. Download the app — your program is built around you.
Train & log
Follow every session in the app with demo videos. Log your sets, reps and weights, and watch yourself getting stronger week by week.
Review & progress
Weekly check-ins with Pat, monthly performance reports, and a fresh phase every 4 weeks so you never plateau.
Ryan Jacobs went from no game time to Aussie Schoolboys.
Ryan started on our bodyweight program and dropped from 90kg to 77kg, losing fat. We then moved him onto weights and built lean muscle up to 92kg.
A year on he was 105kg, squatting 170kg for 5, made Aussie Barbarians Schoolboys and captained his 1st XV — after once struggling to get any game time at his club.
Choose the split that fits your schedule.
Brand new to the gym? Even two well-designed sessions a week gets serious results.
2-Day Starter
- 2 full-body gym sessions
- 1 optional sprint day
- The perfect first step into the gym
- Learn the key lifts properly
- Zeke made 1st Colts training like this
3 Day Split
- 3 full-body gym sessions
- 2 short speed sessions
- 2 optional mobility sessions
- Best all-round strength & size
- My go-to for building young players
In-Season
- 2 gym sessions + short pre-game workout
- Injury-prevention work built in
- Keep getting stronger through the season
- Stay strong while others fade
- Fresh and firing for game day
Built by someone who had to figure it out the hard way.
I was always the smallest player in the room. Two older brothers, backyard rugby every afternoon, never first picked — but never short on motivation to work out how to compete with players bigger and more gifted than me.
I became a PT almost by accident after school. Rugby players came to me not because I marketed myself, but because they saw what I looked like on the field and wanted to know what I was doing in the gym. That was 16 years ago.
Since then I've coached over 10,000 athletes. I'm most proud of taking players who couldn't make the top teams and helping them turn into top players.
Don't hear it from us — hear it from our players.
Real players, in their own words.
Straight from the athletes who started with us and never looked back.
Start training properly this week.
3-month minimum commitment. After that, cancel anytime. If you don't get stronger in the first 30 days — full refund, no questions asked.
Beginners Gym Program — 1:1 Coaching
The same full coaching either way. Choose how you pay.
- Fully personalised program built around you
- Unlimited changes throughout the month
- Daily 1:1 coaching access with Pat
- Weekly & monthly progress check-ins
- Full nutrition plan — macros adjusted to your goals
- Safe technique & injury-prevention built in
- Send videos — form feedback same day
- Sprint technique coaching
- Full bonus program library
- 30-day money-back guarantee
Results guaranteed.
I'll give you 100% of your money back if you don't get stronger using this. Follow the program, and if you're not getting stronger and moving better, you don't pay. Simple as that — and we've never had to give one back.
Players who started right — and took off.
Built with the same system you'd be starting this week.
Proven average 12-week results
Start the right way — and get years ahead.
Build real strength, speed and a body that holds up — with a program built around you and a coach in your corner every day.
Get StartedStraight from the players & parents.
Real players who started with us and took off.
Common questions.
Women & Girls get just a good results as boys and men from our programs
Women & Girls get just a good results as boys and men from our programs
How Does it Work?
Access To The RDC Programs,
The Super Player Program - Perfect for players increasing their speed, strength and fitness.
This is the most popular program, it's helped players go from semi professional to professional.
Its helped young players go from missing out on rep teams, to being first picked in rep teams
You get 4 gym workouts, 2 mobility days and 1 Sprint / Conditioning day. This optimised for you in the app if you can only do 3 days a week or you're in - season.
Maximum Muscle Program -
Perfect for small players that just need to pack on size... Sometimes size does matter and I know the feeling of being a small Player, I only recommend this program for three months to pack on size and get you back into the Super Player Program.
Players have packed on 6-10kgs within the 12 weeks on this program which allowed them to be more physical on the field and make higher teams
You get 5 gym workouts, 2 mobility days and 1 Sprint / Conditioning day. This optimised for you in the app if you can only do 3 days a week or you're in - season.
Body Weight Mastery Program -
This is perfect for Junior Rugby Players aged between 9-14 who want to improve their rugby, be safer on the field and feel more athletic.
This program can be done anywhere with no equipment, it teaches kids how to use their muscles properly while making them stronger, faster and fitter.
RDC Fuel Guide
Making sure you know the best way to fuel your body to make sure you get the results you want...
You might have tried losing fat or gaining muscle before and it didn't workout, well with the fuel guide it shows you exactly how to eat to perform at your best to make sure this happens.
It's not rigid like a meal plan, its flexible so you can create the diet that suits you
Valued at $297...
Sprint coaching
Every player no matter what age should get some proper sprint training, not only to help make you faster and run more effectively, it helps reduce your chances of injuries...
Included are sprint days and instructions for you to video the sprints and send them for your form to be coached, so you are as fast as possible on the field
Extras Bonus Programs
Mobility Mastery - Make sure your body feels amazing and stops you from feeling tight and stiff. $60 value
Conditioning Program - The conditioning program used to help me get a bronco score of 4:15 and the fittest, I have felt. $99 value
RDC Wrestling Program - The wrestling program helps you tackle with confidence, helps you be stronger in contact and helps you become dangerous on the field... This content is unlocked after 3 months value $150
High Natural Testosterone course - This course is designed to show men how they can have highest natural testosterone to help them build muscle faster, recover faster and feel their absolute best... This content is unlocked after 12 months value $197
Exclusive Bonus Content
Supplementation guides- Don't waste any money on supplements that haven't been proven to work
Recovery hacks - If you train well and don't recover well your results will suffer but if you train well with great recovery then your results are going to be amazing
Fitness Hacks - How to increase your fitness on the field
Once signed up you will be sent the app to download
The programs are delivered in the app ready for you to use.
You can fill in the sets, reps and weight you do on the app and it sends to me what you have done, keeping you accountable.
It also means you will remember and keep record of all the weights you do and you will see yourself getting stronger and stronger.
2. Every Exercise is recorded
Make sure you are doing everything properly so you get the strength, speed and fitness results you are after.
It means there is no confusion when you start your workout and you get the best workouts possible.
4. Become a beast...
Every four weeks you will get a brand new phase of the program...
Why every four?
because it's going to stop you plateauing in the gym which happens to many rugby players, they stick to the same old exercises and performing them the same old way this keeps you progressing building you into a beast.
3. Form correction
If you're unsure on any exercise, just film it and you can send it to us on the app...
We will get back to you asap on anything you need to improve on or you could do differently
Making it safe to train weights and ensuring you get the best results