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Get Strong, Fast & Dangerous
The complete training system — better than any other programming — making sure you build the size, strength, power and fitness that shows up on the field.
Program starts 24th August — you can't join after this. Get your free 7-day trial.
Starts 24th AugustGet Your Free 7-Day Trial
7-day free trial
Cancel anytime
Registrations open
Doors open Monday 17 August
We only open the Team for one week. Get on the list now so you're first in when doors open — then it's closed until 7 October.
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Register Your Interest
$100/month · 7-day free trial
What it is
RDC High Performance Teams — your complete online rugby program.
Follow it in the training app, wherever you train. Each month you get a set program built specifically for rugby — size, strength, speed and fitness in one plan. It's the same proven system, split into different weekly options so you can pick the one that fits how you train.
100% Online
Delivered in the training app — train anywhere
New Each Month
A fresh set program written for you every month
Built For Rugby
Size, strength, speed & fitness in one plan
Your Split
Same program, split to suit how you train
Real Players, Real Results
Wins from players on the program.
The Problem
Most players train like shit.
Anyone can go to the gym and get a bit stronger. But most players follow random programs that build slow muscle, kill their speed, and leave them soft on the field. Then they get injured — and miss out on the teams they want to make.
Mistake 01
Bro splits — push, pull, legs
Too much fatigue per session, slow muscle growth, and it shifts your fibres toward slow-twitch. The last thing you need when you're trying to stay fast.
Mistake 02
High-rep hypertrophy phases
Chasing 12+ reps because you think it builds muscle is stupid. You won't get anywhere near as strong as a lower rep range, you build more fatigue, and you develop slower muscle fibres.
Mistake 03
Drop sets, pumps & failure
Players think they need to trash the muscle for it to grow. It's false — it slows progress, shifts you toward slow-twitch and kills your speed.
Mistake 04
Changing exercises every 4 weeks
Every change restarts your coordination gains and slows your ability to build muscle. Staying on the right lifts long enough is how you actually get strong.
Mistake 05
Dropping sprints while lifting
Speed is a skill. Stop practising it and it degrades — no matter how much muscle you pack on. Sprint work runs alongside your lifting from day one.
Mistake 06
Training the wrong muscles
Too many players spend their time on lifts that don't help on the field. They miss the muscles that actually produce serious force — hip flexors, hip extensors, quads and abdominals.
Proof it works
Join the Team
The same system that took Matty Gonz to the Olympics.
No dirty bulk. No getting slow. Built on strength, hypertrophy, speed and fitness done in the right order — the exact approach inside the Team program.
He went on to trial for Aussie 7s, won every strength and fitness test, earned his spot — then went to the Olympics.
"Without Pat I couldn't have made it as far as I did."
— Matty Gonz · Aussie 7s · Olympian
The Training
Strength, hypertrophy, speed and fitness — in one program.
It's not about smashing yourself in the gym on a new body part every day. It's training smart. We recruit as many muscle fibres as possible, as often as we can — using specific techniques and progression models so every single week you know you're improving.
One proven system, organised to fit how you want to train.
Strength
Hypertrophy
Speed & power
Fitness
Beginner to advanced
Train 2 to 5 days a week
Strength & Hypertrophy
Get seriously strong and build real size.
Training is specific to making you strong across every lift while adding the muscle that matters on the field. Lower rep ranges of 4–8 cut fatigue and maximise recruitment.
- Eccentric-specific training for stopping fast, changing direction and dominating contact
- Cluster sets used frequently to get maximum recruitment so muscle is built fast
- Isometrics on hip flexors, glutes, adductors and hamstrings for strength you'll actually use
- High-frequency training — at least 2 stimulus per week on each muscle
Speed, Power & Agility
Build size that makes you explosive — not slow.
We train sprints at least once a week while you're fresh. These aren't crazy big sessions — they're short, sharp and specific to make you as fast as you can be.
- Specific muscles convert to power on the field — we target them with isometrics and single-limb work
- Speed exercises at the start of every session build full-body power that transfers to the field
- Makes sure you're not just bigger — you're explosive
Fitness
Be fit enough to use every kg you build.
No point getting strong and building mass if you can't use it. We don't waste time on useless conditioning that's just hard for the sake of hurting you.
- Optional off-feet conditioning after sessions — keep your fitness without the fatigue
- Short, sharp conditioning field sessions after your sprint work
- Conditioning that ramps as you come into your season
What You Get
A complete training system — for $100 a month.
Everything built around making you a bigger, stronger, faster and fitter player — here's exactly what it looks like.
The Program
Strength, size, speed & fitness — in one program
The same system behind 10,000+ trained athletes, delivered session-by-session in the app with coach notes and demo videos. Pick your split — Beginner, Strength & Size Max, Busy Player or Upper/Lower — to suit how you train.
Speed & Power
Sprint & speed work built in
Dedicated speed work runs alongside your lifting from day one — so the size and strength you build actually turns into being fast and explosive on the field, not slow.
Track Everything
Log every set — watch yourself get stronger
Log your reps and weights and the app tracks it all, updating your working max and celebrating every new PR. Clear progression every week — no guessing, no plateaus.
Weekly Accountability
Weekly WhatsApp check-in reminder
Every week WhatsApp sends you an automatic reminder to fill in your check-in and log your nutrition — so you stay accountable and nothing slips. It's the system for you to track yourself. I'm not personally adjusting your macros or giving form feedback here (that's my 1:1 plans) — the weekly nudge just keeps you honest.
Monthly Check-In
Monthly performance check-in
Test your lifts and sprints at the end of each month and log them in. A full review of your progress — what's working and what to push next — so every month moves the needle.
Your Nutrition
Your full nutrition system — built in
Build your own fuel plan around your body and goals: calorie & macro targets, training vs rest-day fuel, and a full meal plan — then track it and send it through in your weekly check-in.
Train Anywhere
Barbell alternatives for every lift
Every weighted exercise comes with a barbell alternative, so you're never stuck without a machine. A basic gym membership helps, but a solid home setup works too.
+ Plus bonus access
- RDC Training App — track every set, rep & weight
- RDC Community — train alongside serious players
- Every program ever created + future launches
- Fuel Guide · Tackle Like a Pro · Speed, Agility & Bounce
- Fit for the Field 2.0 & more
- First access to new programs & member pricing
How It Works
Three steps to getting started.
1
Join & pick your split
Start your 7-day free trial, download the app and choose your split — Beginner, Strength & Size Max, Busy Player or Upper/Lower — to suit how you want to train.
2
Train & log
Follow every session in the app. Log your sets, reps and weights, and watch yourself getting stronger week by week.
3
Check in & progress
Weekly WhatsApp check-ins and a monthly performance review keep you accountable — so every month moves you forward.
Training Options
Pick the split that fits how you train.
Same proven system — strength, hypertrophy, speed and fitness — just organised into the week that fits you. Here's exactly what each week looks like.
Gym session
Optional / field
Rest & recovery
Beginner
New to proper gym training — easier to get startedMon
GymStrength, Power & Speed
Tue
OptionalSprint / field session
Wed
GymStrength, Power & Speed
Thu
RestOptional stretching / skills
Fri
GymStrength, Power & Speed
Sat
OptionalSprint / field session
Sun
RestRecovery
3 gym sessions a week — the best place to start if you're new. Get moving without getting overwhelmed.
Strength & Size Max
Best all-round development Most popularMon
GymStrength, Power & Speed
Tue
OptionalSprint / field session
Wed
GymStrength, Power & Speed
Thu
RestOptional stretching / skills
Fri
GymStrength, Power & Speed
Sat
OptionalSprint / field session
Sun
RestRecovery
3 gym sessions plus optional sprint work — my go-to for building an all-round powerful player.
Busy Player
For players short on timeMon
GymStrength, Power & Speed
Tue
OptionalSprint / field session
Wed
RestRecovery
Thu
GymStrength, Power & Speed
Fri
OptionalOff-feet conditioning
Sat
RestRecovery
Sun
RestRecovery
2 gym sessions a week — full development that fits around a busy schedule.
In-Season
Hold your size & speed through the seasonMon
GymStrength, Power & Speed
Tue
OptionalSprint / field session
Wed
RestRecovery
Thu
GymStrength, Power & Speed
Fri
OptionalPre-game primer session
Sat
RestRecovery
Sun
RestRecovery
Optimal for gaining muscle and strength through the season while reducing fatigue as much as possible — with an optional pre-game primer on Friday.
Upper / Lower
For players with less gym time, or who prefer to train this wayMon
Gym · LowerStrength, Power & Speed
Tue
Gym · UpperStrength, Power & Speed
Wed
OptionalOff-feet conditioning
Thu
Gym · LowerStrength, Power & Speed
Fri
Gym · UpperStrength, Power & Speed
Sat
FieldSprint / field session
Sun
RestRecovery
4 gym sessions split upper/lower — great if you want shorter, more focused sessions.
About Pat
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.
10k+
Athletes coached
16yrs
Coaching experience
11.5s
Pat's own 100m
In Their Words
Don't hear it from us — hear it from our players.
★★★★★
"Got stronger, fitter and faster than any program I'd done before — and it's the reason I made rep sides in both league and union."
Y
Yuri
Made rep sides · stronger & faster
★★★★★
"Built 15kg in 13 weeks and didn't get slower — actually felt more explosive on the field. Didn't think putting on that much size that fast was even possible."
Z
Zaiver
+15kg in 13 weeks
★★★★★
"My son went from barely getting game time to first picked. Watching him get bigger, faster and more confident on the field has been unreal."
P
Parent
Son made rep teams
Straight Talk
Is the Team right for you?
I'd rather you join the right thing. Here's exactly who the Team is for — and who should be doing my 1:1 coaching instead.
RDC High Performance Teams vs 1:1 Coaching
Same training brain behind both. The difference is how personalised it is to you.
The Team — $100/mo
- You want a proven program that just works, without paying for 1:1
- You're happy to pick a ready-made weekly split that suits your time
- You want the full nutrition system — build your own fuel plan, macros & meals
- You're happy being kept accountable with weekly reminders and a monthly check-in — you don't need daily 1:1 access to me
- You'll follow the plan and log your training in the app
- You've got at least a barbell, rack, chin-up bar, plates and a bench
1:1 Personalised — $100/wk or $999
- You want a program built 100% around your position, body and season
- You want daily access to Pat and same-day video form feedback
- You want Pat personally checking your nutrition and adjusting your macros as you go
- You're chasing a specific rep team, trial or goal on a deadline
- You want everything tailored and adjusted as you go
Want the fully personalised version?
See 1:1 coaching →
Join The Team
Start training like a powerful player.
Doors open for one week only. Try it free for 7 days — cancel before the trial ends and you pay nothing.
One-to-one personalised coaching with Pat is $100/week (or $999 for 12 weeks). The Team gives you the same training system — strength, speed, fitness & nutrition — for just $100 / month.
RDC High Performance Teams
The full training system + weekly and monthly accountability.
Save Your Spot Free · 7-Day Free Trial
$100
per month, after your free trial week
Free to save your spot · join link sent 23 Aug · cancel anytime before you're billed
Save My Spot
- Full program — strength, hypertrophy, speed & fitness
- Choose your split: Beginner, Strength & Size Max, Busy Player, Upper/Lower, In-Season
- Weekly WhatsApp check-in
- Monthly performance review
- Delivered in the app with demo videos
- Barbell alternatives for every lift
- Full bonus program library
- Clear weekly progression — no plateaus
- Free to save your spot now
- 7-day free trial from 24th Aug · cancel anytime
Want it fully personalised?
See 1:1 coaching →
Zero risk to save your spot.
Saving your spot is free. We'll send your join link on 23 August, and your 7-day free trial starts when the program does on 24th August — a full free week before anything is charged. Cancel any time before your free week ends and you never pay the $100.
The Results
Crazy results — replicated through proper training.
Real players — men, women and juniors. Real gains, all built with the same system that's inside the Team.
+10kg
Matty Gonz
Built lean muscle, kept his speed, made Aussie 7s and went to the Olympics.
+5kg
Blake Wilson
Put on 5kg to get selected at the Bulldogs.
+8kg
Austin
Put on 8kg to make his 1st XV, then Aussie Schoolboys.
+20kg lifts
Jackson
Added 20kg across all his lifts in just 12 weeks on the program.
+10kg
Marcel
Put on 10kg of lean muscle mass — phenomenal result at 42 years young.
+20kg
Ryan Jacobs
Made his 1st XV and Aussie Schoolboys, and got his squat up to 200kg.
+18kg
James
Built 18kg of muscle which helped him make rep teams.
+20kg
Luca
Prop who put on 20kg and can do weighted chin-ups at 110kg bodyweight.
+18kg
George
Built 18kg which helped him make 1st Colts.
+10kg
Will
Gained 10kg which helped him make NSW reps.
+11kg
Zeke
Built 11kg training only twice a week. Went on to make 1st Colts at 17.
+7kg
Andrew
Built 7kg of solid muscle on the program.
Rep sides
Yuri
Got stronger, fitter and faster than any program she'd done — made rep sides in league and union.
−20kg
Brittney
Lost over 20kg in a year and was named best forward in her comp.
Fitter & faster
Skye
Dropped body fat while building strength and got noticeably faster on the field.
GWS Giants
Emily
Got fit and strong and went from park footy to playing for the GWS Giants.
−30s bronco
Josh
Took 30 seconds off his bronco and lost 9kg — fittest he'd been, no strength lost.
−15kg fat
Junior
Dropped 15kg of fat, built muscle and turned into a wrecking ball who could stay on the field.
Proven average 12-week results
Muscle gain+5kg
Body fat−4%
10m sprint0.5s faster
Bench press+14kg
Back squat+20kg
Chin ups+5 reps
Doors are open — for one week.
Join the Team, start your 7-day free trial, and train like a powerful player. Miss this window and the next chance to join is 7 October.
Join the Team$100/month · 7-day free trial · Cancel anytime
Real Messages
Straight from the players & parents.
Unedited messages from athletes on the program. This is what getting it right looks like.
Recent review
Ben Kennedy — 79→101kg, made rep teams
Sami Gazal — state U16 & U20
Tamar — first chin-up, fitter on the field
Jett Watkin — Waratahs 15s
Made WA Schoolboys
Ben — dominated the teams
Ben — built 22kg in 2 years
Zaiver — 15kg in 13–14 weeks, no speed lost
Made rep teams
Parent — son's transformation
Rhino — lost 30kg fat, gained serious muscle
Smashed his mates at trap bar deadlift
Feeling explosive after a few weeks
Got faster on the program
Tom
Verified player review
Verified player review
Verified player review
Vorster — gained 8kg
James — gained 8kg
Hamish — built 5kg
Charlie — built 7kg
Questions
Common questions.
The Team is the same training brain as my 1:1 coaching, delivered as a ready-made program you follow — strength, hypertrophy, speed and fitness, organised into a split you choose. It's $100/month with a weekly WhatsApp check-in, a monthly performance review, and the full nutrition system to build your own fuel plan and macros. 1:1 coaching ($100/week, or $999 for 12 weeks) is fully personalised to your position, body and season, with daily access to me, same-day video form feedback, and me personally checking your nutrition and adjusting your macros as you go. If you want a proven program that works without the 1:1 price, the Team is for you.
You get full access for 7 days to see the program and train the first sessions. If it's not for you, cancel before the 7 days are up and you pay nothing. If you stay, it's $100/month and you can cancel anytime after that.
Spots are open now and saving one is free — just pop in your name, email and phone. Then on 23 August we send your join link by WhatsApp and email so you can set up your training app and be ready for kick-off on the 24th. Spots close 24th August, and after that it's closed until the next intake on 7 October. We run it this way so everyone starts together and I can look after the group properly.
Your 7-day free trial starts when the program kicks off on 24th August. You complete your join through the link we send on the 23rd, train free for the first week, and your first $100 payment only comes after that week if you decide to stay. Cancel any time before your free week ends and you pay nothing.
We usually say 13 to start on the Beginner split. Anyone younger we put on our junior bodyweight programming instead — it's built for younger players and it's a bit cheaper. Not sure which one fits? Message us and we'll point you the right way.
At a minimum you need a barbell, squat rack, chin-up bar, weight plates and an adjustable bench. A basic gym membership makes it easier, but a solid home setup works too. Every weighted exercise comes with a barbell alternative, so you're never stuck without a specific machine.
If you're new to proper gym training, start on Beginner — it's easier to get going and teaches the key lifts safely. Most players run Strength & Size Max (my favourite) for the best all-round balance of strength, size and speed. Pick Busy Player if you're short on time and want just two gym days, or Upper/Lower if you want four shorter, more focused sessions. You can switch splits anytime as you progress.
Not on this program. Sprint and speed work run alongside the strength and size building from day one. We specifically target the hip extensors and flexors — the muscles that drive sprint speed — so the size you gain converts to field speed, not just a bigger number on the scale.
Yes. The program is built to keep you getting stronger and faster without cooking you for game day. Most players who stop training mid-season lose strength and speed by round 10 — this keeps you improving while everyone else fades.
Free trial starts in
Free 7-Day Trial starts 24th August
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Ben
built 22kg over 2 years
Verified result