Get Your Kid Strong, Fast & Fearless in Contact
A bodyweight strength, speed and tackling program for rugby players 10–14 — built to fix their tackling, make them dominant in contact, and keep them safe when the hits come.
No equipment needed. Just your kid, their bodyweight, and a plan that actually works.
Give your kid the tools to dominate the tackle.
Two strength days, one field sprint session and one tackling, wrestling & ball-skills session — every week. Start your 7-day free trial today and see if it suits before you pay a cent.
An online bodyweight program built for junior rugby.
Follow it in the training app, wherever your kid trains — no gym, no weights. Each month you get a fresh plan built to make them stronger where it counts, faster on the field, and confident in the tackle. This is how you give a motivated kid a real head start in contact.
Wins from juniors on the program.
Kids aren't taught to be strong, confident, safe tacklers.
A kid who isn't confident in the tackle is more likely to get hurt — and to just not enjoy the game at all. They'll also struggle to get as much game time. It's not the coaches' fault; there's rarely the time or the tools to train tackling as a real skill.
Tackling is never drilled like a skill
Kids hit tackle bags at footy training but never get to work on the right footwork with real feedback. That's not the coaches' fault — there's just rarely time for it.
Not strong & can't move well
Most kids don't get as much daily activity as they used to, and end up weak through the hips and abdominals — exactly where strength matters most for tackling.
They can't track
Most kids don't get drilled on tracking enough, so they end up putting their heads in the wrong positions in contact — which is where they get hurt.
They run like a robot
Kids are never taught how to sprint properly, so they're slower than they should be — easier to catch, and easier to stop.
Rhino had never played rugby. Then he started here.
He came to a skills clinic at 6'6" and 120kg and couldn't last ten minutes. We started him on nothing but the bodyweight program — exactly what's inside this plan.
He lost nearly 15kg, got lean and strong, went from the slowest kid to the fastest in two years, and made Eastwood rep teams — after never having played the game.
Strength, speed and tackling — built into one plan.
This isn't random push-ups and running laps. It's structured, rugby-specific bodyweight training that makes your kid stronger where they need it, faster than the kids around them, and confident enough to run at the tackle instead of away from it.
Everything built to make them dominant & safe in contact.
Strong where it keeps them safe in contact.
We build real bodyweight strength through the legs, hips and trunk — the muscles that keep a kid upright and dominant in the tackle, and far more resilient to injury.
- Every muscle trained using bodyweight only — no weights required
- Isometrics to build tendon strength and let them express real force
- Focus on the hips, glutes and core that drive tackle power
- Progressive month to month so they keep getting stronger
Explosive enough to break the line — and the tackle.
One dedicated field sprint session every week teaches your kid to run properly. Better sprint technique means explosive speed, more line breaks, and the power to carry hard into contact.
- Proper sprint mechanics — a genuine game-changer at this age
- Plyometrics and power work to make them explosive off the mark
- Speed that helps them beat defenders and dominate the collision
- Fewer soft-tissue injuries from learning to run correctly
The right technique to dominate — and stay safe.
One tackling, wrestling and ball-skills session every week. This is where confidence is built: correct technique, contact strength, and the safety that comes from knowing exactly how to tackle.
- Our tackling & wrestling program to build real contact confidence
- Correct technique to reduce concussion & injury risk
- Wrestling to make them strong, safe and hard to move
- Matty Gonz ball-skills work so they're skilful, not just tough
Everything your kid needs to train — in one app.
A complete, rugby-specific bodyweight system delivered session-by-session, with every exercise filmed so it's easy to follow at home.
Delivered in an easy-to-use app
Every session is laid out step-by-step with filmed demos for each exercise, so your kid always knows exactly what to do and how to do it properly. Record scores and watch the progress build.
Two strength days, one sprint, one contact session
Every week: 2 strength & power days, 1 field sprint session, and 1 tackling, wrestling & ball-skills session. It updates every month — and we adjust it based on how often your kid can train.
Barely any equipment
No weights required — just somewhere to do chin-ups. A skipping rope and a power band are cheap, optional extras. The most important thing is a motivated kid and a supportive parent.
+ Plus bonus access
- RDC Training App — track every session & score
- Tackling & Wrestling Program (valued at $150)
- Filmed demos for every single exercise
- Sprint & agility work to make them fast on the field
- Coordination & ball-skills sessions
- New phase every month so they never plateau
Three steps to getting started.
Join & download the app
Start your 7-day free trial, get the app, and your kid's program is ready and waiting. Every session is filmed and easy to follow.
Train & log
Follow the weekly sessions — 2 strength, 1 sprint, 1 tackling & skills. Log the work in the app and watch your kid get stronger and faster week by week.
Send video & improve
On the personalised plan, film sprints, tackles and strength work and send them in — we give feedback so your kid's technique is spot on and safe.
What a week actually looks like.
Two strength days, one field sprint session, and one tackling, wrestling & ball-skills session. Everything bodyweight, everything built to make your kid dominant and safe in contact.
The Junior Week
Bodyweight only — strength, speed & contact Core plan
Built by someone who was always the smallest kid on the field.
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 kids bigger and more gifted than me.
I became a PT almost by accident after school, and rugby players started coming to me because of what they saw me doing on the field. That was 16 years ago.
Since then I've coached over 10,000 athletes. What I'm proudest of is taking young kids who couldn't make teams — or were scared of contact — and turning them into confident, dominant players.
Don't hear it from us — hear it from the parents.
Which plan is right for your kid?
Same training brain behind both. The difference is how personalised it is — and how much feedback and support you want along the way.
Bodyweight Team vs Personalised Junior Program
Both build strength, speed and tackling confidence. Pick based on how much hands-on support you want.
Bodyweight Team — $100/month
- You want a proven bodyweight plan that just works
- Your kid joins the junior bodyweight team and follows the set weekly plan
- Two strength days, one sprint session, one tackling & skills session
- Delivered in the app with filmed demos for every exercise
- 7-day free trial to see if it suits before you pay a cent
- Best for motivated kids & parents happy to follow the plan themselves
Personalised Junior — $100/week
- You want a program built specifically around your son or daughter
- A meal plan to help them gain size & strength
- Send in video feedback on technique, sprinting, tackling & strength
- Pat personally reviews the work so they dominate in contact next season
- The plan is adjusted to how often your kid can train
- Our ultimate support option — $400 every 4 weeks, or $999 upfront
Give your kid a head start in contact.
Two ways to train. Start the Bodyweight Team with a 7-day free trial, or go fully personalised with a meal plan and Pat's video feedback. Join anytime.
Bodyweight Team
Non-personalised. Join the junior bodyweight team and follow the proven weekly plan.
- Full bodyweight program — strength, speed & contact
- 2 strength days · 1 sprint · 1 tackling & skills session
- Tackling & wrestling program included ($150 value)
- Delivered in the app with filmed demos
- New phase every month — no plateaus
- 7-day free trial · cancel anytime
Personalised Junior MOST SUPPORT
Built around your child, with a meal plan and Pat's personal video feedback.
- Everything in the Bodyweight Team, plus:
- A program built specifically for your son or daughter
- A meal plan to help them gain size & strength
- Send video feedback on technique, sprints, tackling & strength
- Pat personally reviews it so they dominate in contact
- Plan adjusted to how often your kid can train
Zero risk to try the Team.
Your 7-day free trial starts the moment you join the Bodyweight Team — a full free week to try it before anything is charged. If it's not for you, cancel before day 7 and you never pay a cent. Stay on and it's just $100/month, cancel anytime.
Crazy results — built with the same system.
Real kids who started on the bodyweight programs, got strong and fast, and turned into confident, dominant players.
What kids feel in their first weeks
Give your kid the head start you never had.
Join anytime and start the 7-day free trial today. Make them stronger where it counts, faster on the field, and confident enough to run at the tackle — safely.
Start Free TrialStraight from the players & parents.
Unedited messages and results from athletes on the RDC programs.
Common questions from parents.
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